The rate at which the body melts up the calories is called as the metabolic rate. A body that intakes 2500 calories a day, and burns 2500 calories a day will stay at the same weight. A body having 2500 calories daily but burning only 2000 will gain weight at the rate of about 1lb a week.
This states why that one lucky person across the table from you doesn’t get fat from all the fatty food.
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One can do quite a lot to speed up your metabolism, the trick of burning calories lies in knowing what figures your metabolic rate and what you can do to impact it.
You Burn Calories to Use Energy for Three Main Functions:
Basal Metabolic Rate (BMR)
This is some calories you burn just by being alive like even when you are lying down, doing nothing. BMR is responsible for approximately 60% of the calories burned for an average person.
Burning Calories for Activity
The energy used during movement, from lifting your arm to operate the remote control to cleaning the windows is a type of regular activity. This is responsible for nearly 30% of the calories burned by an average person.
The thermogenic effect described as meal-induced heat production – the calories burned in the process of eating, digesting, absorbing and using food.
How to increase Up Your Rate of Burning Calories
You can affect all these factors and speed up your rate of burning calories using the following tactics:
Boost the amount of muscle in your body. For every extra pound of muscle you put on, your body uses around 50 extra calories a day. Researchers found that regular weight training boosts BMR by about 15%. This is the reason why muscle is metabolically active and burns more calories than other body tissue even when you’re not moving.
Training and doing the weights just three times in a week for around 20 minutes will do the needful to build muscle. Not only will one burn more calories, but one also looks better in whatever they weight.
Although a regular person burns around 30% of calories through daily activity, many sedentary people only use around 15%. One should stay aware of this fact and take every opportunity to move can make quite a reams of difference to some calories you burn.
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The game is to keep the keep moving the message in mind.
Make notes which have word move written on them and put them in places you’ll notice them when you’re sitting still. Then, take every opportunity to move – here are some ideas for burning calories:
- Tap your feet
- Swing your legs
- Drum your fingers
- Stand up and stretch
- Move your head from side to side
- Change your sitting position
- Wriggle and fidget
- Pace up and down
- Avoid using cell phones internally instead go in person
- Use the upstairs loo
- Park in the furthest corner of the car park
- Stand up when you’re on the phone
- Clench and release your muscles
- One can fetch lots of ways for burning more calories if you remember that you’re looking for them! Keep thinking ‘keep moving.’
Things to Keep in Mind While Beginning this Process:
- Your intake of calories
- How many calories our body needs
- What is my BMR
- What kind of activities burn how much amount of calories
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Below are different charts showing the burning of calories by various kinds of activities:
Activity (1-hour duration)
Weight of Person and Calories Burned
- 160 pounds (73 kilograms)
- 200 pounds (91 kilograms)
- 240 pounds (109 kilograms)