Each person trying to lose weight has essentially the same problem as every other person trying to lose weight. The problem is that losing fat is hard. And there the similarities between people end because each person is unique. What for one person is a good calorie burner may be totally unacceptable, or worse, ineffective for someone else. So choices need to be made about what works for you; what do you like, what can you do, and what changes are you willing to commit to?
Following are some facts to help you select a calorie burner that works for you.
The first thing to know is that there is no “magic bullet” calorie burner. What you choose to do for losing fat will ultimately come down to selecting several things. The only thing cast in stone is the golden rule of losing fat which is “calories in must be less than calories out.” In its commonly accepted form, the rule has three huge variables. They are:
1. How many calories do you eat?
2. How fast does your metabolism burn the calories you eat?
3. How much activity do you do?
You are in total control of number 1 and number 3. And to a large extent you can influence number 2 by eating foods and doing activities that change your metabolic rate.
Another thing to know right up front is how many calories does your body need each day just to stay alive.
According to the Mayo Clinic, a 40 year old man with an inactive lifestyle, with a height of 6 feet, and a weight of 200 pounds needs 2350 calories per day to maintain body weight and stay alive.
A 40 year old woman with an inactive lifestyle, with a height of 5 ft. 5 inches, and a weight of 150 pounds needs 1700 calories per day to maintain body weight and stay alive.
These are baseline numbers. If you are younger or older, weigh more or less, are taller or shorter, are active to a greater degree than represented in the formula, your calorie per day requirements will be different.
Here are some more numbers to put things into perspective. It’s recommended that to safely lose weight your goal should be to lose 1 to 2 pounds per week. To lose 1 pound you need to have a diet and activity change of 3500 calories in a week. So if you decrease your calorie input by 250 calories each day and increase your calorie output by 250 calories each day, that 500 calorie per day change will result in 1 pound of lost weight in 1 week.
Decreasing your calorie input is a matter of your choosing healthier foods to eat and not eating as much as you may be inclined to. Yes it’s easier said (written) than done. But consider for example that the icon of anti-health, the “Big Mac with fries,” will set you back 1040 calories. Substitute that with a fruit salad with low fat cottage cheese a couple times each week. That’s a huge calorie shift. For reducing your calorie input, look for substitutions you can make that will create weekly total calorie input shifts to the downside.
You can easily create a similar shift in your calorie output. Here are some ideas for you to consider when looking for a calorie burner.
First, diet ideas, then exercise ideas:
WATER is a great calorie burner.
This seems counterintuitive, but it is a fact. Drink lots of water, because it hydrates the kidneys and allows the liver to more readily burn fat for energy. Your metabolism increases and you burn calories faster.
CALCIUM is another great calorie burner.
Scientists are not exactly sure how this works, but studies have proven that calcium actually burns fat. There are caveats about using calcium however.
Get your calcium from natural sources such as low fat/no fat dairy products or high calcium vegetables; and make certain your diet has adequate provision of vitamins and minerals. The body needs a fairly robust and balanced mixture of nutrients to properly utilize calcium.
GREEN TEA is a well known calorie burner.
Why green tea works better than black tea at burning calories is not completely understood. But studies have shown that green tea does in fact function as a calorie burner and black tea does not. Black tea with its anti-oxidants is good. But with green tea, you get the anti-oxidants plus the action of a calorie burner.
Now, exercise ideas:
Following is a list of activities and the number of calories each activity will burn when performed for 30 minutes. The number on the left is for a 150 pound person; the right hand number is for a 200 pound person. – -
- sitting quietly – - 34 45
- stretching – hatha yoga - - 85 118 -
- weight training (normal) - - 102 136
- walking 3.5 mph (brisk pace) - – 129 172
- yard work (regular) – - 136 181
- cycling (5.5 mph) - - 136 181
- basketball (shooting baskets) - - 153 204
- dancing fast – - 187 249
- aerobic dance (moderate) - - 221 295
- running (at a jogging pace) - - 238 318
- swimming (casual) - - 238 318
- tennis (singles) - - 272 363
- stair/ladder climbing - - 272 363-
- - jump rope (slow) - - 272 363
There are some interesting things to note about these activities and their calories burned numbers. Yoga, while not a great calorie burner is very beneficial as a muscle stretcher and relaxation activity.
Weight training likewise is not a great calorie burner. But its effects are beneficial over the long term. It tones the muscles and helps build new muscles. Muscle burns calories faster than other tissues so weight training will eventually pay off in burning more calories.
Swimming deserves special note. Swimming is not only a great calorie burner, but when done with proper form it exercises practically every muscle in your body.
And jump rope is interesting too. You don’t need a pool, gym, court, or track to do it. You can do it anywhere, either indoors or outside. And all it takes is a simple inexpensive piece of equipment to get you started.
So there you have it. This is certainly not an exhaustive list either from a diet or activity perspective. But by selecting a calorie burner or two from from the diet list and from the activity list, you’ll be losing fat before you know it. Just start slowly and work the changes into your lifestyle gradually.
To add enomously to what’s written here – -
In a study posted by Healthday News in U.S. News and World Report, hula-hoop usage may help reduce excess weight and promote cardiovascular health. “Hooping” for 30 minutes reportedly is as good a calorie burner as walking for 30 minutes at a pace of 4 to 4.5 miles per hour.
The study, originally from a news release from the American College of Sports Medicine (ACSM), claimed that “hooping” for 30 minutes to a video-led “hooping” class burned 210 calories.
From a scientific standpoint, we’re somewhat leery of the study because it only evaluated 16 women aged 16 to 59 and does not document any accounting for body weight in calculating the calories used. However, judging from the following Youtube video it does seem to be a good calorie burner – - it’s fun, low impact, inexpensive to get into, and practical. Do it almost anywhere at anytime, with or without music, alone or in a group – - all you need is a hoop and there’s a huge variety to choose from. Plain or fancy, colorful or bland, weighted or standard.
You can read the article in U.S. News And World Report here.
And very importantly, remember that before starting on any diet or exercise program, be sure to check with your physician first to get their concurrence and advice about your plans and goals.