Lose Weight by Burning More Calories Than You Consume
To lose weight and burn belly fat you first need to understand that one pound of fat is roughly equal to 3,500 extra calories. So to lose one pound of fat, you have to create a caloric deficit of 3,500 calories. So you ask how can I create a caloric deficit of 3,500 calories?
Basically, you can create this deficit of calories and lose weight in three different ways:
1. Eat less calories than you burn each day. You see your body burns fat calories all day long as part of your basal metabolic rate (BMR). You need to understand that it takes energy (calories) for your body to perform basic physiological functions that are necessary for life such as breathing, digesting, circulating, thinking and more. And yes, physical activity such as taking a bath, swimming, walking, running, typing, exercising, resistance training, and strength training burns even more calories each day. And burning more calories helps you lose weight and burn belly fat.
Example: If you eat 500 fewer calories each day for a week, you’ll lose about one pound of fat (500 calories x 7 days = 3,500 calories). So your diet and exercise program must help you with eating fewer calories and burning more calories for easy weight loss.
2. Burn more fat calories than you consume through increasing your physical activity or just moving more. So you need to eat enough calories to support your BMR while exercising more. This will create the caloric deficit you desire simply by burning extra fat calories. But this works only when you do not overeat.
Example: Regardless of your BMR, if you exercise to burn belly fat at a rate of an extra 500 calories each day, you will lose about one pound of fat in a week (500 calories x 7 days = 3,500 calories).
3. Combine eating fewer fat calories and exercising more to burn more calories. This is the most effective way to lose weight, burn belly fat, and yes keep it off. It is very easy to create a calorie deficit when you combine dieting (eating fewer calories) with exercise (moving more). So you do not have to deprive yourself of food, and you do not have to exercise in crazy amounts.
Example: If you cut just 200 calories a day from your diet and burned just 300 calories a day by exercising, you will lose about one pound per week. Compare that to the other examples above and you will lose weight at about the same rate without making major changes to your diet or exercise routine. Some people hate to cut calories, while others hate to exercise. But a combination approach of the two allows you to do more of whatever comes easier for you.
As long as you are consistently work at eating fewer calories and moving more, your calorie deficit will “add up” over time, and you will lose weight and burn belly fat.
It’s also important to note that although this math seems relatively simple, our bodies are very complicated and you might not always see the results you expect based on equations alone. Many other factors can affect your weight loss rate along the way.