Day 10 – Exercise is a Calories Mindset

calculator next to a bowl of cornflakes

Yesterday was about creating a mindset that exercising is just a normal part of your life. As you enter the Day 10 of your healthy life it’s time to burn some calories and make a simple plan how to do that.

What Are Calories?

A calorie is a measure of energy in a way that a pound is a measure of weight. Adults ordinarily need 2000 or more calories per day. Of course, this amount depends on how much you are active on a daily basis: if you’re very active you need more calories and vice versa.

If you want to lose weight you should eat up to 500 calories less per day and exercise more to spend the extra calories.

It’s more important where your calories come from then how many calories you bring in daily. If the calories come from fast food, they will not do anything good for your body and they can lead to a variety of diseases and weight gain.

How to Burn Calories – A Few Simple Tips

There are some simple methods that can help you burn some calories while you are doing ordinary things. For example, you can burn up to 50% more calories while you are standing than while sitting. And what you should also consider:

Walk while you talk on the phone – walk, don’t sit. Simple enough, but beneficial as well.
Get more caffeine daily. Some studies show that you can burn more calories when you get caffeine into the body. It will increase the number of calories you burn. Of course, you can try something healthier than coffee – for example, green tea.

Ice water. If you drink for example eight glasses of ice water per day you’ll burn up to 70 calories more than if you drink less cold water. It’s because the body must spend energy to warm ice water. Clever, right 😉

Get Ready for Some Math!

measuring and calculating calories

Exercising is the best way to burn your calories. If you are walking 30 minutes every day you will burn 200 extra calories – that is 1400 extra calories per week. This is almost a whole day’s worth of food, which you have extra each week – all this will be achieved by a simple 30 minutes walk, so try to walk 45 minutes or longer some days of the week.

Also, find the sport or activity that suits you and your needs. It’s important to find something that doesn’t bore you. For example, go to exercise classes or swimming (one hour per training) three times a week. The math is as follows:

Let’s say that you can and wish to do extra exercises five times per week. You do your daily walks (30 minutes), swim three days a week and run two days a week. While running, you can burn up to 750 calories per hour (if you run 5 miles per hour). With these activities you can burn more than 5000 calories in a week exercising only 5 hours, plus walking 3.5 hours per week.
Not bad at all, right?

You may know that one pound of body weight equals around 3500 calories. So, if you stick with your exercises long enough you can lose one pound per week or more.

You can use calorie calculator to see how many calories exactly you burn upon your weight, height and gender.

So, what you can do from now on:

Exercise every day.

It’s not necessary to burn too many calories at the very beginning, but it’s important to be active every day. You don’t exercise only to burn off calories, but to feel better and healthier. When you exercise every day, your body is getting used to it, which helps in developing a habit.

Exercise at the same time of the day.

If you don’t do the exercises every day at the same time you’ll (sooner or later) be tempted to put them off until you have more time or energy. Basically, you’ll try to find the reasons why not to exercise. When you stick to a particular timing, these temptations will appear less. Plus, your body will learn to be ready for exercising in a specified part of the day or evening.

Don’t push yourself too hard.

If you exercise too much from the beginning you can burn yourself (instead burning the calories). So, in the first few days you should only walk, then add other forms of exercise. Before you start to exercise seriously you should get medical advice and make your training safer.

Tomorrow we will talk about metabolism – how it influences your weight and the ways to boost it. But now is a good time to remind yourself of all of the positive changes you have made during this period: you eat better, exercise more and feel stronger than ever. Keep it up!