Author: Eva Tushenkina
23 December 2021 15:56
Community: Humor
Tags: funny calories excess weight burn tips tips experienced ways
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It turns out that you don't have to kill yourself in the gym and don't run laps around the area in order to burn extra calories. If you know a few fun facts about what other ways you can get rid of them!
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Surprisingly, a person of average height weighing 68 kg can burn about 2,400 calories per day without doing any exercise.
Secret 1. How to lose weight by lowering the air temperature
The fact is that low temperatures increase the number of brown fat cells. It uses energy to protect the body from hypothermia by warming it up. According to the results of a study by scientists, 100 grams of such fat increases energy consumption by up to 300 calories per day.
A similar process occurs during walks in fresh, cool air. Regular sleep in a room with a low temperature increases the number of healthy fat cells by 40%. A cool environment speeds up metabolism, increases leptin levels and insulin sensitivity.
Even in frosty weather, do not bundle up or wear too thick clothes. Let you feel a little cool. You yourself will notice that you try to walk faster to keep warm. This way your body will burn much more calories.
What does it mean to burn more calories than you consume?
Everyone knows the rule: burn more calories than you consume , you need to understand it literally.
But first you need to understand what calories are (link), as well as how to count calories.
The rule of burning more calories than you consume determines the ratio of “food” or calories obtained from food and “energy” calories, which are expended by the body on vital functions.
First of all, you need to understand that 500 grams of fat consists of approximately 3,500 calories.
Basically, you can create a calorie deficit in three different ways:
1. Eat fewer calories than you burn each day.
Keep in mind that while your body burns calories (consumes energy) throughout the day, it stores the necessary energy (calories) for your body to perform the basic physiological functions that are necessary for life: breathing, digestion, thinking and more.
Physical activity when losing weight (swimming, walking, climbing stairs and even washing dishes) uses up stored calories. However, if the balance between calorie intake and expenditure is disturbed (not moving enough and/or overeating), then the calories begin to be deposited in the body in the form of fat cells (fat).
2. Burn more calories than you consume by increasing physical activity.
If you eat enough calories to support your daily needs, you will create a "calorie deficit" simply by burning excess calories through exercise. This only works if you didn't overeat to begin with.
To lose subcutaneous fat, you must eat fewer calories than you burn. Typically, the advice is to reduce calories by 500 calories/day, which should result in a loss of 0.5 kg of fat per week.
However, in practice everything is of course more complicated. You can’t set yourself up or hope for a quick weight loss of 1-2 kg per week. This is one of the common mistakes to avoid when losing weight.
This is impossible! And what's more, it's dangerous!
For example: You wanted to lose 1 kg. fat per week, which would require creating a 7,000 calorie deficit. Think for yourself, how possible is this? To do this, you will need to reduce your calorie intake by 1000 units. in a day.
This is of course possible if you initially overeated, that is, you eat a huge amount of food. But often this is too steep a reduction in caloric intake.
Another option is to increase your exercise and activity by 1,000 calories per day. This is comparable to running 15 km a day. This will require you not only to be fully motivated to succeed, but also to have patience. It is simply impossible to hope to lose weight even faster.
How many calories are burned during physical activity or exercise.
3. The combination of fewer calories and more physical activity burns more calories.
This is the most effective way to lose excess weight or keep it at a certain size.
It's much easier to create a significant calorie deficit when you combine diet with exercise, because you don't have to deprive yourself of food, just as weirdly as you need to eat to lose weight.
Compare this option with the other examples above.
You'll lose weight at about the same rate, without making significant changes to your diet or exercise routine. Some people don't want to cut calories, while others don't like working out, but it's a combination approach that will ensure weight loss success.
It is also important to note that although this “mathematics” seems relatively simple, our body is much more complex and it is not always possible to see the expected results based only on the described technique.
Too many factors influence the speed of weight loss.
It is important not to deceive yourself and your body, believe in your strength and success will come.
Don’t try to deceive your body, your little tricks may come back in the form of extra pounds and/or in the form of various diseases
https://ves24.ru/article/silovyie-trenirovki-pri-pohudanii
How weight loss occurs and, in fact, calorie consumption during normal walking
It cannot be said that simple walking over long distances, along with other physical exercises or activities, is a great way to both lose weight and simply keep your body in perfect shape. And all because the calorie consumption that occurs during normal walking can be comparable to a tight, intense workout in a standard fitness club.
