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Burn calories: how to lose weight fast?

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Counting calories and BJU (proteins, fats, carbohydrates) is one of the best methods for losing weight, if you care not only about your figure, but also about health. It is based on the calculation of the basic level of metabolism. You will consume less food than your body requires, so it will use the necessary energy from fat cells.

Using the values ​​of age, height, weight and physical activity is calculated individual daily calorie intake. All you need to lose weight is to create your menu within this value. About how the daily calorie intake is calculated, we wrote in the article Calorie counting: where to start ?. If you still do not know your corridor of calories and BJU, write to us in the comments, we will do the necessary calculations (Do not forget to indicate your height, age, weight and level of physical activity).

We remind you that by healthy and competent weight loss we understand shortage of not more than 20% from baseline metabolism with regard to physical activity. For example, for a girl with average parameters (30 years old, weight 70 kg, height 170 cm, non-intensive training 3 times a week), the rate will be 1550-1650 kcal.

Myths and delusions when counting calories

1. "The more I reduce the daily calorie intake, the faster I will lose weight"

On the one hand, this statement is true. By reducing the caloric intake by 30-40% (up to 1200-1300 kcal) you will lose weight faster, but .. only the first time. Then the body adapts to the new conditions, slows down the metabolism and reduces the rate of weight loss. No, you will continue to lose weight, but the rate of getting rid of excess fat will be about the same, as with a calorie deficit of 20%. And if there is no difference, is it worth hurting yourself more?

In addition, you should understand that low-calorie food greatly increases the risk of breakdown from the diet. Constant restrictions in food is difficult to withstand not only physically, but also psychologically. Accordingly, the more you reduce calories, the higher the risk of eating disorders. Therefore, to reduce the deficit by more than 20% of the daily calorific value Not recommended. No matter how much you want to lose - 5 kg or 50 kg.

2. “I am counting calories and eating within my corridor, but the weight has stopped falling. Therefore, I need to reduce calories to continue to lose weight. "

The golden rule of weight loss when counting calories - never reduce your daily calorieto shift the weight. Firstly, if you have been stuck on one digit for several days or even weeks, then this does not at all mean that you do not continue to lose weight. It is possible that water just lingered in your body while the fat continues to go away, but you cannot see it on the scales.

Secondly, if you reduce the calorie at each stop weight, then you can eventually stay with the norm of 1000 kilocalories. Therefore, continue to eat with a deficit of 20% (no more!) And do nothing. Well, maximum, double-check your calculations.

But if you are still tormented by inaction, you can increase calorie corridor. Yes, yes, you were not mistaken, namely to increase. But to increase the daily rate of calories can be no more than 50 kcal. You do not gain the lost weight back, but disperse the metabolism.

3. "If I broke today and ate more than the prescribed norm, then the next day it is necessary to arrange a fasting day"

Fasting day - it is always stress for the body, which leads to eating disorders. Do not practice fasting days without special need. In addition, this is again a negative factor for metabolism. If you today exceeded your calorie intake, then reduce it the next day, but not more than 200-300 kcal.

The body does not look at the daily deficit, but in general for several days in a row. For example, if you have a deficit today, a surplus tomorrow, then in the end maintenance will come out. However this absolutely does not meanthat you can eat according to the scheme: “I’m starving today, tomorrow I’ll sing well - and in the course of several days I will have a deficit”. If you set up experiments on the body and periodically underfed it, then it will with great pleasure begin to save fat "for a rainy day" even more actively.

Try to eat balanced, without sharp jumps up and down relative to your calorie corridor. But if you broke, do not reproach yourself. Just continue to eat within your daily calorie intake and do not go on hunger strikes. You will definitely lose weight.

4. “I train intensively, so I can not keep counting calories. They are all recycled during class. ”

One of the main misconceptions of the trainees is that when doing fitness, you can forget about eating restrictions and not counting calories. Even the most intense workout will help you burn no more than 600 kcal per hour. This is slightly more than 1 bar of chocolate. If you do not control the power, then this 600 kcal is compensated during the day very quickly. Try to share for yourself: nutrition is losing weight, getting rid of excess fat, exercise is the quality of the body, taut forms.

Also, be careful not to consider calorie consumption from workouts twice. For example, you spent 300 kcal during class and keep in mind that you can eat on these 300 kcal without harm to your figure. But when calculating the daily calorie intake, you are likely to already considered trainingwhen multiplied by the coefficient of physical activity. Accordingly, your calorie corridor implies that you exercise. This is a common mistake when counting calories can seriously complicate the process of losing weight.

5. "I managed to lose weight to the desired weight, now I can eat as before and not count calories"

The sharp increase in daily caloric intake always leads to weight gain. Suppose for a long time you ate within 1700-1800 kcal. Your body has adapted to such a diet, so the "extra" energy will not have time to recycle and will go to the construction of adipose tissue.

How to avoid it? Increase calorie content gradually, by no more than 50 kcal in 1-2 weeks. This will help the body adapt to the new conditions and speed up the metabolism. Of course, infinitely increase the calorie without damaging the figure will not work. Most likely, you will stop at the figure of the daily norm of calories without taking into account the deficit. But the abandoned kilograms guaranteed not to return to you.

