Thinking about how to lose weight correctly, many people understand that they need to lose weight and how they can spend the calories they receive from food. And for this, it is advisable to consider exactly what kind of calorie consumption occurs during various actions, say, when walking, when jumping, when running or when doing housework. Actually, we will talk about this and much more further.
According to professional nutritionists, the average modern person may need about 1800 or a maximum of 2000 calories per day. Moreover, about 50% of the energy produced (about 1000 calories) by the body is always spent on standard metabolic processes occurring within the body itself.
Next, the remaining 50% of the energy received from food must be completely spent as a result of certain physical activities as a result of elementary physical activity that occurs during the working day. But, if such calorie consumption does not occur, a particular person may develop excess weight, in one or another amount.
However, how many calories should you burn in order to lose weight? You need to understand that every day, in everyday life or simply at work, a person can spend on average no more than 700 calories, which means that in order to maintain a vital energy balance, in order to maintain the necessary physical shape, it is important to spend at least another 300 calories per day. day. In other words, in this way the average person should spend about 2 thousand or 3 thousand calories in one week during his life.
As a rule, this can easily be done simply by regularly performing certain physical exercises, say, playing sports, or as a result of the most ordinary work or just everyday activity that accompanies everyday situations or affairs.
Interval loads
Regular aerobic exercise is a must if you want to burn a lot of calories. Do not deny yourself your favorite workouts 5-6 times a week for 30-45 minutes for better results.
How to burn a lot of calories? Try interval training. This means alternating between high and medium intensity intervals. When doing any type of exercise, you first go as fast as you can for a few minutes, and then slow down until you regain your breathing. This could be running, cycling, swimming or any other activity.
Repeat this cycle throughout your workout for maximum effect.
How to burn more calories
We spend energy not only on intense movement. Calories are spent on heating the body, digesting food, growing hair and nails, beating the heart and inhaling air... Biochemical processes inside cells also require energy. Therefore, calories are constantly consumed, even while sleeping.
And yet, why do some people spend all their free time in the gym, but can’t lose weight, while others have never played sports and are still slim? A significant role in this is played by the so-called basal metabolism - an indicator of the intensity of energy metabolism. This is the amount of heat generated in the body in a state of complete physical and mental rest (lying down and at least 14 hours after eating) and thermal comfort (18–200C). On average, its value is 1 kcal/hour per 1 kg of body weight. At the same time, in women the basal metabolism is 5–10% lower than in men, and in people over 40 years old it is 10–15% lower than in young people. It also decreases with certain diseases (for example, hypothyroidism), as well as with fasting.
Cold to the rescue
| How quickly do your calories burn? How many calories will your body burn without any fitness, just through normal life? The consumption of kilocalories (kcal) for basal metabolism is calculated using the Harris–Benedict formula: For women = 655 + (9.6 x body weight in kg) + (1.8 x height in cm) – (4.7 x age in years). For men = 665 + (13.7 x body weight in kg) + (5 x height in cm) – (6.8 x age in years). Multiply the result obtained by the coefficient corresponding to your lifestyle: 1.4 – mental work, sedentary lifestyle; 1.6 – light physical work or active lifestyle (daily walks, fitness); 1.9 – moderate physical labor or active fitness classes, daily work around the house, in the country, etc. |
Surprisingly, our body spends maximum calories precisely on maintaining a constant body temperature, that same 36.60C. And this is in a normal, “room” climate. And, for example, when the air temperature drops by 10–150C, calorie consumption increases by 2–3 times! By the way, heating the body mainly uses energy from fat reserves - up to 90% (unlike physical exercise, which requires mainly carbohydrate expenditure). Therefore, in the autumn-winter season, the body intensively accumulates fat.
