Lose weight = burn more calories. That is a straightforward calculation. And one that, with the proper knowledge, you can implement in everyday life quite easily and without a lot of effort!
There are many ways to burn calories. Most of them only think of sports. But your body burns calories all day long, even if you are sitting on the sofa, at your desk, or even at night in your sleep.
Well, if you sit relaxed on the couch and watch TV or read something, you won’t burn many calories. To burn 100, 200, or even more calories per hour, you have to be physically active – ideally with the sport.
If you work up a sweat on the cross trainer or jogging, you can burn a good 200 calories in 30 minutes. How many there are strictly depends on a wide variety of factors. Age and gender play a role in basal metabolic rate, weight, and how many muscles you have.
However, one thing is clear: the more muscles, the more energy is burned. The best thing about targeted training and more exercise is that it also promotes muscle building. This, in turn, enables the so-called afterburn effect. This means that the body continues to burn calories even when it is resting.
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Don’t Lose Sight Of The Intensity Of Your Workout
Of course, the intensity is also a factor: When cycling at a leisurely pace, fewer calories disappear than when you cycle fast through the area.
Haven’t you kept up such a fast pace for long? No problem! A practical and easy way to burn lots of calories quickly is what is known as interval training.
How Is The Body’s Energy Requirement Made Up?
One often hears the term basal metabolic rate. However, this is only part of the description of the body’s energy needs. Roughly, it can be said that the basal metabolic rate describes the amount of energy that the body needs to function, including for vital tasks such as breathing.
The so-called power conversion describes the energy that is consumed in addition to the basal metabolic rate. This not only means mental and physical activities such as reading or running but also pregnancy or temperature compensation, for example.
In simple terms, the primary and performance metabolism then results in the total turnover – this is the total amount of energy that the body uses per day.
Burn Calories Through Exercise
With endurance sports, you will achieve tremendous success in a short time. More calories are burned here than with yoga or lightweight training on the machines. But don’t just focus on that. Because with quieter sports you build muscles. And as already mentioned, they burn a lot of calories even when they are resting.
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Which Sport Burns A Lot Of Calories?
Calorie Consumption In Various Sports At A Glance:
- 30 minutes of jogging: approx. 260 kcal at a slow speed
- 30 minutes of walking: approx. 270 kcal at a firm pace
- 30 minutes cross trainer: approx. 160 kcal
- 30 minutes of strength training: approx. 190 kcal
- 30 minutes of inline skating: approx. 230 kcal
- 30 minutes of spinning: approx. 260 kcal
- 30 minutes (breast) swim: approx. 300 kcal at a brisk pace
- 30 minutes of squash: approx. 410 kcal
- 30 minutes of cycling: approx. 310 kcal at medium speed
- 30 minutes of aerobics: approx. 270 kcal
- 30 minutes Tae Bo: approx. 220 kcal
- 30 minutes of aqua aerobics: approx. 130 kcal
- 30 minutes of yoga: approx. 90 kcal
- 30 minutes of Pilates: approx. 100 kcal
Note: This information relates to a woman weighing 65 kg. If you have a different body weight, the number of calories burned can fluctuate.
To burn extra calories in endurance sports, you shouldn’t always run or cycle at the same pace. Varies speed and resistance. The so-called interval training stimulates the metabolism more than constant stress. So you have to muster more energy.
Burn Calories Through More Exercise In Everyday Life
If you are more of a grumpy sportsman, you can look forward to it: You can also burn calories by climbing stairs and the like. If you stick to the resolution and take the stairs instead of the elevator, you will also get a few calories. You can burn around 5 kcal per 20 steps. That doesn’t sound like much, but you can get a handsome sum if you climb stairs more often.
Also, leave the car parked more often and instead walk or ride a bike. This can also burn a few extra calories. 15 minutes of walking means an excellent 50 kcal less on the calorie account. Depending on your walking speed, you can burn 200–250 kilocalories per hour.
Or set a goal for yourself to take 10,000 steps a day. Many smartphones now have a step count function. Even with a simple step counter or a smartwatch, you will know precisely how many steps you have taken at the end of the day.
Burn Calories By Doing Housework
Nobody likes cleaning or ironing. But if you keep in mind that you are moving and that is synonymous with increased calorie consumption, it might look different.
A little tip: To burn as many calories as possible, you should put a little strength and energy into housework. Bend as low as possible when vacuuming, come exceptionally high and low when cleaning windows, or do squats when washing up.
That’s How Many Calories You Burn When Ironing & Co.!
An Overview Of Calorie Consumption During Housework:
- Ironing for 15 minutes: approx. 35 kcal
- 15 minutes vacuuming: approx. 50 kcal
- 15 minutes of cleaning up: approx. 40 kcal
- Cleaning windows for 15 minutes: approx. 45 kcal
- 15 minutes rinsing: approx. 30 kcal
- 15 minutes of climbing stairs: approx. 55 kcal
- 15 minutes of cooking and preparation: approx. 30 kcal
- Making beds for 15 minutes: approx. 35 kcal
The information relates to a woman weighing 65 kg.
Eat Healthily And Lose Weight Faster
To lose weight, you must burn more calories than you get from food. Despite proper nutrition, it takes a while before the first kilo falls.
To get rid of one kilogram of fat, you have to burn a total of 7,000 calories – through exercise or because you eat less. That is a lot and also shows that you can only lose a maximum of 1 kilogram in a week if you do not entirely refrain from eating.
An Individual Nutrition Plan Helps You Lose Weight
Make it a little easier for your body and pay attention to your diet. Get in the habit of eating three servings of vegetables and two servings of fruit a day. One serving is roughly equivalent to what fits in one hand.
Vegetables and fruits are low in calories and, therefore, the perfect fillers. In addition, you should eat lean dairy products and whole-grain foods such as bread several times a day. Fattening foods such as fast food, sweets or cakes should only be enjoyed rarely and in small quantities.
A personalized nutrition plan can help anyone who has little time or inclination to plan their meals and still want to lose weight healthily.
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