1st of all you need to understand BMR, Basal Metabolic Rate is the amount of calories your body burns everyday just to function at rest. So if you lay in bed tomorrow didn’t move a muscle, just to function you will burn x amount of calories.
Lets choose a typical 30 year old, 5 Foot 8 female. Her BMR is roughly 1400 calories a day. So each week she’ll burn by doing absolutely nothing, about 9,800 calories. Add in basic stuff like walking around in work, bending, lifting things, you can add in another maybe 200 calories a day, so 1400 a week. She’s now up to 11,200 calories burned in a really inactive week. If she worked out for an hour really hard interval intensity, she should burn 600 calories and let’s say she had a good week and worked out for 4 days for a full hour and at a high intensity.
This means she has now burned 2,400 calories (4 Days x 600 calories), from a tough week of exercising. Most people exercise less times a week, for less than an hour and in a lot less effective ways, so burn even less. So her weekly calories burned are (11,200 from BMR and 2400 from intense exercise) a total of 13,600 calories, of which only 17.6%, came from exercise.
One glass of wine is nearly 200 calories, a pint of beer is 240 calories. Even a caesar salad has 300 calories… You’ve heard the saying “weight loss is 80% diet and 20% exercise.” Now you know why.
Exercise makes us fitter, stronger, more toned, healthier, we can live longer, give us more energy, sleep better, have a better body image, improve our confidence, potentially look better, feel sexier, have less health issues when we get older etc but when it comes to losing weight, its mostly about diet…
A lot of people I meet who are already fit but whose goal it is to lose weight, manage to balance their calories Monday to Friday and get a small deficit due to the exercise they do. They then have a mad weekend with booze and/or meals out, so then have a larger surplus of calories over the weekend, so then gain. Over the years this up and down cycle repeats itself, they might be good up to a holiday or Christmas and then have a bad month after.
As they get older the balance swings due to a higher pressured job, a baby or a nagging partner so their waists gradually start to increase. Calories burned post exercise cannot be measured unfortunately, but don’t have significant affect if we grossly over consume calories at the weekends.
The only solution is long term changes to your eating habits and weekend routines. NOT punishing yourself by doing more and more exercise in the impossible search for the perfect body. You can’t outrun your fork.
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