If you are predisposed to full, then follow the diet will have throughout life. Not yet invented methods that help keep weight without control of food. Therefore, it is better not to perceive proper nutrition as a separate short period in life, but to try to introduce it into your life on an ongoing basis.

Counting calories is an effective, safe and affordable way to lose weight, which does not harm your body. If you want to not only get rid of excess weight, but also to preserve your health, it is better to forget about hard diets. But still have to control the power.

Why burn them?

To lose weight you need to force the body to take energy from fat reserves. That is, every day you give your body a minimum of fresh fuel and nothing is left for him but to begin to break down already existing reserves.

If you consume more calories daily than you burn, it will inevitably lead to obesity. Therefore, only sport, physical activity and an active lifestyle will help you control your weight.

You can kill calories at any time, so do not worry if you can not go to the gym daily.

Top 12 Ways to Burn Calories

1. Brisk walking. The more kilometers you walk, the more calories you will spend. One hour will get rid of 300kkal.

2. Basketball, volleyball. More than 400 kcal.

3. Aerobics. Among all types of fitness, aerobics in terms of burning calories is one of the most effective. Hour - 450kkal.

4. Cleaning the apartment. The usual procedure for every woman also helps to lose weight. In just 20 minutes of active cleaning of the room, you will burn 100kkal. Not bad, right?

5. Cottage and garden. While we weed or water the garden, we have time to sit, stretch and lift a certain weight more than a dozen times. Therefore, in terms of burning calories, this activity is very effective. Fifteen minutes and a hundred calories are gone.

6. Dancing in a nightclub. A fun party in a nightclub, provided that you do not overeat and get drunk in the trash, will help you to forget about 200 kcal in 40 minutes. So often move your hips under the fiery rhythms.

7. Riding a bike. This ecological type of transport not only does not harm nature, but also makes our figure better. Forty minutes drive will save you 200kkal. So remember the childhood and ride a bike more often.

8. Swimming. Just 15 minutes in water, capable of burning 100kkal. Only with this you need to either swim or perform various exercises. The more intense your movements are, the more calories you will spend.

9. Sleep. Oddly enough, when we fall asleep, we not only relax, but also lose weight. Overnight you can burn 100kkal.

10. Drink water. To activate the process of burning calories, you need to drink plenty of water every day. Therefore, whenever possible, drink some clean water and lose weight.

11. Repair in the apartment. If you spend the whole day painting the floor, adhesive wallpaper and washing windows, you can lose a few pounds.

12. Games with a child. This method of getting rid of calories will appeal to your child. Cooperative games will not only bring you closer to your child, but will also force your body to spend supplies.

Do not abuse diets, just move more. Remember, movement is the best way to lose weight.

How to burn calories

1. Singing in the shower Burns an additional 10-20 kcal, depending on the volume of the song and the height of your voice.

2. Laugh within 10 minutes helps you get rid of 20-40 kcal.

3. We burn about 200 kcal during 30 minutes of active sex.

4. If you bump head against the wall can burn 150 kcal per hour.

5. On average teeth cleaning within 2 minutes burns 5.7 kcal.

6. Pushing carts in the store within 30 minutes burns 100 kcal. The heavier the cart, the more calories you lose.

7. One hour watching tv burns 65 kcal.

8. Smoking cigarettes burns 10 kcal.

9. If embrace during the 1st hour, you can burn 70 kcal.

10. One minute kiss burns 2-4 kcal, depending on the intensity of the kiss.

11. We burn more calories than we consume when we eat. celery.

12. Walking a dog within 30 minutes, we burn an average of 100 kcal.

13. We burn more calories in the cold, not in the heat.

14. Chewing gum helps to burn about 11 kcal per hour.

15. Can burn up to 350 kcal per day if fidgeting on the chair.

16. Writing and sending SMS messages burns 40 kcal per hour.

17. Eating standing burns 132 kcal per hour in a person weighing 65 kg.

18. Launching kite, you can burn 80 kcal.

19. Sleep naked burns more calories than sleeping in clothes, because you need more calories to warm the body.

20. Recommended 8 hours of sleep burn 360 kcal.

How many calories burn squats

Squats - one of the intense exercise helps to burn around 200-400 kcal in half an hour. To accurately determine how many calories you will burn during squats, multiply your weight by 0.095, and then multiply the number you get by the number of minutes you do the exercise.

How many calories need to burn to lose weight?

If you seriously want to take up weight loss, you need to know how many calories you need to consume and how much to burn. To more accurately calculate how many calories you need to consume, use the formula Miffin-Dzheorara, which is calculated by the basic metabolism (GLD).

Basal metabolic rate for women:

HOB = 10 * weight (kg) + 6.25 * height (cm) - 5 * age (years) - 161

The basic metabolic rate for men:

HOB = 10 * weight (kg) + 6.25 * height (cm) - 5 * age (years) + 5

The resulting number of basic metabolism must be multiplied by a coefficient depending on your activity level:

Passive lifestyle: SAR x 1.2

Low activity level (exercise 1-3 times a week): GW x 1,375

Average activity level (Exercise 3-5 times a week): GW x 1.55

High level of activity (exercise 6-7 times a week): KLH 1.725

Very high level of activity (exercise 2 times a day): GW x 1.9

The result is calorie consumption to maintain normal weight.

