50 Surya Namaskar burns how many calories

How can you burn more calories in a day that can make for your weight loss? Ever thought how much fat you can accumulate by not doing physical activity? Do you know how many calories you should burn to lose a pound of weight a day? There are many ways to burn calories. But before changing your diet drastically or before starting the exercise regime, you need to have a plan.

Read on to find out what it takes to lose a pound.

Weight Loss Goals:

Understanding the path of your weight loss goal is the first step towards losing those pounds (1). There may be many of us who would be overweight, and each person has his set parameters to burn the calories. A heavier person, for example, would burn more calories a day than a thin person. Likewise, an athlete would burn more in a day than the average person spends in a physical activity routine. While cutting down on sugars and fats are good choices, there is more to a weight loss goal than just eliminating a few foods from your diet (2).

How To Burn 3000 Calories A Day:

To burn 3000 calories a day, you need to change and eat a lot less than your current diet pattern. This means that you need to adjust the appropriate amount of calories in your diet before you can achieve the goal. A healthy adult needs 2000 calories for the basic functions of the body. Anything you eat over these is used for walking, talking, working, and other regular activities.

Interestingly, 3500 calories is roughly equivalent to 1 pound of fat. So, in order to lose a pound of fat, you have to burn 3500 more calories than you are consuming. Alternatively, if a person consumed 3500 calories and did no physical activity, it would add excess fat equal to a pound. First with weight loss, one should focus on reducing caloric intake and include an intense workout that burns about 1000 calories. This will create a calorie deficit that will start burning fat immediately. It should take a week to burn a pound of fat this way. Also, beginners tend to burn fat faster compared to regulars (3).

One pound a day:




A week is considered as a healthy way to stable weight loss. Still, if losing a whole pound in a single day is important for any reason, here are some intense activities that will help burn the calories.

  1. To run:A very effective activity, running burns 850 calories an hour. However, you would have to run for 4 hours to burn 3000 calories.
  2. Cross-country skiing: An intense 1 hour session burns 1100 calories.
  3. Swimming: Swimming intensely for an hour will help you burn 700 calories.
  4. To squeeze: Exercise burns 850 calories in an hour.
  5. To go biking: Intense cycling for an hour also burns 850 calories.
  6. Boxing:Boxing burns 800 calories in an hour.

Other similar intense activities that help burn calories like cycling, climbing, dancing, Pilates, weight lifting, and yoga. Each of these programs would take a dedicated 4 to 8 hours to effectively burn 3000 calories.

Zero calorie foods:

Eating healthy is an important part of a weight loss goal, be it something as fast as 'a pound a day' goal. You should ensure your body receives the necessary nutrition despite the decrease in calories. Eat vegetables and whole grains that are high in fiber but low in calories. Better to have zero calorie foods like apples. These foods barely have 50 calories that the body burns to digest, hence the name. They also provide nourishment and energy as a calorie reduction eventually results in a crash. You can also have refreshing drinks like green tea that increase your metabolism.

Maintain a calorie log:

Everyone has different energy needs. So, even if you know how to burn 3000 calories a day, you need to make a diet plan along with a Burn Goal. All of this should be recorded in a journal so that the plan is followed. Include lean meats with a high protein intake in your diet. To complement this, choose an activity that burns the desired amount of calories (4).

Possible or not, weight loss experts advise gradual weight loss to avoid long-term health complications. Did the post help you find answers? If so, please let us know in the comments below.

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