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Healthy Diet Plans >>
Calories Burned >>
Calories to Lose Weight |
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Burning Calories to lose weight?
You need to create a calorie deficit if you are keen to lose weight.
Weight loss should be an easy and healthy process, don’t aim to lose more than 0.5-2 pounds per week. Any weight loss in this range per week is considered healthy. Provided it is done with a combination of a controlled diet and increased physical activity.
How many calories to burn to lose weight?
To lose one pound in a week you will need to burn 3,500 calories.
This can be done just by increasing your physical activity to burn 500 calories per day or cutting back your calorie intake to 500 calories per day. Ideally calories to lose weight should be a combination of both calorie intake and calorie output. That is an optimum weight loss should be done by burning extra 250 calories and restricting intake of 250 calories.
Always check with a health care professional if you intend to cut more than 1200 calories from your daily diet. To monitor your calorie intake you can keep a detailed record of foods consumed in a diary. Rather than just limiting your diet or calorie intake which also sacrifices your muscle mass in the process of losing weight, it is wise to focus on exercise to burn calories. Increased physical activity or exercise will not only help to burn the fat mass but also increase your muscle mass.
Make simple changes in your diet, for example considering your diet consists of butter on toast, a tin of soda or sweetened fruit juice, or milk along with your cereal. You need not stop these foods completely but yes certain modifications are necessary. You can choose a diet soda or unsweetened fresh fruit juice (even better a whole fruit), low fat milk with your cereal and wheat bread instead of regular white bread for your toast (preferably with minimum or no butter). These simple calorie reductions will help to decrease the calorie intake and show long term effects.
You can knock off the other 250 calories by exercise very easily. Even a simple brisk walk will help to burn calories to lose weight. For example a person weighing 180 pounds when walks at the speed of 3 miles per hour for around 45 minutes daily will burn over 250 calories a day.
Avoid a sedentary lifestyle, prefer being active. Exercise will not only help to burn off the excess calories but will also help to increase your metabolism and ward off many life threatening diseases.
Remember a long term result is what matters at the end of the day. You may experience that your weight loss can vary from week to week or even worst you are gaining weight in some week. But don’t worry, if you are exercising probably you are gaining muscle mass which weighs more than fat mass. Before changing your lifestyle in terms of significant changes in diet or starting an exercise regime, consult a health care professional to rule out any problems and get a correct guidance. |
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