For example, let's calculate the basic metabolism for a 25 years old man with a height of 177 cm and a weight of 72 kg, which maintains a low level of activity.

HOB = (10 * 72) + (6.25 * 177) - (5 * 25) + 5 = 1706

1956 * 1,375 = 2345,75

That is, to maintain a normal weight, this man needs to consume 2689 kcal.

If you want to lose weight, you need to consume less calories than your body burns, or burn more calories than you consume.

Since 3500 kcal correspond to approximately 0.45 kg of fat, you need to burn 3500 kcal more than you consume to lose weight per pound

For example, to lose 0.5 kg a week you need to reduce calorie intake by 500 kcal in a day.

1. Ladders and burpi

There is no better way to get a load on the whole body than interval training. Combine exercises of different intensity for maximum results in the shortest possible time. For example, try to go up the stairs, make a few burps at the top point, and then go down. Repeat this for 10 minutes.

2. Rock climbing

You can quite successfully walk and run on level ground, but when you try to climb up a steep wall, you will understand that this is a rather difficult task. Such a workout will not only help you burn about 118 kilocalories in 10 minutes, but also show how important your overweight is.

3. Exercise Bike

Intense training on the simulator, which includes the segments of the usual intensity and sprints, will help you burn 139 calories in 10 minutes.

You will not spend a lot of energy just by standing on the field, but an intense struggle for the ball, acceleration and dribbling will deprive you of 107 kilocalories in 10 minutes. It is also an excellent workout for the whole body, because it involves many different movements, not only for the legs, but also for other muscle groups.

Simple exercises with dumbbells, performed with a maximum level of intensity, can load you in 10 minutes almost as a long workout. Various jumps, squats and swinging with a burden will help not only to lose those extra pounds, but also to gain beautiful muscles.

6. Jump rope

There is no better way to accelerate your pulse, almost without leaving your place, than jumping with a rope. If you do it even at a moderate pace (this is when you can still talk in the process), then your body will lose about 107 calories in 10 minutes. Of course, many people won't be able to jump so much time, so try doing it for 40 seconds, and then rest for 20 seconds. And so 10 times in a row.

Step aerobics is still one of the best ways to burn a lot of calories in a small amount of time - up to 107 kilocalories in 10 minutes. This is intense aerobics using any stand that simulates a step. The movements performed in the process of training are completely natural and accessible to anyone, regardless of health status and level of training. In addition, this kind of physical activity does not require expensive equipment - they can be easily performed at home.

You don’t need any plyometrics equipment at all, but with their help you can lose about 100 kilocalories in 10 minutes. Plyometric exercises use explosive, fast movements to develop muscle strength and speed. One of the main exercises of this technique is to jump into the depths.

10. Acceleration

If you are already engaged in any sport, but you feel that there is no progress, then try to add speed intervals to your regular workout. Find a hill and run up on it while jogging, try to swim as quickly as possible during a workout in the pool or accelerate while cycling. Make sure that small segments of the highest intensity alternate with small lengths of rest, as provided for in the tabata protocol.

Method number 1 - Training to accelerate the process of burning calories

  1. High Intensity Interval Training

Performing high intensity exercises for 40 seconds to a few minutes is what you should start with. Between the exercises take breaks - 1-2 minutes. The benefits of such training:

  • Increase calories burned. The faster and more vigorously you train, the more fat will be burned. By increasing the intensity of the workout for just a couple of minutes, you can achieve fast, and best of all, tangible results.
  • Increase aerobic endurance - with the strengthening of the heart muscle during training, the intensity and duration of training can be increased.
  • Training will gain variety and will not be boring and monotonous.
  • To obtain the best effect, no additional equipment is needed, it is only necessary to gradually increase the intensity of training.

  1. Уделите внимание утяжелениям во время занятий

Если только поднимать тяжести, калории не будут быстрее сжигаться. Но в связке с кардио нагрузкой результаты удвоятся как минимум. Все довольно просто: ускоряется рост мускулатуры, соответственно ускоряется и метаболизм. Достаточно быстрый метаболизм способствует сжиганию калорий.

Women are often wary of weightlifting, considering this type of workout as especially male. This myth only prevents to fully start the process of burning calories and lose weight. Lifting small scales will burn more calories.

  1. Exercise intensely to speed up metabolism and burn body fat.

Having understood the need for running at an intense pace and strength training, it remains only to correctly build the program of the entire class. In the center of load balancing on the heart and muscles, combine:

  • Running + squats
  • Running + sprint
  • Running + pulling the legs.
  1. Circuit training to engage more muscle tissue

The calorie burning rate soars to the very top when a greater amount of muscle is involved during the workout. It is circular training that can do it. And even greater effect is obtained when combining strength training with aerobics.

  1. Try to combine the types of training

Do not dwell only on the run or power load. There are other equally effective types: rowing, boxing, swimming, dancing.

In 45 minutes of swimming, you can get rid of 800 calories, and how much pleasure your skin also receives.

A ballet class in just 60 minutes will save you 450 calories.

