How many calories do you have to burn a day to lose weight

First of all, it is important to know the daily calories a person should consume. For this, there is a formula that, although it is quite generic, can indicate an approximate caloric number. It consists of multiplying your current weight in kilograms by 30. For example, if your current weight is 68 kilos and this is multiplied by 30, the result will be 2040 calories that you should consume per day.

Now that we have a rough idea of ​​the caloric intake that we have to eat to maintain our weight, we can have a clearer idea about what we should burn after a day.

Although each person needs to burn a certain number of calories to lose weight, generally, a person of moderately normal weight, that is, who is overweight or is especially a sedentary person, will need burn approximately 3,500 calories to lose one pound of fat in a healthy way. So if, for example, you want to lose 1 kilogram of fat in a week, you will need to burn approximately 600 calories each day.

As we have mentioned before, to lose weight you should eat low-calorie foods, burn them through sports or, combining both options. If you have opted for the second option, then we will explain what they are the best exercises to burn more calories a day:

1. Jogging for an hour, either on the street or on a treadmill, will cause you to lose up to 675 calories.
2. Jumping rope for an hour will eliminate approximately 750 calories.
3. If you squat for 30 minutes, you will burn almost 200 calories.
4. Walking an hour a day at a good pace will also make you lose 200 calories.
5. Do spinning Or riding a bike for 30 minutes will help you lose more than 300 calories a day.
6. Finally, if you run, either on a treadmill or down the street, for an hour, you will be burning almost 1000 calories.

In addition to practicing sports daily, it will also help us to consume foods with a low caloric intake if we want to lose weight more effectively. Next, we give you a list of the foods that you can include in your hypocaloric diet:

• Fruits and vegetables: the most recommended are watermelon, grapefruit, pineapple, artichokes, spinach and celery.
• Meats: the lowest in fat are skinless chicken, turkey, rabbit and some parts of the pork, such as loin.
• White fish: They have healthy fats such as omega 3 and omega 6. Among them we find sole, hake, cod and monkfish.
• Dairy products: You must choose to drink milk and its derivatives such as yogurts, cheeses and 100% skimmed margarines.

We can also include in our diet, negative calorie foods, that is, they have fewer calories than your body will need to assimilate these nutrients. That is, your body will be burning fat by eating foods such as:

• Pumpkin
• Cauliflower
• Fennel
• Asparagus
• Apple
• Garlic
• Spinach
• Lettuce
• Carrot
• Cucumber
• Blueberries
• Cantaloupe

Also exist other ways to burn calories without you noticing. These are some of them:

• If you spend ten minutes of your day laughing, you can lose up to 40 calories.
• Another fun way to burn calories without even realizing it is dancing, so put on your favorite music and move around the house.
• If cleaning your house seems boring, you may change your mind when you know that you can burn almost 120 calories by sweeping for an hour.
• Another of the most effective, and above all pleasant, ways to lose weight is through sex, since with one hour a day you will lose up to 300 calories.
• You can also try changing certain habits that will help you lose weight, either by exercising while watching TV or by taking the elevator down the stairs.

If you want to read more articles similar to How many calories do you have to burn a day to lose weight, we recommend that you enter our Fitness category.