Best Way to Burn Calories by Exercising
Obesity is a monstrous vice affecting our generation today. A little more than 40 million people are obese in the United States. Obesity casts an evil eye on one’s health in general. There are a list of co-morbid diseases which are associated with obesity. Around 350,000 people lose their life each year due to obesity related diseases in the United States.
An informed effort to maintain a healthy body weight is of utmost importance. A simple math works when it comes to losing weight. It is applicable for any method of weight loss. The formula would be that, energy or calorie intake should be less than calories burned or used. A deficit of calories can bring about weight loss. It is essential to burn more calories than you eat.
In this context, it is imperative to mention that a deficit of about 3500 calories would bring about a weight loss of a pound. Eating right and exercising has to be a conscious choice to see the scale tip downwards. The BMR or the Basal Metabolic Rate is the rate at which the body burns calories at rest doing nothing. It includes the process of dietary thermogenesis. This implies the heat produced by dietary elements. Certain foods induce heat in the body as they get digested and assimilated in the body. It accounts for almost 60% of the calories used. Physical activity ensures additional burning.
If your daily requirement is 2500 calories, you should burn 3000 calories to bring about a loss of a pound in a week. Alternately, you should intake 2000 calories to create a deficit of 500 calories.
Exercise helps in burning calories and brings about weight loss in two main ways. Firstly it causes the muscles to be activated and secondly, it raises the metabolic rate.
How to Burn Calories by Exercising?
Burning calories and burning fat could coincide with each other. If you take a light jog or go for a light stroll then your body would not get to the level where it could burn more fat because the heart rate is not high. Your heart rate should be close to 80% of the maximum to be able to see sustainable weight loss. Exercising is the only way to lose calories because you burn the calories even after the workout is done. The body’s metabolism is enhanced and the body burns more calories when you keep the muscle tone of the body leaner even at rest.
The first and foremost thing to be understood while talking about exercising is the fat burning heart rate. Fat Burning Heart Rate is not a myth. When you exercise your heart rate is elevated. Having a heart rate which is at 65-85% of the maximum is thought to be the fat burning range of heart rate. Generally, it gets easily elevated to that level with low intensity workouts. Low intensity workouts burn less overall calories but more fat calories.
Exercise causes the stored sugars and glycogen to be used up by the muscles. On increasing the intensity the sources of sugars and glycogen available are exhausted. To replenish the energy needed to sustain the pace of the workout, the stored fat is broken down to release the energy. So between 65-85% of the maximum heart rate, the body continues to burn fat consistently. Low intensity workouts also result in lower injuries.
How to calculate the optimal fat burning heart rate?
Using the Karvonen formula the heart rate at which the body burns fat is arrived at as follows.
- Two parameters are to be known to start with.
- Let us calculate the fat burning range for a 25 year old individual with a resting heart rate of 70.
1. First one would be age.
2. And the second one would be the resting heart rate of the individual. Resting heart rate would be your pulse for one full minunte after immediately waking up in the morning.
1. Deduct the age from the number 220.
220-25 (age) = 195
2. Deduct the resting heart rate from the number you got in Step 1
195-70 (resting heart rate) = 125
3. Now 65% of 125 is (65% * 125) = 81.25
4. And 85% of 125 is (85% * 125) = 106.25
5. Add back the resting heart rate
81.25 + 70 (resting rate) = 151.25 beats per minute (bpm)
106.25 + 70 (resting rate) = 176.25 beats per minute (bpm)
The fat burning heart rate range for the individual would be between 151.25 bpm and 176.25 bpm.
Having a heart rate monitor and exercising having the heart rate in the said interval will result in greater loss of fat calories from fat cells and will eventually result in weight loss.
The two types of exercises to burn calories are by aerobic and anaerobic exercises. They are as follows:
This type of exercise is regarded as the types that need oxygen, which is delivered to the muscles. Some of the aerobic activities are swimming, jogging, roller-blading, walking, common sports like tennis and football, jumping rope and rowing. These can be sustained for a longer period of time rather than shorter bursts. These are also cardio exercises and it strengthens the respiratory and cardiovascular systems.
