How To Burn Fat
| Not A Diet A Lifestyle
Balancing Calories
There has been a lot written about how to burn fat and the various food groups. Whether you're eating carbohydrates, fats, or proteins all of them incorporate calories.
If the focus of your diet is on any one of these alone, you're missing the bigger picture.
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Caloric Balance Equation
When it comes to sustaining a healthy weight depending on your age, size and sex, the simple answer is calories
count! Weight management is all about balancing the number of calories you ingest with the number of calories used
or "burned off" by your body.
 A calorie is defined as a unit of energy supplied by food. One calorie is one calorie irrespective
of where it comes from. Whether you are consuming carbohydrates, fats, sugars, or proteins, all of them
contain a certain amount calories.
Caloric balance can be compared to a scale. To remain in total balance and preserve your body weight, the calories
consumed (from foods) must be balanced by the calories used (in normal body functions, daily activities, and
exercise).
| If you are... |
Your caloric balance status is... |
| Maintaining your weight |
"in balance." You are eating roughly the same number of
calories that your body is using. Your weight will remain stable. |
| Gaining weight |
"in caloric excess." You are eating more calories than
your body is using. You will store these extra calories as fat and you'll gain weight. |
| Losing weight |
"in caloric deficit." You are eating fewer calories than
you are using. Your body is pulling from its fat storage cells for energy, so your weight is
decreasing. |
Are you in Caloric Balance?
If you're sustaining your current body weight, you're in caloric balance. If you have to burn fat or lose
weight, you will have to tip the scale in one direction or another to accomplish your goal.
If you want to know how to burn fat or if you are interested in losing weight, keep in mind that it takes close
to 3,500 calories below your calorie requirements to lose one pound of body fat. To lose approximately 1 to 2
pounds per week, you will have to reduce your caloric intake by 500—1000 calories per day.
Suggested Physical Activity Levels
Two and a half hours (150 minutes) of moderate intensity aerobic activity (i.e., brisk walking) weekly and
muscle strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back,
abdomen, chest, shoulders, and arms).
Increasing the intensity level or the amount of time that you're physically active can have even bigger health
benefits and might be needed to control body weight. Encourage your children and teenagers to be physically active
for at least 60 minutes each day, or almost every day.
Finally
At the end of the day… every person's body is unique and may have differing caloric needs. How to burn
fat and a healthy way of life requires balance, in the foods you consume, the beverages you drink, in the
way you accomplish your daily activities, and in the amount of physical activity or exercise you include in your
daily routine.
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