After a few months of letting go, do you want to lose weight? The rule is simple, just burn more calories than you consume. But do you know exactly how many calories you have to burn to lose half pound a day? In fact, there are many ways to spend calories ingested. In this article, we offer a variety of physical activities that will allow you to burn up to 3000 calories a day!
Weight loss goals
Establishing a clear goal during your weight loss process is the first step towards saying goodbye to your extra pounds. It must also be understood that every body and every metabolism is different. Therefore, what works for one person will not work for another. So while reducing sugar and fat is beneficial, a weight loss goal is not just about banishing a few foods from your daily meals.
How to burn 3000 calories a day
To burn 3000 calories a day, you must actually create a caloric deficit. This means that you must adjust the amount of calories consumed to those you burn to achieve your weight loss goal. A healthy and so-called normal bodyweight woman needs 2,000 calories on average for the proper functioning of her body.
To find out how many calories you need to burn, here is a simple and effective method:
3500 calories is equivalent to about half pound of fat. So, to lose half pound of fat, you need to burn 3,500 more calories than the calories you consume.
It will therefore cumulate these calories + 3000 calories to spend by doing one of the physical activities described below - 1200 calories (it is the average of calories spent per day a person moderately active between the sleep, the shower, the displacements ...)
Take for example a 40-year-old woman: She will burn while playing sports on the day 2000 calories + 3000 calories - 1200 calories or 3800 calories
If you do not feel able to do 4 hours of jogging to lose half pound (and we understand you), it will simply reduce the number of calories consumed per day: lighter meals, reduce sugar and saturated fat is a good start towards this goal!
Half pound a day (by eating what you like)
If you want to lose half pound of fat in one day, here are some intense activities that help burn calories
Running: A very effective activity. Running can burn 850 calories per hour. However, you would have to run for 4 hours to burn 3000 calories.
Cross-Country Skiing: An intense one-hour session burns 1100 calories.
Swimming: Intensely swimming for one hour helps you burn 700 calories.
Squash: Similar to badminton, this racket game burns 850 calories in an hour.
Bicycling: Intense bike for one hour also burns 850 calories.
Boxing: Boxing burns 800 calories in an hour.
Cycling, climbing, dancing, pilates, weightlifting and yoga are also physical activities that help burn calories.
Here is a quick and easy physical activity program that will burn the calories you need to lose half pound a day.
A good diet
Eating healthy is a crucial part of losing weight. You need to make sure your body gets the nutrients you need despite the calorie deficit you are trying to create. It is therefore advisable to eat vegetables and whole grains rich in fiber, low calorie fruits and lean meat. Optimal hydration is also imperative to lose your extra pounds.