1. Is it realistic to burn 3500 calories?
You have to burn 3500 calories to lose a pound of fat. To do this, you need to reduce 500 to 700 calories a day to lose weight, and do the right exercise to burn calories. However, for most people, it is unrealistic to do an exercise that burns 3500 calories a day. As pointed out by Mayo Clinic, losing 1 to 1.5 pounds per week is a safe and realistic goal.
The American Sports Association (ACE) recommends burning at least 250 calories a day through exercise to lose weight. The number of calories you burn during exercise depends on the specific activity, as well as the intensity, frequency and length of exercise.
According to the Mayo Clinic, your body has been burning calories. Even at rest, you burn calories through activities such as breathing, heartbeat and cell repair. This is called basal metabolic rate.
You can't control how many calories you burn at rest, but you can increase this number through regular aerobic exercise and strength training. Lifestyle activities, such as climbing stairs every day instead of taking the elevator or walking the dog, also help to burn calories.
2. How does diet affect weight loss?
According to the Mayo Clinic, diet actually has a greater impact on weight loss than exercise, but both are important. Exercise is more effective in maintaining weight and preventing weight rebound.
Besides, when you are trying to lose weight, it is an ideal combination to eat less calories and burn more calories through exercise.
According to the United States Department of Agriculture (USDA), a sedentary 45-year-old woman should consume about 65,438+0,800 calories a day to maintain her weight. By generating insufficient energy, you can burn 3500 calories a day and lose a pound a day. To do this, you must eat less, exercise more or do high-intensity exercise.
However, losing weight depends on both diet and exercise, not just exercise that consumes 3500 calories. In addition, it is suggested to reduce 500 to 700 calories a day to achieve a safe weight loss rate.
3. The best exercise to burn calories
The American Sports Association points out that HIIT is one of the best ways to burn calories to the maximum in a short time. HIIT is characterized by a short period of intense exercise, followed by a short rest.