Losing weight can seem like a daunting process.  Not only do you have to follow a restricted diet; you also have to find time to exercise. If your schedule is already packed, it may seem like you do not have time for weight loss.

Fortunately, there are simple ways to burn more calories and boost your weight loss. Here, learn about five simple ways to increase your calorie burn and jump start your weight loss!

Your morning cup of java could actually aid your weight loss efforts.  According to the results of a 1990 study in the American Journal of Clinical Nutrition, caffeine consumption can increase calorie burn.  A second study, published in a 1994 edition of the International Journal of Obesity, found that the consumption of 200 milligrams of caffeine increased calorie burn by 6.7 percent during a three hour period.

Drink your coffee black, and avoid adding fattening creams and sweeteners, or you will cancel out the calorie-burning benefits of caffeine.

Stair climbing is a calorie-blasting exercise.  According to our calculator, a 140-pound woman will burn 9 calories per minute by running up the stairs.  If you are pressed for a time, a few minutes of running up and down the stairs will burn enough calories to speed your weight loss.

You could increase your calorie burn by drizzling some hot sauce on your food. Hot sauce is made from hot peppers, which contain a spice called capsaicin.  According to a 2012 study in the journal Chemical Senses, capsaicin increases both calorie burn and fat burn. Use hot sauce to add some flavor to a chicken breast for a healthy dinner, or mix in some hot sauce to spice up your scrambled eggs.

Fidgeting could increase your calorie burn and speed up your weight loss. In 1986, researchers for the Journal of Clinical Investigation found that fidgeting was a large contributor to daily calorie burn. In fact, this type of movement resulted in a calorie burn ranging from 100 to 800 calories per day! Tap your foot to the music on the radio while sitting in the office, or get up and pace while talking on the phone.

High intensity interval training, which involves alternating periods of intense effort with recovery periods, can help you blast away calories. In 2014, researchers for the journal Applied Physiology, Nutrition, & Metabolism found that a 20-minute high intensity interval training workout boosted metabolism just as much as 50 minutes of cycling at a steady pace during the 24 hours following the exercise.  In the study, participants in the interval training group cycled at a sprint pace for 60 seconds and then recovered for 60 seconds following each sprint.  Add high intensity interval training to your routine to increase your metabolism in less time!

Adding interval training workouts to your routine can boost your calorie burn for an entire day.