Get Active with Your Fat Burning Calories - When Doing Something is Easier than Doing NothingAug 04, 2021
A calorie deficit is the only way we can lose weight.
In theory we just eat less and we should lose weight essentially without doing anything (i.e. no exercise) and we all know it’s easier to do nothing than something, right?...or is it?
Let’s look at the realities of a calorie deficit.
Active Vs Passive Calories
There is a difference. Passive calories are burnt when we do nothing or rather when our body goes about doing its everyday thing, breathing, sweating, digesting, circulation, making our organs work etc. This is called our Basal Metabolism.
Active calories are burnt when we perform exercise and NEAT (Non-Exercise Activity Thermogenesis), basically any exertion that isn’t exercise. Together these form our TDEE – Total Daily Energy Expenditure. If we burn calories over our TDEE we are in a deficit and lose weight if we burn under, we gain weight, with maintenance happening if we equal.
Now let’s say we want to lose weight. We have the option to play with all these inputs to create a calorie deficit and within that adjust our active and passive calories.
So, let’s say I want to expend an extra 1000 calories a day I can chose to either input less energy (i.e. eat less) or output more energy (i.e. exercise more). Now you’re probably saying doing less is my preference because if all I have to do is eat less, that is surely way easier than exercising more as essentially, I don’t have to actually do anything.
The issue however, is that eating less is surprisingly hard. Eating even 500 fewer calories per day means you are going to be …..HUNGRY!!! …. And TIRED! … and LETHARGIC!! And more likely to snack and break your deficit very quickly.
For example, there are 3500 calories (14644 kj) in a pound (0.45 kg). So, if your TDEE without much physical activity is 2000 calories per day and you want to lose 1 pound per week, you’d have a deficit of 500 calories per day, which puts you at 1500 calories.
Let me tell you it is very, very hard to eat only 1500 calories a day? And if your TDEE is even less, which it will be for females, you have to eat even less. Ouch ☹
Say goodbye to “fun” foods and that glass of wine. And it also means you start to sacrifice your nutrition because it gets really hard to hit your nutrient targets i.e. eating enough protein - 1.2 -1.7 grams of protein per kg of bodyweight, and not eating too much fat to still stay in your calorie deficit.
So Presumably This is Where Active Calories Come in?
Yup Correct. When you burn 1000 active calories a day, now your TDEE is 3000 and you can very easily add a 500-calorie deficit without compromising your nutrition. It then means you’re not so restricted on eliminating ‘Fun’ foods and you can more easily hit your nutrition targets! 😊
Another major benefit of burning more calories above and beyond weight loss is improved sleep. Burning more active calories tires you out 😊 and improved sleep helps with fat burn, hormone regulation, stress reduction and energy boosting.
How to burn more calories
Don’t try to do it in one massive workout!!!
- Try Short sharp Cardio – 7 min routine
- Walk more – 7k steps to aim to start – break up into 2 or 3 walks
- Strength training – 2x per week – try a 7 min routine
Stick with low-intensity, low-impact exercises that you can do at intervals throughout the day.
Make sure you track your intake – use My Fitness Pal to calculate your daily food intake and how many calories you’re actually consuming and more importantly…burning.
Here are some other resources you can use to help improve your health
1) FREE Download Health & Fitness 101 ebook - simple solutions to get you started
2) Download my Simple Protein Guide - easy ways to get you started
3) - Try the FREE Fast Fit Formula 14 Day Wellbeing Challenge - The Blueprint to Kick Start your Healthy Mindset
4) - FREE Fat Loss Booster Mini Course - 3 simple steps to success
5) - Fit & Firm Healthy Recipe Book - simple meal options to build muscle, burn fat and feel great
6) - Watch my FREE Sleep Masterclass - The 7 Secrets of a restful night’s sleep revealed
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