Trying to Lose Weight? This Is How Many Calories You Need to Burn

You’ve heard it before: Burn more calorie Than you eat. We often hear that the secret to weight loss is the difference between calorie-in and calorie-out, but it’s not that easy. How many calories are we talking about? How many calories do you need to burn each day? During one training?If you’re exercising to lose weight, it’s important to pay attention to how many you have calorie You are running out in Each training..It’s even more important if you haven’t changed you diet..

There is no single magic number that applies to everyone. This is because the amount of calories burned at rest varies from person to person. This should be considered before figuring out how many calories you burn and how many calories you eat during training. Talking to a dietitian or dietitian is useful because you are trained to meet your body’s specific calorie needs. But even if you don’t have one, you can estimate how many calories you need each day and how much you burn when exercising.

It is important to maintain a healthy mindset throughout this process. “Punishing” what you eat and exercising with the sole goal of burning a ton of calories may be temporary motivation, but the most sustainable motivation for exercising is It comes from something positive, such as an exercise to relieve stress or have fun. Remember that exercise brings so many benefits to your health and well-being, as well as weight loss and calorie burning.

With this in mind, continue reading below for guidance from certified trainers. Brook TaylorAbout the best strategies to solve to reach your weight loss goals.

read more: The best home exercise equipment in 2022

How many calories do you need to burn to lose weight?

If your goal is to lose weight and you are tracking calories, you have to burn more calories than you consume, creating a deficit. To do this Basal metabolic rate, This is the number of calories your body burns at rest. Next, take into account how many calories you eat each day.

Once you’ve determined the total calories you’ll burn at rest and eat in a week (multiply BMR by 7 and multiply your calorie intake by 7), adjust your calorie intake and training to burn about 2,000 calories a week. I can do it. The goal Taylor gives most clients.

According to Taylor, aiming to lose 1-2 pounds each week is a healthy goal. 1 pound is equal 3,500 calories, And you can split the way you create that deficit.She recommends burning 2,000 calories a week By exercising, And trim 1,500 calories a week from your diet. This is about 214 calories less per day.

The general rule is to burn 400-500 calories 5 days a week during your workout. The number of calories you burn in your workout depends on your weight, gender, age, and many other factors, but this number is a good starting point. For example, a man who weighs 200 pounds burns more calories by doing the same workout as a woman who weighs 130 pounds.

“Each body is different, so it’s very important to work with certified professionals to personalize the program, monitor the program, make suggestions on the way, and make changes as needed.” Taylor says.

Heart rate-based fitness trackers and monitors are tools for measuring calorie consumption.

Atit Phetmuangtong / EyeEm / Getty Images

How to track calorie consumption during exercise

Fitbit, Apple Watch, husband, Will tell you the calorie consumption of each workout. This is usually based on your heart rate and other personal information (weight, age, gender, etc.) that you entered in your device settings when you set up your device.Taylor says she’s been a fan of Polar heart rate monitors ever since Chest strap monitor It tends to be more accurate than a wrist-worn tracker (like Polar). None of these devices are perfectly accurate, but they can be approached.

You can also use Online calculator Here you select the type of workout, age, gender, weight, and duration of workout.

According to Taylor, the main factors that determine the number of calories burned during training are:

Heart rate training zone: your Heart rate The zone shows “how hard you are pushing and recovering,” Taylor says. “Because your heart rate changes every day, knowing how much you burn and the zone you’re training in can help you reach your goal much faster.”

Your natural resting heart rate: Everyone is unique Resting heart rate, The normal range is 60-100 beats per minute. If your resting heart rate is high, Taylor says you need to adjust your training accordingly. “These clients usually rise fairly quickly and stay in higher combustion zones longer, so they need to break more often,” says Taylor.

Your weight: “If someone weighs 120 pounds, they burn less per hour than a person who weighs 180 pounds,” says Taylor.

Training type: “How you train is important,” says Taylor. That’s why you should choose a fitness routine that takes into account not only strength training but also aerobic exercise, even if strength training doesn’t burn as many calories as aerobic exercise. Building more muscle over time helps you burn more calories at rest.

Other exercise tips

The information contained in this article is for educational and informative purposes only and is not intended for health or medical advice. Always consult your doctor or other qualified healthcare provider if you have any questions about your medical condition or health goals.

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