Burning calories is not that easy as many of us think, but it is achievable as long as you’re dedicated and determined. There are many ways to burn calories either by going to the gym or performing exercises diligently.
As you want to burn calories, you should anticipate that there are several factors that determine the success of this task. The fitness level and the weight of the person should be considered. Likewise, the duration, intensity, and type of activity also play a big part in burning calories.
The good thing is that it is possible to burn calories even without going to the gym. All you have to do is to pick a high-intensity exercise that requires the use of more energy, thus burning more calories.
If you aim to burn 1000 calories per day, the best thing to do is to perform exercises at a time within the day. You can use a calorie burn calculator or a heart rate monitor to calculate the calories burned accurately.
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Best Weight Loss Tips 2021
1. Never Skip Breakfast
If you have a few extra pounds or kilos and you think that not eating breakfast prevents you from consuming calories that you do not need, you are wrong! Eating breakfast prevents you from starving when it’s 11 in the morning and from producing the enzymes needed to metabolize fat and lose weight.
2. Eat Plenty of Fruit and Veg or Fiber-Rich Foods
Unlike simple carbohydrates, the body has the ability to digest fiber easily, which prevents it from causing high spikes in blood sugar. It improves intestinal transit avoiding constipation, and thus gas and fluid retention. Also, it has a satiating effect making us have less appetite.
3. Get More Active
For good health, you must engage in at least 60 minutes of physical activity a day. There are some simple ways you can meet your daily activity needs, such as joining a sports team, riding a bike, jumping rope, throwing a ball or frisbee, spending time in the playground or doing the household chores.
4. Drink Plenty of Water
Drinking at least 500 ml of water before or after meals is associated with losing 5% of the initial weight. In addition to maintaining correct hydration, water during a weight reduction diet favors kidney function (increases urination) and intestinal function, avoiding constipation, which is usually frequent at the beginning of diets
5. Use A Smaller Plate
There are people who do not change their diet but eat half of it. This way they reduce the servings while convincing themselves that they’re eating the same thing. In other words, even if you lose weight by eating half (due to the decrease in calories), if the menu consists of healthy foods, fewer calories would also be consumed without the need to give up large portions.
6. Cut Down on Alcohol
A study’s statistics revealed that 6 out of 10 participants lost weight during that month in which they stopped drinking. They confirmed that it is also beneficial to stop smoking. People, who stop drinking alcohol, also have the quality of their skin improved, slept better and save money.
7. Try Intermittent Fasting
Intermittent fasting does a lot more than just restrict your calorie intake. It also changes your body’s hormones so they can make better use of your fat stores.
8. Chew More Slowly
Chewing is the first stage of digestion. When we start chewing, our salivary glands produce something called salivary amylase that helps break down food, making it easier for the body to digest the food.
9. Avoid Junk Food
Junk and processed food, including ready-to-eat packaged food and your favorite cookies, are full of empty calories, lots of carbohydrates, sugar, salt, and industrial preservatives that are naturally fattening and very low in nutrition. Replace junk and processed food with fresh fruit or a bowl of oatmeal for lunch. Or make yourself a fresh salad and fill it with crunchy almonds and walnuts.
10. Get Good Sleep
Research shows that people who habitually sleep less than 7 hours a night are 7.5 times more likely to be overweight, even after controlling for physical activity, family history, and weight loss, demographic factors. Researchers believe this is primarily due to hormonal changes caused by lack of sleep – not getting enough sleep stimulates the appetite.
11. Make a Good Meal Plan
To lose weight, it is enough to follow a series of guidelines, and prioritize some foods over others. Avoid following a diet to lose 10 kg in a month, that’s unrealistic. It will affect your health and you will get a rebound effect in the following months that will affect your future ability to maintain a healthy weight.
12. Drink Green Tea
Drinking three to five cups of green tea a day will help burn 35% to 43% more fat. If you don’t have time to make your own green tea then you can simply take a green tea diet pill.
How to Lose 10 Pounds in 2 Weeks
If you are looking for rapid weight loss workout plan than this is for you:
Repeat these every day to lose 10 pounds in 2 weeks
- 50 Crunches
- 45 Jumping Jacks
- 20 Lunges
- 35 Squats
- 60 Sec. running in a place
- 50 Second Plank
Take 1-minute break
- 50 Crunches
- 45 Jumping Jacks
- 20 Lunges
- 35 Squats
- 20 High Knees
Take 1-minute break
- 40 Jumping Jacks
- 20 Lunges
- 20 Donkey Kicks
- 20 Plies
- 20 Lunges
- Walk for 10 Minutes
Ideal Activities that Help Burn More Calories
1. Running
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In just a short span of time, you can burn more calories through running. A 150 lb individual can burn about 1,022 calories by running 6 mph within 90 minutes.
Running stairs help to burn 1,020 calories an hour. You can burn 670 calories per hour by running 5.2 mph.
2. Jumping Rope
Image Source: https://flic.kr/p/RFNX1j
Jumping rope is a high-calorie-burning exercise as it can burn around 11 calories per minute. This means that to burn more calories, you should increase the intensity and speed of jumping.
According to a study, jumping at a moderate level of 140 revolutions per minute can achieve burning 1,022 calories within 90 minutes.
If you will do this activity at a fast pace of 180 to 200 rpm, the same amount of calories will be burned in 75 minutes.
Read: BMI Chart – Find your Ideal Weight
2. Bicycling
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The result of bicycling on burning calories depends on the terrain and intensity. Likewise, the number of calories burned also varies between riding an outdoor bike or riding a stationary bike.
Biking at a racing pace of 16 to 19 minutes per hour within 75 minutes will help you burn approximately 1,020 calories.
Read: 10 Best Exercises To Lose Arm Fat At Home
3. Interval training
Interval training is a combination of less intense recovery exercises and a short span of high-intensity exercises. A good example of this exercise is doing 2 minutes sprint with a one-minute recovery jog. The high intensity of sprinting plays a big part in burning more calories.
Doing high-intensity walking can shorten the span of walking. The results of interval training depend on the type of exercise implemented.
Other recovery exercises that you can combine with high-intensity exercises include squats, lunges, push-ups, and bicep curls.
Source: stylecraze.com
4. Swimming
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Another activity that can help burn more calories is swimming. It is a low-impact aerobic exercise that can burn around 744 calories per hour. Doing the butterfly stroke can burn 818 calories per hour.
5. Sports
Playing some popular sports can help you to burn 1,000 calories.
- Football at least 85 minutes
- Basketball at least 90 minutes
- Soccer at least 80 minutes
- Hockey at least 75 minutes
While you want to burn more calories without going to the gym, make sure to consult first your doctor before starting a fitness routine. It is recommended to choose and employ a routine based on the diet and metabolism as well as fitness level. This way, you can ensure burning more calories effectively.
Janice Thompson is a nutritionist. She loves to share her healthy lifestyle and diet tips.
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