Choosing your sport, you provide not only physical transformation, but also emotional discharge.

  1. Find a new sport that will be the key to losing weight.

When a simple run is tired, the run paths have already been learned by heart, which is possible to overcome obstacles with eyes closed without a hitch, you should think about changing the type of activity. Changing the load and the type of training will awaken your brain and strengthen your body even more.

The body can adapt to the load, and, ultimately, will not receive proper results. There will be less calories burned, the muscles will get used to the load and will not further develop. Dilute the run power loads, weighting, obstacles. Or take a break and radically change the approach.

Method number 2 - Changes in diet

  1. Always drink green tea

Green tea is famous for its anti-cancer properties. In addition, it speeds up the metabolism and successfully removes accumulated toxins.

  1. Carry a bottle of water with you - drink enough liquid

More recently, scientists have found that after drinking 17 ml of water (cold, not boiled), the metabolism is accelerated by 40%. And what is important, the metabolism will be held in such positions for 30 minutes. Only one and a half liters per day of cool water will keep you on the hard way of burning calories.

Try to fool your body a little by drinking a glass of water before eating - it will save you from overeating.

  1. Focus on dairy products

In one of the magazines on obesity were published the results of a study on the use of low-fat dairy products. Women who consumed low-fat yogurt and other dairy products three times a day, quickly get rid of fat deposits. They got rid of more than 70% of fat, unlike women, who only occasionally consumed dairy products.

  1. Eat different kinds of fish.

It turns out that fish is able to reduce leptin levels (regulates hunger) - which contributes to proper metabolism. Only one piece of fish per day - and weight control is provided. It can be mackerel, tuna, salmon.

Fish can serve as an excellent substitute for other foods that are more harmful and conducive to obesity. Sea fish is low-calorie and enriches the body with omega-3 fatty acids.

  1. Eat more fiber.

Foods that contain more fiber than carbohydrates linger longer in the stomach and need more time to digest it. Accordingly, the feeling of satiety persists longer than after consuming some carbohydrates.

What you should do: asparagus, spinach, cauliflower - contain huge reserves of fiber.

  1. Do not forget about proteins - they are simply necessary for the body.

You cannot eat only proteins, but you cannot do without them - a contradiction that is on the agenda of many nutritionists. What to choose: abundance of protein or completely abandon it?

A small amount of protein every day stabilizes metabolism and accelerates calorie burning. The amount of protein consumed per day should not exceed 30% of the total diet. Choose foods that contain proteins that are of great value to the body: lean meat, soybeans, beans, low-fat dairy products.

Method number 3 - Creating a new lifestyle

  1. Off stress

The accumulation of fatty folds on the abdomen, which is so difficult to remove, occurs to a greater extent due to constant stress. In stressful situations in the body, hormone cortisol (stress hormone) accumulates in huge quantities, which provokes appetite and reduces metabolism.

What to do and how to burn calories in the presence of stress in life? The answer will give any psychologist: you must first get rid of stress. Or at least reduce the proportion of negative impact. Listening to quiet soothing music, meditation, reading, for some kind of embroidery - all this stimulates the calming of the nervous system. And what to do if stress overtakes the workplace? Walk and fresh air is the perfect solution for avoiding stressful situations.

  1. Do not forget to have breakfast

Compulsory breakfast - a pledge of effective weight loss (in conjunction with other actions). After sleep, the body needs to recuperate and a healthy breakfast is intended to saturate and restore lost energy. Breakfast should contain no more than 400 calories: scrambled egg whites with vegetables, cereals, low-fat dairy products, oatmeal with fruit.

  1. Split food into several passes - often in small portions.

On the volume of portions are still ongoing discussions. But there are several recommendations, the benefits of which are proven: you need to eat in smaller portions, but more often - 4-5 times a day. Such a distribution is based on getting rid of the metabolic decline. Between meals there should be no more than 4 hours break.

  1. Alcohol is better not to drink

Some scientists argue that 1 glass of red wine brings only benefit, and does not entail obesity. But it is worth remembering that alcohol depresses the central nervous system. But such an action can also cloud the feeling of hunger, slowing down the metabolism. If you control the use of alcohol no more than 1 glass per day, it is more to the benefit than to the detriment.

If you are constantly in motion - the accumulation of calories in the form of fat deposits does not threaten you. An experiment took place at the Mayo Clinic, during which participants were asked to increase the number of calories consumed per day up to 1000 for 8 weeks. After this period, two groups of people were compared - those who were actively moving all this time and those who were sedentary. Participants who were actively moving, even with an increase in the number of calories consumed, did not accumulate them in the form of fat. It should be concluded that with increased activity, extra calories burn faster.

  1. Sprinkle is the key to hormone control.

Losing weight in a dream is the dream of every woman. But, nevertheless, it is real. If you constantly get enough sleep and nervous, lead a hectic life - those extra pounds will not keep you waiting. The results of a study by the University of Chicago Medical Center showed that people who sleep about 4 hours a day, there are problems with the splitting of carbohydrates. What is the reason and how to burn calories in this case?

