If you’re trying to lose weight or maintain a healthy lifestyle, the key isn’t always working out harder—it can be about working smarter throughout the day. Weight loss coach, personal trainer, and nutritionist Simon Graham shares two simple midday habits that can help boost your calorie burn and make weight management easier.
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1. Eat a Bigger, More Satisfying Lunch
It may sound counterintuitive, but Graham says that eating a larger, more filling lunch can actually help you burn more calories throughout the day.
“One thing I see people do when they start dieting, especially this time of year, is they try to save calories for later and eat as little as possible during the day,” Graham explains. “Planning a bigger lunch—especially one that has a good protein source and some carbs for energy—can make a huge difference.”
The reasoning is simple: a more substantial midday meal helps keep your energy levels high, so you naturally move more. “When people have more energy, they fidget more, walk around the office more, and exercise harder if they’re working out,” Graham says. “All of that adds up to more calories burned over the course of the day.”
There’s another bonus, too. Eating too little at lunch often leads to mid-afternoon crashes, which can trigger cravings for sugary snacks or overeating later in the evening. A well-balanced, satisfying lunch helps curb those impulses, meaning you may actually end up consuming fewer calories overall.
2. Gamify Your Movement
The second habit Graham recommends is a creative way to sneak in extra calorie burn without hitting the gym.
“Add short bursts of movement around things you’re already doing,” he says. “For example, if you’re waiting for the microwave or oven to finish cooking your lunch, do a few bodyweight squats or worktop push-ups while you wait.”
Even small actions like this can add up. “I’m not saying you’ll suddenly lose a ton of weight, but even if you burn an extra 20 to 30 calories per day through small movements, it adds up over the course of a year,” Graham notes. “That’s the equivalent of roughly one to one-and-a-half kilos of body fat you didn’t have to try to keep off.”
The key, according to Graham, is consistency. By making these little habits part of your daily routine, you’re not only burning more calories but also improving long-term fitness, energy levels, and overall health.
The Bottom Line
Weight loss and calorie burn don’t always have to involve extreme diets or grueling workouts. Graham’s tips—eating a satisfying, protein-rich lunch and adding short bursts of movement throughout the day—are simple ways to boost metabolism, prevent cravings, and support long-term weight management. Over time, these small changes can make a noticeable difference in your energy levels, overall calorie burn, and body composition, proving that sometimes, the easiest hacks are the most effective.
