In theory, losing weight is really quite simple. To lose weight you need to be in calorie deficit.
That means your average calorie intake to lose weight must be less that the total calories your body requires.
Only then will your body eat in to your fat stores and start shedding those excess pounds of fat. But ensuring your body is actually in calorie deficit, consistently, day after day, is where people begin to struggle.
Burn 1000 calories and ensure your calories are in deficit
You have a few options when it comes to calorie deficit. The obvious one which every dieter uses is to cut calories.
If you consume less calories than your average calorie intake, then this will increase your deficit. You could also try being more active. Just moving around more – standing up whilst chatting on the phone, taking the stairs instead of the elevator – can burn many more calories. Taking simple opportunities like these will really mount up and add to your calorie deficit.
But by far the most useful, and the one which will really speed up your weight loss, is exercise. The right kind of exercise will really eat in to your fat stores.
Exercise to burn 1000 calories
Just imagine building up your fitness so that every single training session you could burn a ridiculous amount of calories. Well there is a way you can burn 1000 calories every training session. Just think how quickly you would burn off all that fat.
It isn’t as hard as you think! You just need to do the right type of exercise.
I vary my exercise every time. Running, swimming, circuit training, cycling, rowing, or any mixture of these. Sometimes they are longer, less intense sessions, lasting around 60 to 90 minutes. Sometimes they are quicker, much more intense sessions lasting 40 to 60 minutes, especially if they are circuit type sessions, including weights or many bodyweight exercises.
So with these types of sessions I aim to burn around 1000 calories per session, 3 to 4 times each week. That’s an average of a pound per week weight loss, just from exercise!
Controlling your calorie consumption is the key to weight loss, and to keeping your weight off. Whether you want to lose a few pounds, lose a stone, or even 3 stone, calorie deficit is the only way to reach your ideal weight.
But if you really want to lose weight fast, then you must increase your calorie deficit with exercise. You can lose weight by dieting alone, but your progress will be slower as your deficit will be lower. The higher the calorie deficit, the quicker the weight loss.