With an insufficient amount of sleep, the insulin level in the body rises and the saturation of the stress hormone, cortisol, increases too. To prevent the sudden use of energy and slowing metabolism - get enough sleep. Only 7-8 hours of strong and healthy sleep will help relieve nervous tension and saturate the body with the forces to burn calories throughout the day.

How many calories need to be burned per day to get rid of 1 kg of fat?

It is believed to burn 1 kg of fat to spend 7700 kcal. Nutritionists advise to lose weight by 2-4 kg per month (due to fat). Accordingly, in order for the body to safely throw off 0.5 kg of fat per week (keep in mind that the plumb will be somewhat larger due to the loss of water, muscles and other things), you need to create a calorie deficit of 3850 kcal per week, which is 550 kcal per day (3850: 7).

This is exactly the calorie deficit that needs to be created to remove 2 kg of fat per month.

To grow thin, cutting down only the diet it is impossible. You must eat properly and balanced. Therefore, to obtain a calorie deficit is necessary in a complex: by reducing the caloric intake and by increasing physical activity. With an active lifestyle, metabolism is accelerated, the body burns calories faster in the course of daily activities.

All this is possible if you go through all the steps below.

Formulate a goal

The main thing you need is to formulate a goal. To start, make a list of what will bring you weight loss. For example, it can be a dress, various outfits, appointments with handsome men, a healthy body. Also make a list of reasons that can prevent you from achieving this goal.

These items include softness, weakness, lack of character. If you keep these two lists constantly in front of you and correlate the obstacles and possible results, you will undoubtedly overcome all obstacles.

Psychological mood for weight loss

Realizing your weaknesses, you will understand what to do next. The more specific you describe the obstacles, the more likely it is to cope with them. For example, weak will. There is no weak will "in principle", but it can be weak in relation to something. For example, for sweets or workouts. Which exit? Strengthen its development of new habits. Give yourself a promise to give up sugar and confectionery for a week or do the best possible workouts. Keep the promise, and at the end of the week you will feel completely different. Work on this principle with all your weaknesses.

Calculating a safe minimum of calories

Let's not forget that the calories are simply necessary to maintain the vital activity of our body, namely: for the cardiovascular system, for the respiratory, endocrine, excretory and so on. And in complete rest our body spends calories. Now let's talk about a safe minimum of calories per day.

In the people there is an opinion that a woman needs to consume about 2000 kilocalories per day, while men need at least 500 more. But, as for women, especially with a sedentary lifestyle, it is worth saying that this figure is somewhat overestimated. In order to accurately determine how many calories your body needs to maintain weight or to lose weight, it is necessary to carry out simple calculations. You need to measure your height, weight, prepare a calculator.

The most accurate formula looks like this:

  • for women, 9.99 x weight (in kg) + 6.25 x height (in cm) - 4.92 x age - 161,
  • for men, the same formula, only add 5.

According to this formula, we calculate how many calories we need in order to maintain weight and not get better.

To calculate how many calories a person who decides to lose weight should be consumed per day, it is necessary to find out first how much during your physical activity you spend energy per day.

If you have low physical activity, that is, you lead a sedentary lifestyle, do not engage in any sport, you should multiply the number obtained by the formula by 1.2. If you do 1-2 times a week at least fitness, then you should multiply the result by 1,375. If your daily activity is average, that is, you play sports up to 5 times a week, multiply the resulting number by 1.55. With a higher activity - 1,725. Are you a professional athlete? Then by 1.9.

Let us try to use an example to calculate how much energy is needed in order not to gain weight, and also how many calories you need to burn per day in order to noticeably lose weight.

An example of the calculation of calorie slimming

Let our example be a 38-year-old girl, her weight is 81 kg, height is 160 cm. With such growth, the excess weight is about 15-20 kg. The activity during the day is average for the girl. So:

  • 9.99 x 81 + 6.25 x 160 - 4.92 x 38 - 161 = 809.19 + 1000 - 186.96 - 161 = 1461.2 kcal,
  • 1461.2 x 1.2 (low activity) = 1753.5 kcal to provide the body with the necessary energy and not to gain weight (for those who have not previously sat on diets).

The woman in our example has excess weight, so she needs to reduce caloric intake and add physical activity. In order to lose weight, it is recommended to reduce the intake of calories by 10-15%. So, in our example, 175-260 kcal.

So, for a woman in our example, the calorie intake corridor for weight loss will be 1493-1578 kcal. That is, its calorie deficit will be 175-260 kcal per day.

Remember: it is impossible under any circumstances to reduce caloric intake below 1200 kcal a day (for men not lower than 1600 kcal), because you will introduce the body into a hungry position and lack of energy. Unfortunately, today, many diets advise to reduce the diet to 500-1000 kcal, and this is not safe and threatens serious hormonal disorders.

Practical recommendations for weight loss

Accordingly, the girl from our example will be advised to reduce the caloric intake by 175-260 kcal per day and keep the calorie corridor in 1493-1578 kcal. And daily use of physical activity, burning an additional 290-375 kcal, achieving a calorie deficit of 550 kcal per day. And how can you burn extra calories, see here.

It will be enough even to simply walk in quick steps of 50-80 minutes every day, but if you start going to the fitness room, then this is just great! So you not only increase calorie consumption, but also unwind the metabolism, strengthen the muscles of your body and improve the proportions of the figure.

