A variety of factors influence weight-loss success. However, at its core, weight loss is a simple function of caloric intake versus calories burned. To shed pounds, you need to burn more calories than you consume. Some exercises are better at burning calories than others, and certain lifestyle choices can boost your metabolism for even faster calorie burning. With exercise and a proper diet, you can burn off a significant amount of your caloric intake.
Step 1
Perform cardiovascular exercise for fast calorie burning. The most efficient cardiovascular exercise is running, which burns about 1,229 calories per hour in a 200-pound adult, according to the Mayo Clinic. Rollerblading burns 1,138 calories per hour for a 200-pound adult, stair-steppers burn 819 calories and tae kwon do burns 910. Many people need about 60 minutes of daily exercise to promote weight loss, but more exercise burns calories even faster.
Step 2
Strength-train for about two hours each week. Regular strength training, like weightlifting, increases the effectiveness of calorie-burning cardiovascular activities.
Step 3
Eat five or six smaller meals each day for increased metabolism. With a higher metabolic rate, you naturally burn more calories each day compared to people who eat three larger meals.
Step 4
Sleep for eight hours each night. When you are well rested, your body burns calories more efficiently.
Tips and Warnings
- You burn off some of your caloric intake each day even without exercise. The average male burns 2,300 calories with daily body functions, work and home activities. The average woman burns 1,700 calories each day.
References
- "Lifetime Physical Fitness and Wellness"; Wener W. K. Hoeger, et al.; 2008
- Mayo Clinic: Exercise for Weight Loss: Calories Burned in 1 Hour
- "American Dietetic Association Complete Food and Nutrition Guide"; Roberta Larson Duyff, et al.; 2006
- "Change Your Habits, Change Your Life: A Proven Plan for Healthy Living"; Danna Demetre; 2009
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