Finally burn more calories: IT helps you Lose weight really!
Losing weight = burn more calories. This is a very simple calculation. And necessary knowledge which can implement quite easily and without a lot of effort in everyday life!
There are many ways to burn calories. Most people think that it possible only with sport. But in fact, you burn calories throughout the day. Even if you sit on the sofa, at a desk or even in your sleep.
Well, you’re sitting just relaxing on the couch and watched TV or read something, you will not burn very many calories. To burn 100, 200 or even more calories in one fell swoop, you must already be physically active – ideally with sports.
You come on the elliptical or Jogging in a sweat, you can burn in 30 minutes a 200 calorie. How many there are exactly, depends on all sorts of factors. The age and gender play a role in the weight and also how many muscles you have. The more muscle the more energy is burned.
Of course, the intensity is a factor: cycling at a leisurely pace, burning fewer calories than if you really fast ride through the area. You keep such a fast pace, not a long time? No problem! An effective and easy way to quickly burn a lot of calories, is the so-called interval training.
Burn calories through sports
With endurance sports you achieved the most success in a short time. Here more calories are burned as with yoga or light exercise equipment. But concentrate nevertheless not only it. Because with quieter sports such as yoga or exercise equipment builds muscles. And as already mentioned, the burn even at rest properly many calories.
Calories burned during exercise at a glance:
- 30 minutes jogging: 200 kcal at slow speed
- 30 minutes walking: about 200 kcal in taut pace
- 30 minutes elliptical machine: 200 -300 kcal
- 30 minutes spinning: about 330 kcal
- 30 minutes swimming: about 190 kcal
- 30 minutes Squash: about 380 kcal
- 30 minutes cycling: 200 calories at medium speed
- 30 minutes aerobics: 250 kcal
- 30 minutes Tae Bo: 250 kcal
- 30 minutes Aqua aerobics: about 140 kcal
Note: This information refers to a 60 kg woman. If you have another body weight the number of burned calories can vary.
To burn off the extra calories with 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 steady load.
Burn calories through more exercise in everyday life
If you are more likely to couch potatoes, you can enjoy: even with climbing stairs you can burn your calories. While not as many, but who consistently adheres to the intent and the stairs instead of the elevator takes, is also on some calories. Pro 20 steps you can burn the 5 kcal. This sounds little, but who climbs stairs more often, can come to a hefty sum.
Let also your car more often and instead goes on foot or take the wheel. This also can you burn a few extra calories. 15 minutes Walking mean well 50 kcal less calories on the account.
Burn calories through housework
Nobody likes dressing or ironed. But if you are in front of eyes, keep you moving and synonymous with increased calorie consumption is, it looks very different.
A little tip: In order to burn as many calories, you should put in the housework a little power and energy. Bow down as low as possible while vacuum cleaning, is particularly high and low washing windows or power squats while rinsing.
Calorie consumption with the housework at a glance:
- 15 minutes ironing: about 37 kcal
- 15 minutes vacuuming: 60 kcal
- 15 minutes washing windows: about 50 kcal
- 15 minutes rinse: 30 kcal
The following figures refer to a 65-kg woman:
Eat healthy and lose weight faster
To lose weight it is important that you expend more calories than you absorb from food. Despite proper nutrition it takes a bit until the first kilo tumbles. To get rid of one kilogram of fat, you must burn 7,000 calories in total, through sport or because you eat less. That’s a lot, and also shows that you can only purchase a maximum of 1 kg in a week, if you are not completely dispense of food.
It makes your body a little easier and pay attention to your diet. Get used to eat to three daily servings of vegetables and two servings of fruit. A serving is roughly equivalent to what placed in one hand. Vegetables and fruits are low in calories and therefore the perfect filling foods. In addition, you should eat like bread her several times a day lean dairy products and whole grain food. Fattening foods such as fast food, sweets or cakes you should eating rarely, and enjoy in small amounts.