But you will need to start active and long-term walks only gradually, especially if before this time period a particular person led a sedentary, sedentary lifestyle. To begin with, it will be enough to walk no more than three or four times in one week for approximately ten or maximum fifteen minutes.
Next, it will be gradually necessary to increase the training time to thirty or even forty-five minutes, and the total number of such walks will logically be increased to five or even six times a week. At the same time, of course, you cannot give up or simply postpone race walking until later (tomorrow, Monday, etc.) as soon as regularly conducted exercises can actually help a person lose weight quite quickly and effectively.
It is also very important to understand that in order to effectively lose extra pounds, in order to really successfully lose weight, you need to learn to walk quickly enough, since the calorie consumption while walking at a slow pace can be very small and can be about forty-five calories for every half hour of exercise .
But if, with the same walking, you speed up somewhat, bringing the speed of movement to five or even six kilometers in one hour, then you can already spend about one hundred and fifty calories in the same thirty minutes of exercise. Ultimately, it is necessary to increase the intensity and pace of race walking solely by taking relatively small steps, and not at all by taking large or sweeping steps.
In addition, when racing walking, you definitely need to fully work with your hands, and not just keep your hands on your belt or at your sides. You need to understand that if you actively work with your hands, it will be much easier to walk, but energy costs can only increase significantly.
According to doctors, walking in order to quickly lose weight will be better in the morning, since it is after a long night's sleep that our reserves of glucose in the blood of each body are noticeably depleted. In this case, during active race walking, the real source of energy is forced to serve as fats extracted by the body from our subcutaneous tissue.
In addition, it is morning walks that can launch the most active metabolic processes literally for the entire next day. When engaging in physical exercise of any kind, it is strictly forbidden to allow the body to become severely dehydrated, because otherwise the process of losing weight will become much slower.
This means that before a walk, as well as immediately after such a walk, you need to make it a habit to drink at least one glass of plain, clean water. And of course, proper breathing is incredibly important during such training, because this is another excellent tip on how to be able to burn calories directly during regular race walking.
It is correct to inhale air directly through the nose, but exhale it only through the mouth. If severe shortness of breath develops, you should definitely slightly reduce the pace of walking until full breathing is ideally restored.
Secret 4. Sit on the floor more
Being on the floor in a sitting position, a person's muscles tense more than when sitting on a comfortable sofa. Such effort is necessary to maintain the body in a certain position. How to burn more calories while sitting in a chair? It's better to sit on the floor and do lifts. Just 10-15 repetitions, and you will burn more calories than you consumed at lunch. Even getting up from the floor requires much more effort than getting up from a chair.
The human body is designed to perform a full squat. In a modern environment, a person sits down only halfway, limiting himself to a comfortable armchair or chair. Regularly increasing the time spent on the floor can improve body flexibility, posture and maintain muscle tone.
Advice! Include in your morning exercises exercises that are performed in a sitting position on the floor.
Calorie content of desserts
pixabay.com
On average, the calorie content of cakes is in the range of 250-500 kcal per 100 g. The more ingredients in a dish, the more calorie-rich it turns out. Vanilla ice cream contains about 207 kcal, chocolate ice cream – 216 kcal. If you prefer light desserts, for example, jelly , then its energy value will be only 62 kcal per 100 g.
100 g of tangerines contain 33 kcal. Eat healthy!
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How to burn calories through daily activities
Doing housework, shopping or playing with your child can also burn up calories. How to spend calories at home, in the country and in the store? Here is a list of things that require considerable energy expenditure:
Simple cleaning – 250 kcal/hour;- General cleaning – 300 kcal/hour;
- Shopping in a hypermarket – 250 kcal/hour;
- Playing with a pet – 200 kcal/hour;
- Active walks with a child – 400 kcal/hour;
- Gardening work – 350 kcal/hour;
- Cooking – 80 kcal/hour;
- Driving a car – 50 kcal/hour;
- Ironing – 45 kcal/hour.
How are calories spent during seemingly such simple movements? The fact is that even minor muscle contractions, holding the body in a certain position, and static muscle work significantly increase energy costs. For example, a person in a sitting position spends 30 calories every hour, and if he also knits, then all 100 calories are spent, because due to the movement of the fingers, the arms become tense, and it is harder for the spine to keep the body in a state of balance.
Having figured out how many calories to burn to lose weight and how to do it correctly, it should be said that no titanic work can replace regular daily activity, because only in this way can you create a calorie deficit and get rid of fat deposits.