Experts recommend installing regulators on radiators and in the cold season making sure that the air temperature does not exceed +250C. Calories are spent especially actively in the cold - 10 minutes of walking can cost as much as 100 kcal! However, there is a risk: upon returning home, you crave hearty food - this is how the body wants to compensate for what was spent. You can “deceive” him with low-fat, but hot food - heated milk, light cream soup, coffee. Water procedures
In the summer, chilled food and drinks will come to the rescue - the body will have to spend calories to warm them up in the stomach. True, not much: to heat 1 glass of water (200 ml) by 10C, you need only 0.2 kcal. So 1.5 liters of water - the recommended minimum during the day when losing weight - from the refrigerator (i.e. about +100C) will help you consume 1.5 kcal. Water forces the body to burn calories not only from the inside, but also from the outside - even if you are just standing in it and not swimming. If you do not take into account equatorial latitudes, it is always colder than the body. For example, in a standard pool the water temperature is 26–270C, but since water is denser than air and has greater thermal conductivity, calories are burned more intensively. Therefore, after 30 minutes of even sluggish swimming, 200 kcal will be consumed. Simple moves
Nevertheless, movement still helps us lose weight. Even minor muscle contractions or their static work to maintain a certain position significantly increase energy expenditure. Let’s say a person spends 30 kcal per hour just sitting. And if you sit and knit, it’s already 100. Because your fingers move, your arms and shoulders tense, and it’s more difficult for your spine to maintain balance.
| Ways to increase Neat At work 1. Don’t ask anyone to go to another department to get documents, do it yourself. You'll burn calories, and at the same time, maybe learn something interesting. 20 kcal at a time. 2. Treat yourself more often: make a cup of coffee, clean up your desk. Minus 10–100 kcal for each action. 3. During your lunch break, be sure to go outside for at least 10 minutes. Minus 50-100 kcal. At home 1. Don’t shout anything to your children and husband in another room, but go there. 10–15 kcal at a time. 2. On the playground, do not sit on a bench, but walk around it. 40–50 kcal per hour. 3. Go with your family to the cinema, to attractions, to street shows and festivals - in general, to places where you can experience intense emotions. Up to 200 kcal for going out. |
In the West, they even came up with a special term NEAT - based on the initial letters of the English name Non-Exercise Activity Thermogenesis, which translates as “the formation of heat caused by activity not related to exercise.” Why "heat"? Yes, because energy from fat is, first of all, heat. Possible options
What everyday activities quietly help us lose weight?
Homework . Regular cleaning (brush dust off the TV and table, put unnecessary things in the closet, vacuum, load the washing machine, etc.) will take 150–250 kcal per hour. If you decide to do general cleaning with washing windows, chandeliers and moving furniture, count on at least 300 kcal per hour.
Shopping. Hypermarkets are especially useful for burning calories: wandering around them will deprive you of 200–250 kcal per hour. Children and pets. Playing with a cat, small dog or other small animal will burn up to 200 kcal per hour. An active walk in the fresh air with a child or a dog will take from 200 to 400 kcal per hour. If you don’t just play, but teach your child, for example, to play ball or ride a bike, then you can easily spend more than 400 kcal: intellectual stress and emotional experiences add 10–20%. It's the same with dog training. Even cleaning the aquarium “eats” about 100 kcal per hour. Garden plot. Fussing with flowers and ornamental plants consumes no less calories than planting traditional potatoes - 250–350 kcal per hour. At the same time, few people notice that a country house with a plot makes us walk more. As a rule, there is a greater distance from the bedroom to the kitchen, there are stairs, etc. With a book or laptop, you are tempted to sit not in your usual office, but in your favorite gazebo, which you also need to walk to. Even just walking along the path, you involuntarily turn towards a distant flowerbed: what has bloomed there? In general, even without doing anything special, outside the city you spend 150–200 kcal more per day.
