This article was co-authored by Dean Theriot and by How.com.vn staff writer, Bailey Cho. Dean Theriot is a Personal Trainer and the Owner of Timberline Fitness in Houston, Texas. With over 25 years of experience in the fitness industry, Dean specializes in personal, group, and sport-specific training. Dean holds a BS in Exercise Physiology from LSU. Dean combines resistance and cardiovascular training with pilates exercises for comprehensive workouts for his clients. His sport-specific training includes football, basketball, and baseball.
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To lose weight, you need to burn more calories than you consume, but it doesn’t mean you have to starve yourself. With just a few diet and exercise changes, you’ll be shedding extra pounds in no time! There are many ways to burn 2000 calories, but don’t attempt to burn them strictly through exercise: it’s unhealthy and time-consuming as a daily activity (seriously, who has time for that?). For long-term weight loss, it's important to find exercises that you enjoy to avoid burnout. So, if you're looking to become a healthier, more energetic version of yourself, keep reading to find out how to lose weight safely and efficiently.
Things You Should Know
- The most effective weight loss method is cutting calories and increasing exercise, but break down your fitness goals into smaller ones so you don’t experience burnout.
- Aim to burn 2000 calories over several days or weeks. The best calorie-burning exercises include HIIT, cycling, and Zumba.
- To figure out how many calories you need to cut, use an online calculator, or talk to your doctor to develop an effective health plan.
- You naturally burn 2000 calories a day through everyday activities, but don’t attempt to burn an additional 2000 calories strictly through exercise–it’s unsafe and exhausting.
- Fitness trackers and machines can often be inaccurate when calculating metrics. Instead of focusing on the numbers, consider focusing on how you feel. Using Rate of Perceived Exertion can help you gauge the intensity of a workout and check in to your body. Also, focusing on the feeling post-workout (ie. less stressed, more energized, more focused) will improve your relationship with fitness and consistency in the future.
Steps
Expert Q&A
- QuestionWhat kind of exercises would you recommend to lose a significant amount of body fat?Dean TheriotDean Theriot is a Personal Trainer and the Owner of Timberline Fitness in Houston, Texas. With over 25 years of experience in the fitness industry, Dean specializes in personal, group, and sport-specific training. Dean holds a BS in Exercise Physiology from LSU. Dean combines resistance and cardiovascular training with pilates exercises for comprehensive workouts for his clients. His sport-specific training includes football, basketball, and baseball.
Personal TrainerWeights and cardio are what I mainly focus on when I'm training. Do cardio intervals between weight training. Weight training is what's going to increase your metabolism. Cardio burns a lot of calories. You do cardio for cardiovascular health, and because it burns a lot of calories.
Tips
Expert Interview
Thanks for reading our article! If you’d like to learn more about physical fitness, check out our in-depth interview with Dean Theriot.
References
- ↑ https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calories/art-20048065
- ↑ https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss-plateau/art-20044615
- ↑ https://www.hsph.harvard.edu/nutritionsource/high-intensity-interval-training
- ↑ https://www.betterhealth.vic.gov.au/health/healthyliving/cycling-health-benefits#cycling-for-health-and-fitness
- ↑ https://www.britishcycling.org.uk/knowledge/nutrition/drinking-on-bike/article/izn20140514-Nutrition-Hydration-101-0
- ↑ https://youtu.be/VzHOhq31Q8A?t=14
- ↑ https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-for-people-of-three-different-weights
- ↑ https://www.cdc.gov/healthywater/swimming/swimmers/health_benefits_water_exercise.html
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4187584
- ↑ https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-for-people-of-three-different-weights
- ↑ https://www.betterhealth.vic.gov.au/health/healthyliving/resistance-training-health-benefits
- ↑ https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-for-people-of-three-different-weights
- ↑ https://www.betterhealth.vic.gov.au/health/healthyliving/Alcohol-and-weight-gain
- ↑ https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20044318
- ↑ https://health.clevelandclinic.org/is-spicy-food-good-for-you
- ↑ https://www.health.harvard.edu/diet-and-weight-loss/does-metabolism-matter-in-weight-loss
- ↑ https://my.clevelandclinic.org/health/body/21893-metabolism
- ↑ https://www.health.harvard.edu/staying-healthy/simple-math-equals-easy-weight-loss
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