You have to use 3,500 more calories than you eat to lose a pound of fat. In other words, you need to use 500 more calories than you consume each day to lose one pound per week.
Here are some tips to increase your caloric production:
Make exercise a priority. Nobody has time to exercise. You have to make time for it. You will feel better, have more energy, and burn calories if you develop an exercise program for yourself. It doesn’t have to be weight lifting and running marathons. You can start by walking more. Park further away from the store and walk through the parking lot. Take a couple of flights of stairs instead of taking the elevator. Take time every day for a walk or two.
Aerobic activities performed for 20 to 60 minutes per day accelerate the burning of calories very quickly. You can go for a brisk walk, bike ride, or swim to burn fat. Vary your aerobic activity to avoid boredom and loss of enthusiasm for your program. Increase your time and more strenuous activities over time to avoid injury and help you keep your program on track.
Another way to burn more calories is by increasing your metabolism rate. You can do this by doing strength training a few times a week. The more muscle you build, the more your metabolism increases and the more calories you burn. Muscle burns about 50 calories per pound compared to 2 calories per pound of fat.
Eat five to six smaller meals per day so that your body has a continuous supply of nutrition and the calories burn faster than if you eat two or three large meals a day.
Never starve yourself because in addition to feeling bad you will decrease your metabolism. Your body adjusts to the number of calories you eat, and if you get too few, it will start conserving calories instead of burning them. Also, if your calories are too restricted, you will be more likely to overeat later.
Try to lose weight one to two pounds per week. If you lose much more than that, you are probably losing more water than fat. You will also get it back when you drink fluids.
Remember to choose a program that you can stick with for the long term, so select carefully and find a program that you can live with. That way you will burn more fat and feel better.