Please note that the calorie requirements of a person who regularly trains are higher than those of those who do not exercise at all.

Remember that the lower your weight, the less calories your body needs for a general exchange. Therefore, it is necessary to recalculate the calorie corridor after losing every 5 kg.

So, we learned how to calculate how much your body needs to burn kilocalories per day in order to start losing weight. Counting calories, you do not have to deprive yourself of a variety of favorite foods.

30 minutes of running at a speed of 12 km / h

Running is the best way to burn calories. You do not need special equipment. The result will be noticeable quickly enough. It is advisable to dilute the run of strength training. Running alone helps burn calories and get rid of fat mass, but at the same time muscles can start burning, which is undesirable. Muscles help the body to burn more calories, and also save from skin laxity and unattractive lack of forms. Slimming in itself does not help to bring muscles in tone. Without strength training, you can lose weight, but it will lead to a sagging stomach and flabby buttocks. Combining jogging with strength training, you maintain muscle mass, which not only helps to create a beautiful figure, but also helps speed up metabolism. And the higher the metabolism, the more active the body spends calories even during rest.

2 hours to mow the lawn

This is not something that can be done every day, except in cases where the grass in your area is supplemented with radioactive fertilizers and grows not by days but by hours. However, this is a good way to dilute your workout. If you understand that 2 hours to mow a lawn is too much and you simply do not have so much grass, then combine this business with other activities. Now it's summer, go quickly to the country.

2 hours of ascent to the mountains

It is similar to walking, however, as you climb into the mountains, you load the body more strongly not by increasing the speed, like when running, but due to the fact that the path is constantly changing and in order to walk you need to exert more effort than, for example, when walking in the park. You can go to the mountains on your own or call friends. Go on such a trip in good weather, in a place with good views and do not forget to take plenty of water.

2 hours horse ride

We are talking about the usual riding a horse. If you are competing, for example, the number of calories burned during this time increases.

500 calories can be burned in 50 minutes of high-intensity aerobic exercise. With an average intensity you will need 70 minutes. In order to burn 500 calories in the pool, you will need to spend 2 hours on water aerobics.

75 minutes cycling

A great way to get around the city. You not only get to your destination, but also burn calories. If the last time you rode your bike for a long time, get ready for the fact that the next day your muscles will hurt, the existence of which you did not even suspect. If you plan to drive frequently and over long distances, be sure to get a quality seat. Remember to alternate periods of high and low intensity. Don't drive all the time at the same pace.

Practice dancing right at home. It doesn't matter if you can dance or not, just turn on the music and start burning calories. От типа танца зависит количество сожженных калорий. За час сальсы вы сожжете 290 калорий, за час балета или современных танцев — около 310.

45-50 минут гребли

Гребной тренажер — один их тех тренажеров, которые часто используют неправильно. Не округляйте спину при движении вперед, работайте в первую очередь руками, а не ногами. Если вы не уверены в своей технике, попросите о помощи дежурного тренера (не бойтесь, он вам не откажет — это его работа). Если у вас имеется такой тренажер дома, то можно воспользоваться многочисленными обучающими видео.

Не волнуйтесь и продолжайте двигаться

Трясите ногами, когда сидите (не стоит делать этого при большом скоплении людей или на совещании, вы можете раздражать кого-то), ходите кругами. когда говорите по телефону. Choose a staircase instead of an elevator, get off a couple of stops earlier, park as far as possible from the entrance. Take advantage of every opportunity to make a couple of extra movements. Of course, without sports, you cannot burn an extra 500 calories per day, but you can increase your achievements in training in such a simple way.

If you are snowing now, rather grab a shovel. 80 minutes and 500 calories are gone.

There are many ways to burn 500 calories, in addition to those mentioned above. do not limit yourself. Think about what you like to do, where and when.

Do not forget that in order to lose weight it is important not only to burn calories, but also to follow the diet. Weight loss is 80% nutrition and only 20% workout. Starting to eat right, you not only begin to lose weight, but also notice a change in mood, become more active and more cheerful. Add to this exercise, and you will very soon achieve your goal.

And finally, the more you lose weight, the more effort you will need to make in order to burn the same number of calories.

Do you want to lose weight? Then focus not on the figure on the scales, but on getting rid of the fat mass and gaining muscle mass (which is known to be heavier than fat) in order to bring the figure to the ideal.

A complete list of activities and calories burned

From the proposed table of calorie consumption, you can understand how many calories it is possible to spend on different types of activities, depending on your weight for 1 hour. To get a specific value, multiply your weight by the number in the first column.

Video selection of the best exercises for burning 1000 calories

If you want to burn calories almost as quickly as you consume them, then get acquainted with the best exercises that will allow you to get rid of 100 or more kilocalories in 10 minutes.

Every time I study the energy value of various foods (especially tasty ones), I’m amazed at the glaring imbalance between the rapid accumulation of calories and their terribly slow burning. We can eat only one tiny chocolate without even noticing this process, and then pay for hours at the gym for this little pleasure. It is enough just to sit once at the holiday table, and after that you will have to register for a long time on the nearest treadmill. No, it's terribly unfair! But there is a way out of this situation.