Anaerobic means without the use of oxygen and refers to fitness routines like weight lifting and these do not depend on oxygen for fuelling. It involves short bursts of energy that are powered by fuel sources, which are non-oxygen like glycogen and adenosine triphosphate.
The best way for fast and rapid calorie burning is the aerobic training and the best activity to raise the metabolic rate is by long term calorie expenditure that is the anaerobic exercise.
Combine Aerobic and Anaerobic Exercise
Another effective way of calorie training program is by combining both the exercises. You can take the advice of a fitness professional and get a program structured for you. You can do a sixty minute workout at a fitness center or at home. You can also divide your program into forty minutes of cardio and twenty minutes of weight training. You can also go for aerobics one day and weights the next day.
Some useful tips
Other than exercising, some other ways to give a boost to your body’s metabolism to help burn those extra pounds are as follows:
Spice Up Your Diet
Do you know that if you include mustard and hot chilli pepper your metabolic rate can go 25% higher.
Not eating for eight or more hours makes your metabolism slow. To get it going you need to have a good breakfast right in the morning. 50% of your breakfast should be carbohydrates, 30% protein and the remaining fats.
This is to remind again that starving for hours actually makes your metabolic rate low, so you should eat often but in small quantities, it will help you lose weight to a great degree. Rather than having three heavy meals in a day, it is a good idea to space out the meals. 5 small meals and three healthy snacks eaten throughout the day can help increase the BMR. The blood glucose levels behave less erratically with small meals and decrease the chances of you being extremely hungry. This reduces the possibilities of mindless eating. Moreover, it is thought that smaller and frequent meals can help maintain the thermogenic effect longer and prevent the metabolic rate from dropping.
Have A Lot Of Proteins
When you have a lot of proteins they end up forming muscles in your body. Muscles need more energy to maintain its mass. Muscles use calories even while sleeping. Proteins help to absorb less sugar.
Have B Vitamins
B vitamins are essential in burning calories, so if you find inadequate B vitamins in your diet substitute it with a multivitamin supplement.
Chew Your Food Slowly
Nutrition experts are of the opinion that food should be chewed slowly for better digestion. Gobbling foods at irregular intervals can lead to overeating. Research throws further light into this by explaining the appetite mechanism”. What happens when you really feel hungry is that, the blood sugar levels fall, thereby signaling the appetite mechanism in the brain that you need to eat food. Now, when you eat, it takes about 20 minutes for the blood to absorb the sugar and circulate it to the brain which now signals the appetite mechanism to get switched off because your hunger is satisfied. If you gobble fast, you are not giving enough time for your appetite mechanism to reduce your desire to eat. Instead, you are piling up food in your stomach.
Avoid Drinking Water During Meals
Improper digestion is the primary cause of weight gain. Avoid drinking water during meals to maintain an ideal weight because you are actually diluting the gastric juices that aid digestion.
Don’t Binge on Party Foods
Stick to healthy nutrition to lose weight and do not get lured by friends, family and the foods at a party. Avoid fatty foods and sweet drinks at parties.
Keep Healthy Foods Stacked in the Kitchen
Avoid piling up junk foods in your kitchen or refrigerators. For example, cakes, pastries, sweets, snacks are some foods that people usually cannot get rid off. You would need to however, if you want to burn fat fast. Instead, keep a ready supply of fresh fruits, salads, curd, skimmed milk, etc.
Find Company in your Family
Ideally a marriage shouldn’t fail just because you are fat. However, losing weight could make you and your family a lot happier. Also, you can find company in your kids and spouse to lead a much healthier life with activity, games, exercise, healthy diet, etc. Think about it, a fit mind and body also helps you to perform your duties and responsibilities better.
By making small changes in our daily life we can make a lot of healthy difference in our lives.