You need to burn 3,500 calories to shed a pound of fat. If you lead a sedentary lifestyle, burning 3,000 calories per day would be a great start to your fitness journey. Additionally, you need to burn more calories than you eat to lose weight. The best you can do is figure out how many calories you need each day and eat less than that. It is a simple concept, but it takes some planning and effort. There are many ways you can expend 3,000 calories per day. The right diet and exercise plan can take you towards the best shape of your life. Continue reading to know more.
Weight Loss Goals
Understanding the path of your weight loss goal is the first step towards losing those extra pounds. There may be many around us who would be overweight, and each person has their set parameters to burn the calories. According to the survey conducted by NHANES in 2017-18 on the US population, about 1 in 11 adults are said to have severe obesity (1). Nearly 1 in 3 adults are overweight. And more than 2 in 5 adults have obesity. It also reported that the % of overweight, obese, and severely obese children in the US are 16.1%, 19.3 %, and 6.1%, respectively. A heavier person, for example, would burn more calories per day than a thin person. Similarly, an athlete would burn more in a day than an average person spends in a routine physical activity. Hence, a realistic weight loss goal is must to motivate one to shed the extra pounds.
How To Burn 3000 Calories A Day:
To burn 3000 calories a day, you need to alter and eat much lesser than your current diet patterns. This would require dedicated meal planning and portion control in your diet. This means that you must adjust the corresponding amount of calories in the diet before you can achieve the goal. A healthy adult requires 2000 calories for basic functions of the body. Anything you eat above this is used for walking, talking, working, and other regular activities. Interestingly, 3500 calories equals about 1 pound of fat. So, in order to lose one pound of fat, you must burn 3500 calories more than you consume. Alternatively, if a person consumes 3500 calories and has no physical activity, it will contribute excess fat equal to one pound. To begin with weight loss, the focus should be on reduced calorie intake and the intensity and duration of the workout plan – it should burn about 1000 calories. This will create a calorie deficit that will immediately start burning the fat. It should take a week to burn a pound of fat in this manner. Also, beginners tend to burn fat faster compared to the regulars.
A Pound A Day
A week is considered a good timeline for a healthy journey toward stable weight loss. Nonetheless, if losing an entire pound in a single day is important, for some reason, high-intensity interval training is ideal. But if you would rather engage in more interesting physical activities, here are some intense activities that help burn calories. Other similar intense activities that help burn calories include cycling, rock climbing, dancing, Pilates, weight lifting and yoga. Any of these would need a dedicated 4 to 8 hours to effectively burn away 3000 calories.
Zero Calorie Foods
Eating healthy is a crucial part of a weight loss goal, be it something as quick as ‘a pound a day’ goal. You should ensure your body obtains the necessary nutrition despite the drop in calories. Eat vegetables and whole grains that are high in fiber but low in calories. Have zero-calorie foods like apples. These foods barely have 50 calories that the body burns to digest them, hence the name. They also provide nutrition and energy as calorie reduction eventually results in a crash. You can also have refreshing beverages like green tea to boost metabolism.
Eat Breakfast
The first meal of the day should always be breakfast. This is the time where you can eat healthy foods that are high in protein and low in carbohydrates. You should consume at least 200 grams of protein and 30-40 grams of carbs per meal. If you skip breakfast, you may find yourself hungry later in the day.
Drink Water
Drink plenty of water throughout the day. Have at least 8 glasses of water each day. When you drink enough water, your body will have no need to go searching for food. Your body will begin to function properly and efficiently.
Maintain A Calorie Log
Everyone has different energy needs. So, even if you know how to burn 3000 calories a day, you need to make a diet plan along with a burn target. All this should be recorded in a diary so that the plan is adhered to. The log will also help you with maintaining consistency towards your goals. Include lean meat with high protein intake in your diet. To complement this, choose an activity that burns the desired amount of calories. Also, use the log to keep track of your daily hydration, sleep, and stress management through mindfulness activities. All these factors work together to ensure an overall healthy lifestyle.
Do Cardio Exercises
Cardio exercises help burn calories and keep your heart healthy. They also increase your energy levels and make you feel better about yourself. You can either hit the gym or engage in outdoor activities like jogging, cycling, power walking, and sports like soccer, basketball, or tennis, as they are considered the most effective exercises to burn calories. Pair your cardio with strength training for maximum results. Exercise is not only good for your physical health, but it also helps improve your mental outlook. A blogger emphasizes the correlation between weight and calorie burning, expressing enthusiasm for potential weight loss through a daily 10-kilometer walk. The author shares a personal commitment to resisting junk food and maintaining focus on their health journey, prompting readers to reflect on their own motivational factors for a healthy lifestyle. The blogger specifically mentions, “We’ve decided to aim for 10km per day instead because it’s really quite achievable for us, but by walking this much I am burning over 4000 calories in a single day. I can eat well all day and still keep my calorie intake below 2000, so hopefully the weight should fall off as long as I keep the food I’m putting in healthy (i).” While the aforementioned strategies may help burn 3,000 calories a day, how can you tell you actually burnt those many calories? The following section has the answer.
How To Calculate Calories Burned?
For example, if you weigh 65 kilograms and do a 30-minute trampoline (with a MET value of 7.5), the calculation would be: Energy expenditure = 7.5 x 3.5 x 65 kg/200 = approximately 9.18 calories per minute. Hence, you will burn 9.18 x 30 = 275.4 calories in 30 minutes. Apart from counting your calories, it’s important to take a close look at what you eat and how much you move around. Are you eating too many unhealthy foods? Are you spending too much time sitting down? Once you know the areas you need to work on, you can change your lifestyle to reach your weight loss goals. How many steps burn 3000 calories? There are a few simple pointers that you should keep in mind to make this process easier. Check out the infographic below to know some tips on how to burn 3000 calories a day.Illustration: StyleCraze Design Team A person burns approximately 100 calories every 2,000 steps. You will need to go on 6 walks of about 10,000 steps each to burn 3000 calories. How many calories does a typical person burn in one day? On average, an adult female burns 1,600 to 2,400 calories per day, and an adult male burns 2,000 to 3,000 calories per day. What is the best time of day to exercise to burn 3000 calories? Early morning is a great time to exercise to burn 3000 calories as both your body and mind are fresh and energized.
Illustration: The Ultimate Weight Loss Plan - Burn 3000 calories a day
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