The important thing when losing weight is to increase the calories burned more than the calories consumed. How many calories do I burn in a day? Based on information from sources like the American health and medical media 'WebMD,' I looked into my usual activity calories.

 

Consuming more calories than you burn leads to weight gain.

 

Calories are the fuel our body uses. Just like a car, the body also needs to use fuel. The amount of calories our body requires can be compared to a car's fuel tank. Just as a car cannot move when the fuel tank is empty, the body cannot function properly without sufficient energy supply.

The difference between the body and a car is that a car's fuel tank has limited space for fuel, whereas we can easily consume more calories than we need in a day. When that happens, the excess energy is stored in fat cells, and if this occurs frequently, it leads to weight gain.

 

Efficient metabolic processes burn calories effectively

 

Metabolism is the process by which the body converts food into energy. It is a system that transforms food into energy to keep the body functioning continuously. The body uses energy tirelessly, even while sleeping.

We are constantly metabolizing calories. Energy is used to fuel the overall functions of the body. There are three important factors in the calorie metabolism process.

Basal metabolic rate, heat production, and physical activity. Looking at each, the basal metabolic rate is the amount of calories needed to maintain all basic functions of the body. It includes breathing, heartbeat, the nervous system, and all automatic tasks our body performs daily.

Heat generation (heat production) refers to the energy consumed in converting food into usable energy. Up to 10% of the energy from the food consumed is used for eating, digesting, transporting, and storing the food.

Physical activity requires more energy when the body moves. Whether big or small, all movements require a certain amount of calories.

 

How many calories are burned by different physical activities?

 

So, how many calories do I usually burn? Of course, it varies slightly from person to person. Based on age, weight, and gender, you can roughly estimate your calorie requirements when not exercising.

Young people tend to burn more calories compared to older people. Increasing physical activities such as exercise raises the amount of calories burned. The amount of energy consumed varies depending on the type of exercise.

Let's assume a person weighing 72 kg exercises for one hour. Depending on the activity, they burn approximately: 365 calories on an elliptical machine (full-body workout equipment), 314 calories playing golf (including carrying clubs), 606 calories running at 8 km/h, 314 calories walking at 3.5 mph, 292 calories cycling at less than 16 km/h, and 435 calories hiking.

The most effective way to burn more calories is to increase physical activity. Although it slows down with age, the basal metabolic rate remains fairly stable.

 

It is known that increasing muscle mass can slightly raise the basal metabolic rate because muscles require more energy than fat.

 

Having more muscle tissue means burning more calories overall. Most experts say, "30 minutes of physical activity a day helps improve overall health and burn more calories."

 

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30 minutes of physical activity a day helps burn calories

I am walking with the goal of taking 10,000 steps, but

Including daily steps in walking,

It seems that exercising almost 30 minutes a day is not possible.

 

I need to walk or exercise more on the weekends.