How to burn fat effectively is one of the most important things to think about when you start to make lifestyle changes to lose weight. But while it may seem straightforward – move more, eat less, there’s actually a lot more to it than that. Studies have shown that there are many factors that contribute to fat loss, from the types of food we eat to the way we exercise. Kirsten Whitehouse, a personal trainer and nutrition advisor, explains: “Your weight will fluctuate massively depending on many factors, such as the salt or carbohydrate content of your last few meals, whether you have got enough sleep or drunk enough water and where you are at in your menstrual cycle. However, fat loss aims for lasting change in your body’s make up. Simply said, fat loss is an equation whereby you use more calories than you consume: thus achieving a calorie deficit.” A calorie deficit – consuming less than you burn – is one of the simplest things to try when you’re thinking about how to burn fat.
Kirsten Whitehouse, who runs The Wolf Approach boot camp, says: “The healthiest amount of fat loss to aim for is around 1lb per week. A pound of fat contains 3,500 calories, meaning you have to find a way to lose an extra 500 calories per day on average. You can do this by dropping your caloric intake by 500 per day, so fewer calories through food, or by increasing your caloric expenditure by 500 per day, so doing more exercise. Alternatively, you can do a combination of both, which is the most realistic, healthy and sustainable.”
The NHS states that the average number of calories needed by women is 2000 per day and 2500 for men. To be in a deficit you’ll need to eat for fewer calories than you. Work out your normal daily calorie expenditure with a calorie calculator – or, track your calorie intake via various fitness apps or a Fitbit. Weight loss studies found that reduced-calorie diets result in clinically meaningful weight loss that will be easier to maintain. And, as Kirsten states: “Staying in a healthy deficit will lead to sustainable fat loss.” As well as decreasing the number of calories you eat, you should be aiming to increase the number of calories you burn every day.
Cardiovascular exercises, such as walking, running, climbing stairs, swimming and cycling will all burn calories fast and help you towards the 250 to 500 calories per day that you need to burn. Kirsten says: “If you are new to cardiovascular training, start by going for regular walks and increasing the distance. A step tracker or even an app on your phone will help you keep track of your steps. Try to walk a little more each day or increase your pace.”
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