Each of us, at least once in our lives, has asked ourselves questions about losing weight, whether it is worth it and how much weight we can lose. In today’s post, we will answer the question: if I burn 3000 calories a week how much weight will I lose? How many calories do we need to burn for our weight to start falling off?
We know that our burning depends on physical activity and diet. So if I burn 3000 calories a week how much weight will I lose? It turns out that it’s about half a kilo, and the rate at which we burn calories depends on what activities we do.
Many people dream of reducing their body weight and sculpting their figure. To this end, they regularly do the physical activity of their choice at home or the gym. Experts have pointed out that we can burn many calories a day doing things directly unrelated to sport, such as playing with children (an hour is about 300 kcal) or housework (60 minutes is about 200 kcal).
To reduce your weight effectively, you need to be mindful not only of how much exercise and exertion you get but also of what you eat and how much.
Have a good plan, establish and break down your weekly activity, pay attention to what you eat, if you don’t want to set your diet blindly yourself, you can take advice from nutritionists or experts. In this post, you can also read about whether you can burn fat without losing weight.
Popular activities and burning calories
The best ways to burn calories outside the gym include exercise outside the home or various activities around the house.
How many calories we burn during each activity depends on several factors.
This is influenced by your gender, age, weight, and the time and pace at which you complete them. Here are the more common daily activities and sports, and how many calories they burn:
1) Daily activities:
- Climbing stairs – 950 calories (not much less than running on a treadmill at 18 km/h!)
- Playing with children – 300 calories
- Walking – 230 calories
- Vacuuming or similar activities around the house – 140 calories
- Sleep, yes while sleeping we also burn calories – 70 calories
- Working in the garden – 336 calories
- Washing the car – 240 calories
2) Popular activities: 30 minutes of doing activities:
- Stretching – approximately 150 calories
- Aerobic exercise (low intensity), about 200 calories
- Swimming 250 kcal approx
- Stationary bike (moderate pace) approx. 200 kcal
- Aerobic activity+stepper (low intensity) approx. 250 kcal
- Running (8.5 km/h) approx. 300 kcal
We already know that how many calories we burn during a given activity depends on several things, and it is often individual. To reduce body weight by one kilogram of body fat you need to burn 7000 kcal.
Theoretically, this can be achieved during 9.5 hours of running, 11 hours of skipping, 13 hours of swimming, or 14 hours of in-line skating. In practice, however, for example by increasing your energy expenditure by 500 kcal per day for 14 days.
The time needed to burn 7000 kcal will be shortened by combining aerobic exercise with strength training and an appropriate diet. This will enable you to reduce body fat faster and additionally sculpt muscles. Examples of strength training exercises include deadlifts, pull-ups, push-ups, and sit-ups.
The advantage of strength training is that fat is also burned after you have finished exercising and not, as with aerobic training, only during exercise. In this article, you can also read about exercises for legs, thighs, and buttocks, which are also helpful in burning fat.
What boosts your metabolism?
Regular exercise and a well-balanced diet really work – but remember about regularity, because only then you will see the desired results. We already know that if I burn 3000 calories a week how much weight will I lose, but burning is not everything.
It is important to provide the right amount of calories and pay attention to how many we provide. Here are some foods that will help us improve our metabolism, these include:
- Water – this is up to 60% of our body, in it, the absorption of ingredients takes place, removes the effects of metabolism. Etc., cleanses the organism from toxins – during the day, the organism exchanges 3 – 6% of water, so in the case of an average person, the total exchange takes about 20 days, and in the case of a person who trains – only 6 days – remember to drink at least 2 liters a day
- Coffee/tea – they really boost metabolism, although I would recommend buying e.g. cola nuts + guarana, cola nuts contain minerals and potassium, caffeine about 2 – 4%, polyphenols, i.e. antioxidants and do not flush out magnesium and are not so negative for the heart, guarana – works longer than coffee and is less harmful
- Fruit, mainly citrus (source of antioxidants), because fruit, apart from citrus, is also a source of unnecessary energy stored in the form of fat. So let’s reach for lemons, oranges, grapefruits, and others, let’s also drink a lot of lemonade because it not only quenches our thirst perfectly but also has health properties.
If we want to lose unnecessary fat, we must do it with our heads. On average we consume from 2000-2500 calories a day – we should reduce their amount by 10-15%. If we drastically reduce the number of calories supplied, our body will start to function in starvation mode.
There are many interesting diets, but we should pay attention not only to their calorific value but also to the richness of mineral components and vitamins so that our body does not have any deficits.
In Summary – if I burn 3000 calories a week how much weight will I lose?
The awareness of how many calories we burn during intense exercise is a strong motivation for action, especially if our goal is to lose weight. Intense exercise is the best way to speed up metabolism and use energy from, for example, fat tissue.
We already know that if I burn 3000 calories a week how much weight I will lose, but how many calories we burn during exercise depends not only on its intensity but also on the weight of the exercising body and the time of training.