To Lose Weight How Many Calories Should I Burn

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 To Lose a Pound, How Many Calories Do You Need to Burn?

To Lose a Pound, How Many Calories Do You Need to Burn?

If you want to lose weight and body fat, you must burn more calories than you consume, which is known as a calorie deficit. This is usually accomplished by lowering your calorie intake, increasing your calorie expenditure, or doing both. To lose a pound, you must expend the same number of calories as that pound contains.

The conventional wisdom has long been that to lose one pound, you must burn 3,500 calories more than you consume. To achieve this in one week, you must create a daily calorie deficit of 500 calories. However, research has shown that weight loss is more complicated than this simple calorie deficit formula suggests.


What Is the Calorie Content of a Pound?

Many weight loss plans have traditionally been based on the 3,500 calorie concept. The theory is based on the assumption that a pound of fat is roughly 3500 calories.

The 3,500-calorie deficit was first proposed in 1958 by a physician named Max Wishnofsky, who claimed that a calorie deficit of this magnitude would result in a pound of weight loss. Other studies, as well as thousands of popular weight-loss articles, have cited the concept. Studies have now cast doubt on this fundamental formula.

Researchers have discovered that a calorie deficit results in more than just fat loss. As calories are burned, muscle is lost as well.


How Many Calories Should You Cut in Order to Lose Weight?

According to the 3,500 calorie hypothesis, a 500-calorie deficit per day should result in a weekly weight loss of one pound. Unfortunately, evidence suggests that this rule greatly exaggerates how much weight a person will lose.

You may be able to lose weight at a pound-per-week rate in the short term. However, as your body composition and metabolism change, the rate at which you lose weight may slow.

The standard 3,500-calorie deficit calculation ignores how your metabolism changes when you're trying to lose weight. 3 As your efforts progress, you may require an even greater calorie deficit to see weight loss. ​

This is why, as you lose weight and increase your exercise, you may experience weight loss plateaus. There are also metabolic, behavioral, neuroendocrine, and unconscious mechanisms at work that encourage your body to stay fat. According to researchers, this concept, known as adaptive thermogenesis, creates the ideal environment for weight regain.


​How to Lose Weight and Lose Calories

While the 3,500-calorie rule isn't perfect, it's true that losing weight necessitates burning more calories than you consume. There are several options for achieving this calorie deficit.


Calorie Consumption Should Be Reduced

Any weight loss plan should include a reduction in the number of calories you consume throughout the day. It is, however, critical to provide your body with the fuel it requires to function properly.

Cutting too many calories can slow your metabolism, making weight loss even more difficult. Diets that are too low in calories can cause muscle loss, which can make losing weight even more difficult.Even if you're cutting calories, eat a well-balanced diet. Empty calories from junk food should be avoided, and nutritionally dense calories should be prioritized.


Boost Your Calorie Burning

Exercise is an important part of losing weight, but it isn't a miracle cure. One to two pounds per week is a safe and healthy weight loss rate. If you lose weight faster than that, you may be losing too much muscle mass as well as fat.

The number of calories you burn is determined by a number of factors, including:

  • Optional exercise (the type of exercise you do)
  • Level of exertion (speed, intensity)
  • Time spent working out
  • Your body mass index
  • Your present metabolic rate

Running, for example, would require about five miles to burn 500 calories in a day, as the average runner burns about 100 calories per mile. You will burn more calories if you are heavier or work harder during your workout. You will burn less if you are lighter or work less intensely.


Calorie-reduction and exercise should be combined.

You could use a combination of calorie reduction and exercise if you don't have the time or energy to burn 500 calories per day through exercise. For example, if you burn 300 calories per day through exercise, you'll need to cut 200 calories from your daily calorie intake.


Why Is Muscle Important?

Add strength training and speedwork to your workout routine to increase your calorie burn. Building more muscle mass increases your calorie burn both when you're working out and when you're resting, which is one of the many advantages of strength training. You'll be able to use your follow-up rest day as a true recovery day if you do your strength training right after a hard running workout.

Increasing your protein intake and lifting weights on a regular basis can help you lose weight, reduce muscle loss, and even gain muscle. Muscle burns more calories than fat, so increasing your muscle mass will help you burn more calories.

In addition to increasing your calorie burn, high-intensity workouts can help you jumpstart your weight loss efforts. If you're not ready for such strenuous workouts, concentrate on short bursts of higher-intensity exercise. 11 Several times during your workout, for example, you might alternate between working at maximum effort for 30 seconds and then slowing down for a couple of minutes.


Last Word

While the old 3,500-calorie deficit rule isn't entirely accurate, it isn't completely useless. Although cutting or burning 500 calories per day may not result in a pound of weight loss per week, it is still a good place to start.

Keep in mind not to get too fixated on the scale's number. Try to be aware of how you're feeling in general. To track your progress, use metrics other than weight, such as inches lost or how your clothes fit. Even as you lose fat, you may be gaining healthy lean muscle.



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