Lose weight = burn more calories. That’s a very simple calculation. And one that you can easily implement in everyday life with the right knowledge and without much effort!
There are many ways to burn calories. Most people only think about sports. In fact, your body burns calories throughout the day. Even when you’re sitting on the sofa, at your desk, or even when you’re asleep at night.
Well, if you just sit relaxed on the couch and watch TV or read something, you won’t burn a lot of calories. In order to burn 100, 200 or even more calories per hour, you have to be physically active – ideally with sport.
More muscles use more energy
If you work up a sweat on the cross trainer or while jogging , you can burn a good 200 calories in 30 minutes. Exactly how many depends on a variety of factors. Age and gender play a role in basal metabolic rate, and of course weight and how much muscle you have.
However, one thing is clear: the more muscle, the more energy is burned. The best thing about targeted training and more exercise is that it also promotes muscle growth. This in turn promotes the so-called afterburn effect. This means your body will continue to burn calories while you are resting.
Don’t lose sight of the intensity of your workout
Of course, intensity is also a factor: Cycling at a leisurely pace burns fewer calories than cycling really fast.
You can’t keep up such a fast pace for long? No problem! Interval training is an effective and easy way to burn a lot of calories quickly.
What is the body’s energy requirement?
You often hear the term basal metabolism. However, this is only one part that describes the energy requirements of the body . Roughly speaking, 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 conversion. This does not only mean mental and physical activities such as reading or running, but also, for example, pregnancy or temperature equalization.
To put it simply, the total turnover results from the basal and performance turnover – that is the total amount of energy that the body uses per day.
Burn calories through exercise
With endurance sports you achieve the greatest success in a short time. More calories are burned here than with yoga or light strength training on the machines. However, don’t just focus on that. Because with calmer sports you build muscles. And as already mentioned, they burn a lot of calories even when they are resting.
Fancy a home workout that burns a lot of calories? At Youtube there is a large selection of fitness videos to participate in and for every level.
Which sport burns a lot of calories?
Calorie consumption in different sports at a glance:
- 30 minutes of jogging: approx. 260 kcal at a slow pace
- 30 minutes of walking: approx. 270 kcal at a brisk 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 spinning: approx. 260 kcal
- 30 minutes (chest) 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
In order to burn extra calories during endurance sports, you should not 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 use more energy.
Burn calories through more exercise in everyday life
If you are more of a non-sports person, you can be happy: You can also burn calories by climbing stairs and the like. Anyone who consistently sticks to the resolution and takes the stairs instead of the elevator also comes up with a few calories. You can burn around 5 kcal per 20 steps. That doesn’t sound like much, but if you climb stairs more often, you can end up with a hefty sum.
Leave the car at home more often and walk or ride your bike instead. This can also help you burn a few extra calories. A 15-minute walk means a good 50 kcal less on the calorie account. Depending on your walking speed, you burn a good 200-250 kilocalories per hour.
Or set a goal of walking 10,000 steps a day. Many smartphones now have a step counting function.
Burning calories doing housework
Nobody likes cleaning or ironing. But if you keep in mind that you’re moving and that means you’re burning more calories, it might be different.
A little tip: In order to burn as many calories as possible, you should put a little strength and energy into the housework. Bend as low as possible when vacuuming, come particularly high and low when cleaning windows or bend your knees when doing the dishes.
Calorie consumption for housework at a glance:
- 15 minutes of ironing: approx. 35 kcal
- 15 minutes of vacuuming: approx. 50 kcal
- 15 minutes tidying up: approx. 40 kcal
- Cleaning windows for 15 minutes: approx. 45 kcal
- 15 minutes of rinsing: approx. 30 kcal
- 15 minutes of climbing stairs: approx. 55 kcal
- 15 minutes of cooking and preparation: approx. 30 kcal
- 15 minutes to make beds: approx. 35 kcal
The information relates to a woman weighing 65 kg.
Eat healthy and lose weight faster
To get rid of a pound of fat, you have to burn a total of 7,000 calories – through exercise or because you eat less. That’s quite a lot and also shows that you can only lose a maximum of 1 kilogram in a week if you don’t completely forego eating.
Fitness and nutrition plan helps with weight loss
Make it a little easier on your body and pay attention to your diet. Get in the habit of eating three servings of vegetables and two servings of fruit every day. A serving is roughly what fits in a hand.
Vegetables and fruit are low in calories and therefore the perfect filler. You should also eat lean dairy products and whole grain foods such as bread several times a day. You should only eat fattening foods such as fast food, sweets or cakes rarely and in small quantities.
Important note at the end: Your body is as individual as your character. You have to find out for yourself which diet and which form of training suits you best. Don’t let others pressure you. Basically, however, an active lifestyle with a balanced diet and plenty of exercise is still the best way to stay fit and to achieve or maintain a healthy weight.