Every day, a person receives energy from food, and then spends calories in normal activities.. Walking in the park, cleaning the house or just watching your favorite show on the couch - everything entails the expenditure of a certain amount of calories. Meanwhile, the issue of burning calories is one of the fundamental in the process of losing weight.. How to burn calories for effective results?

How many calories to burn The rule of thumb when losing weight is to burn more calories than you eat.. But how many calories do you need to burn to lose weight According to studies, in order to lose 1 kilogram, you need to burn 7,700 kcal. Nutritionists recommend dropping no more than 2-4 kilograms per month so that losing weight does not have negative consequences for the body.

Thus, it turns out that you should lose weight by about 500 grams per week or spend 3850 kcal per week.. To find out how many calories you can burn, this figure should be divided by seven.. As a result, it turns out that a 550 calorie deficit will help reduce body weight by two kilograms per month.. If you need to lose four kilograms per month, then you will have to spend 1100 kcal per day..

The average daily calorie intake for women is 2000 kcal, so in order to lose 4 kilograms, you will have to reduce the amount of calories from food by about 2 times. However, experts advise against doing this.. According to nutritionists, dietary regulation should take place without drastic measures so as not to harm the body.. In addition, when deciding how much calories can be burned, individual characteristics must be taken into account.. Fat people need to lose weight more intensely than those who just want to adjust their weight a little..

Knowing how to burn calories, you should also take care that the pounds lost in the process of losing weight do not come back.. However, this can be done only by completely changing your lifestyle.. It is better to move towards the goal more slowly, consolidating the results obtained. You need to balance your diet, reduce the amount of calories consumed, and increase physical activity.

How many calories are burned As already mentioned, doing daily activities, a person spends energy. Any process in the body requires certain energy costs. It is useful to know how many calories are burned in order to thereby get rid of those extra pounds.. For example, laughter helps to get rid of 50 kcal, singing helps to burn 20 kcal, washing windows for an hour burns 100 kcal, washing floors - 95 kcal, ironing - 160 kcal.

However, do not hope that you can lose weight by doing only normal activities.. The best answer to the question of how to burn calories is to do active sports.. The most energy-intensive sports:.

Swimming. One of the most useful sports, practically has no contraindications. Swimming increases endurance, trains the muscles of the abdomen, arms, shoulder girdle, improves posture. An hour of swimming spends up to 500-600 calories;

Run. Jogging, especially in the fresh air, is extremely beneficial for the body. The number of calories burned while running leaves 300 kcal per hour;

A ride on the bicycle. The number of calories burned during cycling is 600 kcal;

Skiing. In winter, you can lose calories while skiing.. Cross-country skiing is a hardening and aerobic sport. When descending the mountain, 330 kcal per hour is spent, and when fast skiing on a flat track, up to 800 kcal.

Climbing stairs is also effective in solving the problem of how to burn calories.. Even five minutes of walking up the stairs will effectively train your muscles.. Walking stairs has been shown to consume more energy than jogging. Climbing the stairs upwards, you can spend 600-800 kcal per hour, the descent burns much less - 200 kcal.

In addition to exercise, there are also foods that can help solve the problem of how to burn calories..

Calorie burners: You don't have to torment your body with different diets.. To normalize your metabolism, you can eat natural foods that help speed up the burning of calories.. Calorie Burners:.

Nuts, sesame seeds and bran. These foods are high in magnesium, which is a natural fat burner.. Magnesium is used in the body at any stage of protein synthesis;

Apple vinegar. Improves the breakdown of fats and carbohydrates, speeds up metabolism, reduces appetite. It is enough to add a tablespoon of vinegar and a teaspoon of honey to a glass of boiled water, and then drink the resulting drink before eating.;

Citrus. These foods contain a lot of vitamin C and can also help you lose weight.. In particular, lemon normalizes metabolic processes in the body, and oranges contain pectins that stimulate digestion.. A dash of grapefruit after a meal will help you get rid of half of your calories.. These foods help you burn calories like no other.;

Sprouts of grain crops. Only 100 grams of sprouts can relieve a person from hunger for a long time.. In addition, they are rich in B vitamins, prevent the deposition of fat and fluid retention in the body..

Coffee and green tea. These drinks contain caffeine, which speeds up the burning of calories.. A cup of coffee in the morning speeds up metabolism, and green tea is involved in the release of fatty acids from adipose tissue;

Spices and herbs. Accelerate metabolism, digestion of food, promote the elimination of toxins from the body;

Ginger root reduces appetite, improves blood circulation, speeds up metabolism;

Cinnamon. Helps lower blood sugar levels, thereby reducing fat storage.

It is enough to consume half a teaspoon of cinnamon per day;

Raspberries. Contains enzymes that help break down fats. Just half a cup of raspberries will help digest food..

This is not a complete list of calorie burners.. When adding them to food, one should not forget that the most effective results can be achieved only by combining a balanced diet with physical activity.. Only an integrated approach guarantees a lasting result in deciding how to burn calories.

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