There is no better way to load the whole body than interval training. Combine exercises of different intensity for maximum results in the shortest possible time. For example, try to climb up the ladder, make a few burpees at the top point, and then go downstairs. Repeat this for 10 minutes.

You can quite successfully walk and run on level ground, but when you try to climb up a steep wall, you will understand that this is a rather difficult task. Such a workout will not only help you burn about 118 kilocalories in 10 minutes, but also show how important your overweight is.

Intense training on the simulator, which includes the segments of the usual intensity and sprints, will help you burn 139 calories in 10 minutes.

You will not spend a lot of energy just by standing on the field, but an intense struggle for the ball, acceleration and dribbling will deprive you of 107 kilocalories in 10 minutes. It is also an excellent workout for the whole body, because it involves many different movements, not only for the legs, but also for other muscle groups.

Simple exercises with dumbbells, performed with a maximum level of intensity, can load you in 10 minutes almost as a long workout. Various jumps, squats and swinging with a burden will help not only to lose those extra pounds, but also to gain beautiful muscles.

There is no better way to accelerate your pulse, almost without leaving your place, than jumping with a rope. If you do it even at a moderate pace (this is when you can still talk in the process), then your body will lose about 107 calories in 10 minutes. Of course, many people won't be able to jump so much time, so try doing it for 40 seconds, and then rest for 20 seconds. And so 10 times in a row.

Step aerobics is still one of the best ways to burn a lot of calories in a small amount of time - up to 107 kilocalories in 10 minutes. This is intense aerobics using any stand that simulates a step. The movements performed in the process of training are completely natural and accessible to anyone, regardless of health status and level of training. In addition, this kind of physical activity does not require expensive equipment - they can be easily performed at home.

You don’t need any plyometrics equipment at all, but with their help you can lose about 100 kilocalories in 10 minutes. Plyometric exercises use explosive, fast movements to develop muscle strength and speed. One of the main exercises of this technique is to jump into the depths.

Perhaps you will not become a great fighter, but enhanced punching with a punching bag will take 107 kilocalories from you in just 10 minutes. Want more results? Then wear gloves with weighting and can leave up to 300 kilocalories in a room in 22 minutes.

If you are already engaged in any sport, but you feel that there is no progress, then try to add speed intervals to your regular workout. Find a hill and run up on it while jogging, try to swim as quickly as possible during a workout in the pool or accelerate while cycling. Ensure that small segments of the highest intensity are replaced by small sections of rest, as provided for in the Tabata protocol.

Did you manage to lose weight on the upcoming holidays? If not, tell us how you can "finish off" the remaining extra pounds with simple, all available exercises. We will show you how to burn 1000 calories, and you just have to calculate how much more you need to train to lose weight.

First, let's figure out how much we lose weight by burning 1000 calories. If in 1 kg of fat about 7716 calories, then, burning 1000 calories, we get rid of about 130 g of fat. Not bad! That's just left to figure out how much you need to sweat for these 1000 calories and whether it is possible to burn so much in one workout.

We take the most affordable and popular types of physical activity and believe.

Running is the easiest and most effective way to burn calories. If you run at an average pace, in order to burn 1000 calories, you have to run for 2.5 hours. For greater efficiency, it is better to run over rough terrain or run uphill, because calories are consumed more intensively.

In order to lose weight due to fat, during physical activity, try to keep the pulse in the fat burning zone - this is 60-70% of the maximum heart rate. For this it is best to use special trackers.

Running burns:

450 kcal - 1 hour

1000 kcal - 2.5 hours

Organize "pokatushki" with friends. In addition to spending calories, you will train your legs and relieve tension from your knee joints. To burn 1000 calories will have to ride 3 hours and 42 minutes.

Riding a bike burns:

270 kcal - 1 hour

1000 kcal - 3 hours 42 minutes

Jumping rope - very effective cardio. You can perform them not only on the street, but also at home. Calorie consumption depends on the intensity of the exercise, and weight. On average, it consumes 9 calories per 1 kg of weight. So consider: for 1 hour with a weight of 60 kg you will spend about 600 calories. So, in order to burn 1000 calories, you have to jump 1.5 hours. But you will have tightened buttocks, trained muscles of the back, abdomen and arms.

Jumping rope burns:

600 kcal - 1 hour

1000 kcal - 1 hour 36 minutes

Burpi are considered among the most effective cardio exercises. Performing them, you use all the muscles of the body. One berpy allows you to burn 1.4 calories. To burn 1000 calories, you need to perform 714 berpie. Difficult task! But add berpie to regular workouts and burn calories more efficiently. For 10 minutes of berpi you can burn about 140 calories.

Burpy burns:

1.4 kcal - 1 berpie

1000 kcal - 714 berpie

This is the easiest exercise. For an hour of walking at an average pace, you can burn 200 calories. To burn 1000 calories have to walk for 5 hours. Calories are consumed more intensively when walking on an uneven surface or uphill, or during acceleration.