Rest. According to experts, what type of recreation we choose depends on our genes: some are naturally active, while others are phlegmatic. The temperament we inherit genetically determines the level of NEAT. Alone on the beach, he won’t be able to lie quietly in a sun lounger and will either swim or dive, or build sand castles with the children, or run to the bar for water, and on an excursion he will poke his nose into every souvenir shop and carry around a massive camera. And another, who is not naturally inclined to fuss, will burn 150–200 kcal per day less. However, it turns out that it is not so difficult to increase your NEAT level: it is enough to be interested in what is happening around you more often. In the office. Here everything is even simpler: you need to get up more often. For example, get up twice an hour and stretch your legs by walking around the room or in the hallway for 2-3 minutes. By the way, doctors recommend such breaks to preserve vision, prevent diseases of the wrist joints (tunnel syndrome), spine and veins. 8-16 such rises during the working day - and 100-150 kcal are gone. Unexpected finds
Kissing and sex will require from 30 to 150 kcal per hour. Singing and/or playing a musical instrument will cost 50–100 kcal for 40 minutes. Talking on a mobile phone will take 15-20 kcal in 5 minutes if you get into the habit of walking while talking. Painting, embroidery, origami and other creative activities require an additional 50–100 kcal per hour. Violent emotions, for example, when watching a movie or sports broadcast, when reading a book or declaring love, are a rapid heartbeat, a rush of blood to the face, sometimes even tears in the eyes. All these are signs of increased metabolism. Emotional experiences increase it by 5–10%. This is why many people lose weight when they fall in love or, conversely, get divorced. Of course, positive emotions are better - against their background it is easier to maintain the achieved harmony, since there is no temptation to “seize” sad thoughts.
Author:
Tatyana Minina Published: February 27, 2021
How weight loss occurs and, in fact, calorie consumption during normal walking
It cannot be said that simple walking over long distances, along with other physical exercises or activities, is a great way to both lose weight and simply keep your body in perfect shape. And all because the calorie consumption that occurs during normal walking can be comparable to a tight, intense workout in a standard fitness club.
But you will need to start active and long-term walks only gradually, especially if before this time period a particular person led a sedentary, sedentary lifestyle. To begin with, it will be enough to walk no more than three or four times in one week for approximately ten or maximum fifteen minutes.
Next, it will be gradually necessary to increase the training time to thirty or even forty-five minutes, and the total number of such walks will logically be increased to five or even six times a week. At the same time, of course, you cannot give up or simply postpone race walking until later (tomorrow, Monday, etc.) as soon as regularly conducted exercises can actually help a person lose weight quite quickly and effectively.
It is also very important to understand that in order to effectively lose extra pounds, in order to really successfully lose weight, you need to learn to walk quickly enough, since the calorie consumption while walking at a slow pace can be very small and can be about forty-five calories for every half hour of exercise .
But if, with the same walking, you speed up somewhat, bringing the speed of movement to five or even six kilometers in one hour, then you can already spend about one hundred and fifty calories in the same thirty minutes of exercise. Ultimately, it is necessary to increase the intensity and pace of race walking solely by taking relatively small steps, and not at all by taking large or sweeping steps.
In addition, when racing walking, you definitely need to fully work with your hands, and not just keep your hands on your belt or at your sides. You need to understand that if you actively work with your hands, it will be much easier to walk, but energy costs can only increase significantly.
According to doctors, walking in order to quickly lose weight will be better in the morning, since it is after a long night's sleep that our reserves of glucose in the blood of each body are noticeably depleted. In this case, during active race walking, the real source of energy is forced to serve as fats extracted by the body from our subcutaneous tissue.
In addition, it is morning walks that can launch the most active metabolic processes literally for the entire next day. When engaging in physical exercise of any kind, it is strictly forbidden to allow the body to become severely dehydrated, because otherwise the process of losing weight will become much slower.
This means that before a walk, as well as immediately after such a walk, you need to make it a habit to drink at least one glass of plain, clean water. And of course, proper breathing is incredibly important during such training, because this is another excellent tip on how to be able to burn calories directly during regular race walking.
