How To Burn More Calories Every Day

Stationary cycling at a fitness center

In the quest to lose weight and get healthy many people want to learn more about burning calories and which exercises will burn the most calories. In order to get the most benefit from a diet and exercise regimen it is important to understand how it all works.

How To Burn More Calories

Every activity that is done during the day burns calories. Our bodies do not need to learn how to burn calories, they do it naturally. The human body burns calories while sitting, standing, sleeping, walking and eating. It even burns calories while sitting on the couch watching TV.

When the body burns more calories than it needs to perform daily activities the body will lose weight. The body must burn 3500 calories over and above what is needed to function properly through the day, to lose one pound of body weight. So if you have a goal to lose one pound each week than you must have a 3500 calorie deficit. The 3500 calorie deficit can be achieved by reducing the amount of calories that are eaten during the week by 3500.

This equates to 500 less calories eaten every day. Or you could continue to eat the same amount of calories but burn an additional 500 calories a day to make up the 3500 calories to lose one pound. Another option is to combine the two principles by eating fewer calories and exercising to reach the 3500 calorie goal.

When it comes to burning calories the more a person moves and the faster a person moves the more calories that person will burn. When people put more effort into exercising and movement they will burn more calories. Also people who are heavier, or weigh more will burn more calories than a lighter person because it takes more effort and energy to move around the extra body weight. So basically if you want to burn more calories than you will need to move more.

Exercise To Burn Calories

There have been many pills and formulas that have been available for sale that have promised to help people lose weight or burn more calories, but when it comes down to it the best way to burn calories is to exercise. The more time that is spent exercising and moving around the more calories will be burned.

Another positive benefit that will be attained from exercising is the build up of muscle mass. When a person has a higher percentage of muscle mass they will burn more calories, even when they are not doing anything at all. So by having more muscles a person will be able to burn more calories all throughout the day.

High Calorie Burning Exercises

When people are working out and trying to lose weight they want to get the most benefits possible for all of their hard work. To do this they will want to concentrate their efforts on exercises that burn the most amount of calories.

Some exercises that burn a lot of calories include:

  1. Running
  2. Swimming
  3. Playing competitive sports such as soccer
  4. Jumping rope
  5. Dancing
  6. Kickboxing

How Many Calories Are Needed Each Day?

The number of calories that a person needs during any given day depends on a wide variety of factors. Some of the factors used in determining how many calories to consume are age, fitness level, body size and activity level.

  • Girls under the age of 18 years old should eat anywhere between 1000 and 2600 calories a day.
  • Boys of the same age should eat between 1000 and 3200 calories a day.
  • Females from the ages of 19-30 should eat between 2000 and 2400 calories a day.
  • Males from the ages of 19-30 should eat between 2400 and 3000 calories a day.
  • Females from the ages of 31-50 years old should eat between 1800 and 2200 calories a day.
  • Males from the ages of 31-50 years old should eat between 2200 and 3000 calories a day.
  • Men and women over the age of 51 should eat between 1600 and 2800 calories a day.

People who are working out extensively or training will require more calories each day than those who are sedentary or inactive. Also women who are pregnant will require an additional 350 calories a day and women who are nursing will need an additional 600 calories each day.

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