How to Burn Fat Effectively

Updated on 27. Dec. 2018
Effectively Burn Fat - How it Works!
Effectively Burn Fat - How it Works!

Effectively Burn Fat: How It Works Sometimes fat deposits grow faster around our bodies than we would like. Fasting alone cannot get rid of them. There is only one way to get rid of the excess energy, move more. EAT SMARTER will show you how to do this effectively.

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Our body can be compared to an engine. In order for it to run it needs energy. Our body gets this energy from the food we eat every day. Over time, this food adds us. It is estimated that all together we eat around 30,000 kg/ 66,134 lbs. in our life. Our body converts the food we eat into energy so that our hearts can beat, our legs can move and our brains can work. 

Our body has a habit. The energy that it does not consume, it stores. This manifests itself in our body. The excess energy is converted to fat that is stored in our fat tissues. It is not easy to get rid of this fat again, is it? In theory, at least, it sounds simple. When the body consumes more energy than it takes in from food, it goes to the fat reserves. Unfortunately, if we simply eat less, we will not have the desired effect. The most effective method of getting rid of the excess fat is to move more.

Use More Energy Than You Consume.

In order to lose one pound of body fat, you have to burn approximately 3,500 calories without consuming them again. Fortunately this goal is not as unrealistic as it sounds because even without physical activity a person will burn thousands of calories a day. A man weighing 75 kg/ 165 lbs. automatically burns around 3,000 calories a day without doing much physical activity. A women weighing around 65 kg/ 143 lbs. will burn around 2,400 calories. (Unfortunately these numbers cannot be taken as absolute truths because they vary slightly from person to person. They can be a good guideline, however). If you want to lose a pound of fat within 14 days, you would need to create a deficit of 250 calories per day.

Fasting Alone Does Not Help

Anyone who tried to reach this deficit simply through strict dieting will be sadly disappointed. When you do nothing but diet the body, unfortunately, does not attack the fat cells, but instead goes after muscle cells. When we eat normally again after 14 days, we will quickly gain the pounds back.

It Is Better To Run

The better alternatives to diets are sports and exercise. Our 75 kg /165 lb. man from the earlier example burns about 300 calories when jogging for 30 minutes. He doesn’t even need to be going fast to do this. And this time the body attacks the fat cells.  Now he already got his daily energy consumption to 3,300 calories. Someone who manages to walk an hour a day for 6 days can create a deficit of an additional 3,600 calories. This way the excess pounds will melt away. Sure, all beginnings are hard. Especially people who are just starting out with jogging shouldn’t immediately do 60 minutes a day. In the beginning we recommend slow endurance runs. This way runners can get used to the new strain. The first run should be between 20 and 40 minutes. Walking breaks are also definitely allowed. It is important that the body slowly gets used to the exercise.

The Stronger The Impact, The More Energy The Body Needs

If you already have more experience in running you should pick up the pace. In order to burn fat, you don’t necessarily need to run 30 minutes. The body burns body fat even in the first minutes. Ultimately, it is all about the amount of calories burned. The more intense your workout session was, the more effectively the body burns calories.

The 75 kg/165 lb. man from the earlier example would burn about 300 calories on an 8 kmh/ 5mph run. If he picks up the pace a little bit and goes 12 kmh/ 7.5 mph he would burn 469 calories. If he goes even faster at 16 kmh/ 10 mph he would burn 675 calories. Beginners should not try to run at these extreme speeds; however, a brisk 20 minute run every week could have a very positive effect on the weeks calorie balance. The pace should be chosen so that it almost leaves the runner out of breath.

For Experienced Runners: Change The Pace

A particularly effective method is interval training. These are short, intense runs followed by a recovery time. However, these runs are recommended only for experienced runners. They begin with a 5-minute warm up. Thereafter the pace goes up to 85 to 95 percent of the maximum load. Afterwards, there is a 5 to 6 minute rest period of slow jogging and then followed by the next interval. Overall you should do about eight to ten intervals.

The special thing about this method is due to the intense nature of this workout, there is an after burn effect. The body continues to burn calories at an accelerated rate even after you stop working out. Even when you stop, the calories burned still come from the your bodies fat reserves. During this period, which can last up to 90 minutes, the body will burn an extra 200 calories per hour.

Do Not Forget Strength Training

For a long time, strength training was neglected. But it has now been found that those who do strength training regularly actually burn calories at a higher rate. Your body burns about 115 calories during half an hour of strength training. However, the more muscle your body has, the more energy it consumes. This means that even when you are doing nothing, you are still burning lots of calories. This is because muscles need, similarly to the heart, kidney or lung, energy even when you are resting.

Of course, in addition to exercising, you also need a sensible diet in order to loose weight. Try to develop awareness for what you are eating. You know yourself and the foods that you like to reach for without thinking. Try simply cutting back on foods like ice cream, pizzas and chocolate. Even a small change can have a positive impact on your body.

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