Burn 1000 calories per workout is possible, albeit not easy. Thus it is necessary to take into account such factors as gender, weight, age, metabolic rate and level of physical fitness. With a weight of 50 kg and 80 kg, the calories are consumed differently. The best advice is to approach slimming sensibly. Strive not to burn as many calories as possible at a time, but to ensure that the workouts are not periodic, but regular. The basis should be a balanced diet with a calorie deficit.

Walking burns:

200 kcal - 1 hour

1000 kcal - 5 hours

Based on: WorkOut

There are many ways to get rid of excess calories, not limiting themselves to eating and not doing exercise. Laughter, breathing, and even sleep burn calories. Here are some easy, fun and unusual ways to burn calories:

1. Singing in the shower Burns an additional 10-20 kcal, depending on the volume of the song and the height of your voice.

2. Laugh within 10 minutes helps you get rid of 20-40 kcal.

3. We burn about 200 kcal during 30 minutes of active sex.

4. If you bump head against the wall can burn 150 kcal per hour.

5. On average teeth cleaning within 2 minutes burns 5.7 kcal.

6. Pushing carts in the store within 30 minutes burns 100 kcal. The heavier the cart, the more calories you lose.

7. One hour watching tv burns 65 kcal.

8. Smoking cigarettes burns 10 kcal.

9. If embrace during the 1st hour, you can burn 70 kcal.

10. One minute kiss burns 2-4 kcal, depending on the intensity of the kiss.

11. We burn more calories than we consume when we eat. celery.

12. Walking a dog within 30 minutes, we burn an average of 100 kcal.

13. We burn more calories in the cold, not in the heat.

14. Chewing gum helps to burn about 11 kcal per hour.

15. Can burn up to 350 kcal per day if fidgeting on the chair.

16. Writing and sending SMS messages burns 40 kcal per hour.

17. Eating standing burns 132 kcal per hour in a person weighing 65 kg.

18. Launching kite, you can burn 80 kcal.

19. Sleep naked burns more calories than sleeping in clothes, because you need more calories to warm the body.

20. Recommended 8 hours of sleep burn 360 kcal.

Of course, you can spend calories, even doing nothing, but, as you know, intense physical activity burns extra calories much faster. So, how can you quickly burn calories while playing sports.

Easy run on average burns on average about kcal at one o'clock with an average weight of 70 kg.

Torsion of the hoop burns about kcal in 30 minutes or 400 - 600 kcal per hour depending on the intensity. You can increase the consumption of calories, if you stand on one leg or do light dance movements.

Jumping rope is intense physical activity that burns 170 — 205 kcal in 15 minutes. You can start with 1-2 minutes of jumping rope, taking breaks of 10-15 seconds, and gradually bring up to 15 minutes a day.

Slow walking at a speed of about 3.2 km per hour burns about kcal at one o'clockwhile brisk walking burns about kcal at a speed of 6.4 km per hour at one o'clock.

Swimming along the paths in the pool burns an average of kcal at one o'clock, while the most intensely burns calories by butterfly stroke - 576 kcal per hour.

Squats - one of the intense exercise helps to burn around 200-400 kcal in half an hour. To accurately determine how many calories you will burn during squats, multiply your weight by 0.095, and then multiply the number you get by the number of minutes you do the exercise.

Shaking the press, you can burn about kcal per minute and 8 calories per minute with intensive exercises to strengthen the press.

Trampolining burns around kcal in 10 minuteswhile the asterisk jumps in place (when jumping legs to the sides, arms up) about kcal per minute.

Dances, including striptease, zumba dancing, belly dancing, burn about 200-300 kcal at one o'clock.

Cycling burns on average 290-430 kcal at one o'clock depending on the speed.

Yoga classes burn average kcal at one o'clockand more intensive yoga classes up to 400 calories per hour.

If you seriously want to take up weight loss, you need to know how many calories you need to consume and how much to burn. To more accurately calculate how many calories you need to consume, use the formula Miffin-Dzheorara, which is calculated by the basic metabolism (GLD).

Basal metabolic rate for women:

HOB = 10 * weight (kg) + 6.25 * height (cm) - 5 * age (years) - 161

The basic metabolic rate for men:

HOB = 10 * weight (kg) + 6.25 * height (cm) - 5 * age (years) + 5

The resulting number of basic metabolism must be multiplied by a coefficient depending on your activity level:

Passive lifestyle: SAR x 1.2

Low activity level (exercise 1-3 times a week): GW x 1,375

Average activity level (Exercise 3-5 times a week): GW x 1.55

High level of activity (exercise 6-7 times a week): KLH 1.725

Very high level of activity (exercise 2 times a day): GW x 1.9

The result is calorie consumption to maintain normal weight.

For example, let's calculate the basic metabolism for a 25-year-old man with a height of 177 cm and a weight of 72 kg, which maintains a low level of activity.

HOB = (10 * 72) + (6.25 * 177) - (5 * 25) + 5 = 1706

1956 * 1,375 = 2345,75

That is, to maintain a normal weight, this man needs to consume 2689 kcal.

If you want to lose weight, you need to consume less calories than your body burns, or burn more calories than you consume.

Since 3500 kcal correspond to approximately 0.45 kg of fat, you need to burn 3500 kcal more than you consume to lose weight per pound

For example, to lose 0.5 kg a week you need to reduce calorie intake by 500 kcal in a day.

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