The weight of an individual is mostly determined by the balance maintained in the calories i.e. how many calories have been consumed v/s how many calories have been burned. Burning calories is essential to lose weight and this can be achieved by increasing ones activity level gradually everyday. A pound of fat generally contains about 3500 calories, hence in order to lose one pound in a week, the individual will need to burn 3500 more calories than what they consume. This can be achieved by a reduction in the amount of food consumed or an increase in the level of physical activity or both. Burning calories jogging or burning calories walking briskly is a healthy and effective way of burning calories.
This is because at high speeds of walking there are more muscle groups being used with the race walking stride and the arm motion. These extra muscles tend to burn more calories literally with every step. Jogging or burning calories running tends to burn even more calories according to the burning calories chart on account of the up and down motion of lifting ones weight of the ground along with the forward motion of the body . Burning calories is possible by building muscle mass; this is because with every extra pound of muscle that is added to the body, the body will use almost 50 extra calories per day. Researchers have also observed that individuals who undergo regular weight training tend to have a higher basal metabolic rate because the muscle tends to be metabolically active and will therefore burn more calories. Another way of burning calories is to make sure that one is moving more than earlier because an average person will typically burn 30% more calories simply by partaking in various daily activities as compared to a relatively sedentary person. Increase in movement can be achieved by activities such as drumming of the fingers, swinging ones feet, changing ones position, and pacing up and down whenever possible. One can also burn calories by increasing the intake of spicy food as this can raise the metabolic rate of the individual by almost 50%. It has also been observed that drinks that contain caffeine and also green tea are good to stimulate the metabolism and burn calories in turn. Along with the actual number of calories burned while exercising, sustained high intensity exercises are known to make the individual burn more calories even a few hours after the exercises. Burning calories swimming or by step aerobics besides jogging and brisk walking is also another option as these are heart rate raising exercises that aid calorie burning. Similarly calories burning can also be achieved by eating smaller meals more frequently throughput the day as this will ensure that the metabolism mechanism is working efficiently and smoothly and that the individual doesn’t feel hungry and overeat.
Those who are dieting to burn calories and reduce fat should increase the intake of proteins so that there is no muscle loss. Proteins require a highly complex chemical breakdown by the body so that it is properly digested and utilized by the body as fuel and this in turn burns more calories. While undertaking strenuous exercises to burn calories, individuals should also ensure that they drink plenty of water and other fluids so as to avoid getting dehydrated. Burning of calories should be undertaken after referring to a calorie chart which will specify the ideal calorie intake for the person taking into consideration their age, weight, height, gender and activity level. While burning calories, individuals should ensure that the vitamin, minerals and nutrient levels of the body are met by consuming foods such as vegetables and whole grains.