To burn calories!

Our weight is a balance between calories consumed and calories burned.

More calories are consumed without the burn, the more one earns pounds.

To lose weight, simply create a deficit of calories to burn more than you consume. To do this you must calculate the inputs (number of calories you eat in a day) and calories out (calories you burn in a day).


HOW MANY CALORIES PER DAY DO YOU NEED?

Here is an estimate of required calories per day depending on age, sex and activity level. This number may vary slightly depending on the size, weight and metabolism.

Women

18-30 sedentary and active: 2000 calories
18-30 very active: 2200 calories
Sedentary 31-50 years: 1800 calories
31-50 years active: 2000 calories
31-50 years very active: 2200 calories
51 +: 1600 calories
51 + years active and very active 1800 and 2000 calories

Men

18-30 years: 2500 calories
18-30 years active: 2700 calories
18-30 very active: 3000 calories
Sedentary 31-50 years: 2300 calories
31-50 years active: 2600 calories
31-50 years very active: 2900 calories
51 +: 2200 calories
51 + years active and very active 2400 and 2600 calories


HOW TO BURN THE CALORIES?

Each day, our bodies burn calories. We burn the calories in various ways:

1) The maintenance metabolism (basic needs).
Even at rest, we burn calories to perform the vital functions of our body. This represents our largest daily energy expenditure. About 70%

2) The transformation of food
Digest, absorb, transport and store food also requires calories. Approximately 10% of the energy we spend.

3) Physical activity

In fact, sport can expend energy and thus burning calories. To lose weight, sport is a great way and it is the variable that we have the most control.

These costs are different depending on the individual, age, weight and size. However, energy expenditure caused by physical activity are the best way to burn calories and lose weight.


HOW TO BURN MORE CALORIES OR HOW TO BOOST ITS METABOLISM?

Here are 3 tips:

1 - Eat more often, smaller meals eaten more regularly will keep your metabolism high and help you burn more calories.

2 - Eat more protein: The perfect menu to burn calories in a large proportion of protein. Indeed, many proteins require energy to be processed, assimilated and used. We call this the thermal effect of food or when food we are burning calories just in the eating.

3 - Move more everyday.

Not necessarily talking about sport or training can burn calories simply by becoming more active in our daily activities. The more you move, the less likely you are to keep the fat.

Take daily walks, climbing stairs instead of elevators, vacuuming, doing gardening, running errands on foot, etc..


HOW MANY CALORIES SHOULD BURN FOR YOU TO LOSE WEIGHT?

It must burn 3,500 calories to lose to reach 1 pound. Over 7 000 calories to lose 1 pound.

It is now recognized that a healthy weight loss and sustainable should not make us lose more than a pound a week. It is easily accessible by removing 500 calories to your diet every day, thereby achieving an energy deficit of 3500 calories at the end of the week. Alternatively, eat 300 calories less per day and burn the rest by practicing daily physical activity makes us burn 200 calories for example ..

Women wishing to lose weight, however, must ensure that it takes 1200 to 1500 calories per day, and men from 1500 to 1800 (depending on age and activity level).

Calories

500 calories daily, is:
30 chips (324 calories) + 1 can of soda (119 calories) 2 + c. Tea butter (72 calories) = 515 calories

300 calories daily, is:
1 beer (145 calories) + 2 chip cookies chocolate (172 calories) = 317 calories

How to spend 200 calories per day through exercise?

25 minutes of brisk walking
20 minutes of skiing
50 minutes of cycling (9 Km / h)
(These data are for a person weighing 60 kg.)