How to Burn Fat and Calories

Cycling is an aerobic activity that can help with weight loss.
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In order to lose weight, you need to burn more calories than you consume. One pound of body weight equals 3,500 calories. This means that to lose 1 pound of weight, you need to consume 3,500 fewer calories, burn 3,500 calories or do a combination of both. Although all physical movement burns calories and fat, certain physical activities help you to burn calories and fat better than others. You should always consult your physician before you begin a new exercise program.

    Step 1

    Increase or add regular aerobic exercise to burn fat and calories. Examples of aerobic exercises include walking, swimming, jogging and cycling. You should include at least 30 minutes of aerobic activity per day. To burn more calories, increase the amount of time you exercise.

    Step 2

    Incorporate strength training in your exercise routine. The Mayo Clinic states that increasing lean muscle is an important part of weight loss. Consider adding weightlifting or other strength training to burn calories and fat.

    Step 3

    Use interval training to burn calories and fat. Instead of riding a bicycle at a consistent pace for a long period, alternate a regular pace with a more intense pace. Because interval training uses both aerobic and anaerobic systems, it burns more calories. Furthermore, a higher percentage of the calories are from fat.

    Step 4

    Add extra movement in your day whenever you can. Take the stairs instead of the elevator or park your car farther away so that you walk more. Any activity you do, such as housework or gardening, burns calories.

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