Calories are a unit of energy. The number of calories you burn daily depends on your age, weight, height, and activity level. To lose weight, you need to create a calorie deficit by eating fewer calories than you burn. Many people mistake thinking they can burn more calories by exercising more. However, exercise only accounts for a small portion of the total number of calories you burn in a day. Most of the calories you burn come from your basal metabolic rate, the energy your body needs just to keep itself alive. Here are five things to know about burning more calories:
- Train Hard
Burning calories doesn’t revolve around the number of minutes you work out. Instead, it’s about how much energy your body consumes through normal daily activities. People who exercise burn more calories because of their increased heart rate and breathing capacity. As a result, they have to work harder and breathe more often, generating more heat in that process. When you train harder and breathe faster, your body’s metabolic rate increases to burning more calories. You don’t have to be a professional athlete to burn more calories. You need to find an activity that increases your heart rate and makes you sweat. If you’re unsure where to start, try a HIIT (High-Intensity Interval Training) workout. It’s a great way to burn calories in a short amount of time.
- Train Slow and Long
While it’s true that you’ll burn more calories if you train hard, that doesn’t mean you should do it all the time. If you only focus on intensity, you’re likely to burn out quickly–and you won’t be able to sustain your calorie-burning efforts over the long run. Instead, mix things up by adding some slow-and-long workouts to your routine. These workouts help build endurance, which is key to sustaining a higher activity level–and burning more calories–over time. Endurance training also has the added benefit of helping you burn more fat, since your body will tap into its fat stores for energy during long workouts. So, to maximize your calorie-burning potential, include some slow-and-long workouts in your training plan.
- Be Active All Day Long
You don’t have to go to the gym to burn more calories. You can increase your calorie burn by being active all day long. For example, take a brisk walk during your lunch break or go for a hike on the weekends. Instead of sitting in front of the TV after dinner, take a walk around the block. Every little bit counts when it comes to burning more calories. So, make an effort to move more throughout the day, and you’ll see your calorie burn increase. Several small lifestyle changes can make a big difference in the calories you burn daily.
- Build Muscles
Building muscle is another excellent way to increase your calorie burn. That’s because muscle tissue is more metabolically active than fat tissue. It takes more energy–and calories–to maintain muscle mass than it does to maintain fat mass. Start strength training if you want to boost your metabolism and burn more calories. Strength training not only helps you build muscle, but it also helps you burn more calories–even when you’re at rest. The more muscle mass you have, your resting metabolic rate will be higher.
- Relieve Stress and Sleep Well
Stress and lack of sleep can both lead to weight gain. When stressed, your body releases the hormone cortisol, which tells your body to store fat. When you don’t get enough sleep, your body doesn’t have a chance to repair itself properly–which can lead to increased inflammation and weight gain. To avoid these problems, manage your stress levels and get plenty of rest. These things will help you keep your weight in check and burn more calories.
These are just a few things to keep in mind if you want to burn more calories. By following these tips, you can ensure you’re doing everything possible to maximize your calorie-burning potential. Remember, it’s not just about working out hard, but about being active all day long and making smart choices regarding your diet and lifestyle. If you can do that, you’ll be well on your way to burning more calories and reaching your weight-loss goals.