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How Many Calories Do You Need to Burn to Lose Weight – Tips to Help You on This Journey

​Losing weight is all about burning more calories than you consume. Therefore, weight gain is rather simple: if you eat more calories than your body burns, you add to it. That’s what is called a calorie deficit. So how many calories do I need to burn in order to lose weight?

In the United States, 36.5 percent of adults are obese, and another 32.5 percent of American adults are overweight. Overall, more than two-thirds of adults in America are overweight or obese.

How Calory Intake Adds to Our Weight

It is rather easy to gain weight by eating more than we move, but losing it is a challenging mental battle. Losing weight when you have extra pounds is important because being overweight puts you at risk of type-2 diabetes, heart disease, stroke, as well as some types of cancer. Eating and drinking fewer calories and increasing physical activities is the only way to lose weight naturally. So, how many calories do you need to burn in order to lose weight?

As per the Mayo Clinic, you need to burn 3,500 calories in order to lose a pound. Reducing about 500 to 1,000 calories per day would mean you get rid of approximately one to two pounds a week. Still, your body needs energy to keep you and your organs functioning properly.

It is important to consume enough food for your body, and this depends on your size, age, gender, and activity levels. For instance, men need around 2,500 calories a day to keep a healthy body weight, while women need about 2,000 calories a day.

So, to lose weight and keep it off, men should consume1,900 to 2,000 calories a day and women around 1,400 to 1,500 calories per day. The average adult has approximately 200 to 300 more calories than their body requires a day, which can usually be found in high-fat and sugar foods and beverages.

To lose weight naturally, switch these foods for alternatives with fewer calories, or simply eat smaller portions of these foods.

Tips to Lose Weight

The NHS site explains: “Knowing the calorie content of different foods and drinks can be useful when it comes to achieving or maintaining a healthy weight. It can help us keep track of the amount of energy we put into our bodies and ensure we’re not eating too much. The calorie content of many foods and drinks is on the packaging as part of the nutrition label. You can look at the calorie figure to assess how a particular food or drink fits into your daily intake.”

According to NHS, there are seven tips you can use to control your calorie consumption. Here they are:

  • Trade sugary fizzy drinks for diet variants with low or no calories. Even better, rather than having some soft drinks, drink sparkling water with a slice of lemon
  • Swap the frying pan for the grill when cooking meat, and do not add oil to the pan
  • Swap creamy or cheesy sauces for tomato or vegetable-based sauces on your dishes, such as pasta, meat, or fish
  • Choose whole grains, such as wholemeal and wholegrain bread, as well as wholegrain cereals – they contain more fiber and other nutrients, and we digest wholegrain foods slowly, which makes us feel fuller for longer
  • Trade a cake or biscuits for a currant bun or some malt loaf, plain or with low-fat spread
  • Read food labels: they can aid in choosing foods that have lower calories, saturated fat, and sugar 
  • Alcohol is also high in calories, so reducing consumption could help you control your weight

These tips should definitely help you on your journey to lose weight if you feel this is the right decision for you.


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