There is one golden rule that says: How many calories should I burn a day to lose weight, You should burn more calories than your intake of calories each day. If you try to go by that rule, you will start your journey of losing weight. Let's also not forget that a good diet plan is also a key to losing weight, these two combined are the perfect combo for your goal, the only thing that is missing is the right mindset so you can start right away.
Many people tell you that you must burn 1500 calories or 2000 each day but in the end, every person's metabolism is different. The important thing is that you have to set for yourself a long-term trajectory of burning more calories than your intake.
Let's add a small fun fact:
Also, a good tip is: to lose 1kg every week you need to burn 500-1000 calories more than you eat each day.
What Are Calories?
So let's start first with the explanation: what are calories – A calorie is a unit of energy (measurement for the amount of energy in food and drinks). We need them so we can keep functioning properly. Our brain and our muscles require energy to function optimally, and that energy we are taking from calories.
Another example of calories is: in a single egg there are 70 calories, avocado has even 322 calories (whole avocado).
There are different types of calories: Dietary calories, nutritional calories, food calories, and calories with the capital C. Not everybody needs the same amount of calories per day, the recommended intake of calories depends on several factors: weight, height, sex, body shape, physical activities.
The number of calories in food can tell us how much potential energy they contain. For example, 1 gram of carbohydrates contains 4 calories; 1 gram of protein contains 4 calories; 1 gram of fat contains 9 calories.
There are also empty calories that provide energy but have very little nutritional value, empty calories often come from solid fats and added sugar. Added sugar and solid fats contain many calories and are the main factor for obesity.
On the other hand, you also have high-calorie and low-calorie foods. First, let's talk about high-calorie foods: these have a high amount of calories relative to their serving size. These are often associated with junk food. Low-calorie foods have a low amount of calories relative to their serving size, fruits and vegetables are in this category, for example, a cup of broccoli has 15 calories, an orange has 70 calories.
How to Calculate Your Daily Calorie Burn
There are several ways that you can count your daily calories burn from smartwatches to dozens of websites. Being able to calculate your daily burn of calories is essential for anybody who wants to lose, gain or maintain weight.
There is one accepted method for calculating burned calories and that is the Haris-Benedict formula. This is a simple process in which a person multiplies their basal metabolic rate (BMR) by their average daily activity level.
Let's explain the BMR.
BMR is the number of calories a person burns by simply existing (breathing, heart beating, digesting food, etc.). BMR varies based on age, sex, size, and genetics. For a person to calculate BMR, a person uses inches for height, pounds for weight, and years for age. You should adjust your BMR to include physical activity that is of course if you are exercising.
TDEE (total daily energy expenditure) is also key to your calculation; this will give you your maintenance calories or how many calories daily you need to maintain your current weight.
To get a more exact idea of your TDEE you need to know 4 things:
- BMR (basal metabolic rate),
- TEF (thermic effect of food) the calories your body uses to digest food,
- NEAT (nonexercise activity thermogenesis) the number of calories your body uses doing daily activities.
- Calories burned during exercise (the number of calories lost here is depending on how long and hard your workout is).
How To Cut Back on Calories To Lose Weight?
There are different ways for you to lose weight and all of them require you to take control of your daily calorie balance. There are a few easy steps that you can use so you can cut your calories to lose weight.
You can cut one high-calorie treat, swap your snacks, try to avoid fried food, cook your own food – this gives you better control over the calories you have eaten, try not to add sugar to your coffee or tea, and of course, try to count your calories – for these, you can use a lot of applications that are also free.
Try also not to drink your calories, which means avoid sugar-sweetened drinks. These are just a few of the many things you can do so you can cut back on calories. Just be careful not to cut on too many calories that can lead to a risk to your health. Take it slowly at first, even try to consult with some nutritionist who will give you better advice and start up a plan for your goal.
A Supplement That Can Help You Burn Even More Calories
IGNITE PM is the first and only scientifically created nighttime weight reduction medication designed to combat a Depleted Sleep Drive, according to specialists. This pill includes natural ingredients that improve fat burning and excretion by assisting you in getting a good night's sleep.
According to recent studies, sleep deprivation is a serious concern for men and women over the age of 40. Those who are unable to lose weight no matter how rigorous their diet or how much exercise they receivedespite the fact that we have unrivaled access to diets, fitness centers, and medications.
IGNITE PM includes these premium ingredients in clinical dosages:
Valerian Root Extract, Velvet Bean, Chamomile, Guggulsterones, Acetyl L-Carnitine, 5-HTP, and Melatonin are all natural ingredients that have been clinically confirmed to aid sleep.
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