It is correct to inhale air directly through the nose, but exhale it only through the mouth. If severe shortness of breath develops, you should definitely slightly reduce the pace of walking until full breathing is ideally restored.
So how can you burn the calories you eat through regular exercise?
Probably the most effective way to spend the calories received from food, and at the same time the most useful of these methods, is the method of using physical activity to lose weight. And all because physical activity, just an active lifestyle, can have an incredibly beneficial effect on both our cardiovascular and respiratory systems.
Physical activity can have an unusually positive effect on our metabolism, increasing efficiency, helping to fight severe depression or stressful situations, improving overall well-being, and also helping to increase life expectancy.
So how should you burn calories through certain sports activities? Almost the easiest way to do this is considered to be regular running. It is running that can help you quickly get back into ideal shape, since jogging consumes an incredible amount of calories - about 833 calories for every twelve kilometers covered.
Another type of full-fledged aerobic exercise can be considered long or not very long bike rides. It turns out that by riding about twenty kilometers on a regular bicycle, you can easily burn about 530 calories. By the way, this is a great way for a wonderful outdoor recreation, in the fresh air, for the whole family.
But, for example, exercises in the pool may well be considered the third most effective way to spend those calories that enter our body along with the usual food. After all, by swimming, say, in a style such as crawl for one hour, you can easily burn about 500 or even 530 calories.
Various kinds of rhythmic dances, which can be performed to one or another fiery music, are also great for burning calories. Let’s say, when a person dances almost continuously for about an hour, during this time it will be possible to easily burn about 500 calories; in comparison, we note that thanks to calmer and more measured yoga, it will be possible to spend no more than 175 calories in the same sixty minutes.
Sports games such as badminton, volleyball, tennis or other active game sports also help to quickly get rid of a significant amount of excess calories. At the same time, for those people who have very little extra (completely free) time, one or another strength training may be perfect, since with such training in just fifteen minutes (provided you exercise on special sports equipment) you can burn about a hundred calories.
This means that in one week, literally three full-fledged workouts of approximately fifteen or twenty minutes each may be quite enough for the average person. In addition, having fully trained, the normal human body will adjust to a regime of truly increased consumption of calories supplied to it. Moreover, it is believed that for a certain period of time immediately after such intense exercise, the body can continue to successfully burn calories and, therefore, lose weight.
Extra calories: how many do you need to burn to lose weight?
Everything is purely individual. In many ways, success in losing weight depends on the type of lifestyle you lead: sedentary or active. To burn fat more actively, you need to calculate how many calories the body receives and how much energy is expended.
There are several ways to lose weight:
- reduce the number of calories consumed, but do not change the previous daily routine;
- increase physical activity, but leave the diet the same;
- increase physical activity and reduce the number of calories consumed.
Important! It is believed that the threshold of daily calorie intake that is safe for health is 1200 kcal. For beginners who are just starting their journey to a slim figure, nutritionists recommend starting with 1500 kcal/day. Is 1500 calories a day a lot or a little? This is enough to maintain the vital functions of the body and to lose 4 kg in a month. Losing weight faster will only do more harm.
Advice from experienced nutritionists and trainers
Any trainer or nutritionist is ready to help and give the necessary recommendations that should be used to achieve results. For example:
- You need to exercise daily.
- It is necessary to drink a glass of water before meals and during meals.
- Do special warm-up exercises.
- Behave with extreme caution to prevent injury hazards during training.
Now that you know how many calories you need to burn, you need to start training as soon as possible and strive for better and faster results. The body requires a lot of energy to sleep, breathe, warm up, etc., so if you do not overeat, then you need to burn only 300-500 kcal per day through exercise and routine activities.
Sources:
https://pohudenie-tut.ru/589_kak-szhech-kalorii-posle-edy-vecherom/ https://dietonika.com/pohudenie/kak-pohudet/kak-szec-1000-kalorij-doma.html https:/ /calenda.ru/poxudenie/bystryj-sposob-szec-kalorii.html
