How Many Calories you need to Burn Daily for 2 Pound of Weight loss?
How Many Calories to Burn Daily?
2 Pound of fat = 7,000 calories,If you want to loose 2 Pound of fat in a week,so you need to burn 7,000/7=1,000 calories per day.
First way to do this (Not Recommended Alone)
If you reduce your food intake by 1,000 calories per day. your body will think it's not getting enough energy and go into survival mode. This means your metabolism will slow down, making it harder to lose weight. Over time, your weight loss will slow down or completely stop.This method is not recommended because it can lead to muscle loss, low energy, and long-term difficulties in maintaining weight loss.
Best Approach: Diet + Exercise (Recommended)
The best way to lose fat is to eat 500-800 fewer calories and burn 200-400 calories through daily exercise. This way, your metabolism stays active, and you keep losing fat in a healthy and sustainable way over time. This also Prevents muscle loss, ensuring you lose fat, not muscle.
Understanding How Your Body Burns Fuel
Your body needs fuel to function, and it burns three macronutrients for energy: Carbohydrates (Carbs),Proteins,Fats . Among these three, carbohydrates are the body’s favorite because they are easy to digest and convert into energy. In contrast, burning proteins and fats requires more effort.Think of it this way—our body is Lazy, our body prefers the easiest option—burning carbs rather than putting in extra effort to burn fats.
How to Make Your Body Burn Fat Instead of Carbs?
To force the body to burn fat for energy instead of carbs, we need to trick it.One of the best tricks to do this is fasting. Fasting tells your body.There are no carbs available at night, so you need to burn fat for energy.This forces your body to switch to fat-burning mode, even while you sleep.
What Exactly Is Intermittent Fasting?
As the name suggests, intermittent fasting is an eating pattern — not a diet. You alternate between periods of eating and fasting.There are several ways to do this 16:8 method: Fast for 16 hours and eat only during an 8-hour window and 5:2 method: Eat normally for five days, and drastically cut calories on two non-consecutive days.
Why Intermittent Fasting for weight or Fat loss?
Since you take Fewer meals which means fewer calories. Short-term fasting may increase fat-burning hormones. After a few hours without food, your body switches from burning glucose to burning fat for energy a state called lipolysis. It can increase norepinephrine and human growth hormone (HGH), which can support fat loss and muscle preservation. But some claim additional health benefits of improved insulin sensitivity, better growth hormone levels, and cellular repair. Some small studies even hint at cardiovascular benefits like lower blood pressure, improved cholesterol, and better sugar control.But here's the catch — most studies are small, and long-term data is still lacking. So while intermittent fasting can be beneficial, it's not a miracle cure.
Take Doctor's Advice
Although reducing 400 calories per day is generally safe and beneficial for health, You must consult a doctor before making these diet changes especially if you’re diabetic (especially insulin-dependent), have heart conditions, are pregnant, breastfeeding, or have a history of eating disorders — intermittent fasting can do more harm than good.
