How to Hit those Stubborn Calories?!

13 min readDec 4, 2020

Are you tired of being that Fat Person among your group? Have you tried everything but not been able to experience any Promising Results? Honestly speaking, who doesn’t wants to get in shape? Well, the truth is, it is much easier to be said than done unless you are that Lucky Guy that does not get fat even if he eats much more than you.

There is no Harry Potter’s Magical Spell that can do this trick. You need to get ‘old school’ regarding this! The road that leads ahead takes utter determination and commitment. However if followed with consistency, you are going to see the Change in Mirror.

For years, people get confused, that is there a link between your Body Metabolism and Getting Fat? Well “getting fat” is nothing but the storage of calories in our bodies. Now Metabolism is a process by which our body converts everything we consume into energy. Simply, it is the rate at which our body burns these calories. Thus it makes a direct link between obesity and body metabolism. Remember that lucky guy I mentioned earlier, suppose, he consumes 2000 calories per day, at the same time he burns 2000 calories a day. As a result, he stays the same bodyweight owing to his body metabolism.

Metabolism varies among individuals because Certain Factors Determine the Body Metabolism of an Individual:

→ Your Body-Size — The bigger you are the more fat you burn.

→ Your Sex — Generally, men have a lesser body fat percentage than women of the same age, which brings us to the conclusion that men burn more calories.

→ Your Age — The older you are, the slower your metabolism gets and the more calories you gain.

Now a goal without a plan is nothing but a wish. So we need to understand some basics to get rid of these stubborn fats. Firstly, How are these Calories Burnt?

The calories that we consume are burned up to provide us energy mainly for three purposes:

Ø Basal Metabolic Rate (BMR) — This is the Everyday Calorie Burner that keeps on burning calories even if you are doing nothing. This is the energy that is required to carry out all the basic functions of our body be it — breathing, producing hormones, growing cells, and everything. You burn them merely by staying alive. It contributes to about 60% of the calories burned in an average guy.

Ø Burning while Fidgeting — This is the energy required for any movement in our body be it — walking, jumping, playing, chasing a dog, or even lifting your hand to change the channel of your TV using a remote. This is the Variable Place that determines how much calories your burn a day more than another person. It contributes to about 30% of the calories burned in an average guy.

Ø Meal Usage (Thermogenesis) — These are the calories that are burnt while digestion, transportation, and storage of the foods that we consume per day. It contributes to about 10% of the calories burned in an average guy.

I hope you got a clear understanding that we have no control over our Basal Metabolism, but the number of calories that we burn through our movement is in our hands. A simple equation can be derived from this — If you are more active, you burn more calories.

So let’s get down to business and explore How to Burn More Calories?

# Indulging in HIIT (High-Intensity Interval Training)

Ø This method here amplifies the benefits that you get while doing Cardio.

Ø The more intensely you exercise, the faster you burn fat, even if you keep increasing for a few minutes.

Ø This will gradually boost your Aerobic Capacity because you can exercise longer with the development of your Cardiac Muscles. Suppose you finish your 30 minutes jogging in 20 minutes, hence you can burn additional calories by keeping up another 10 minutes.

# Hit Some Weights

Ø There is a myth of bulking up if engaged in weight training but one of the major benefits of weight lifting is burning calories.

Ø Growing and rebuilding muscles requires three times the energy than fat restoration, which means three times calorie usage.

Ø An added advantage is that you shred and get ripped at the same time.

# Be Versatile and Do What You Like

Ø It is not necessary that you have to opt for cardio and weight training for 365 days around the globe to get in your desired shape.

Ø Any physical activity that you like can be implemented in your daily routine be it — swimming, dancing, boxing, absolutely anything you like.

Ø It not only enhances your fat burning process but also does not allow you to linger in boredom and keeps you fresh.

However, the things that you stuff inside your mouth can either enhance the fat loss rate or slow it down.

So it is necessary To Eat Right so that your Pants Won’t be Tight:

-> Green Tea — It is a proven fact that consuming green tea increases your metabolism significantly. You can consume it 3 times a day for best results.

-> Low-Fat Dairy Products — Consuming low-fat dairy products like non-fat yogurt has contributed to 70% more weight loss than their counterparts. The calcium amplifies the fat burning process in our body. At least try to consume 1200 mg a day to see its miraculous benefits.

-> Fishy-Fishy — Having a serving of fish every day reduces the leptin levels which amplifies the metabolism and prevents obesity. The best options are salmon, tuna, and mackerel. Moreover, it contains heart-healthy Omega-3 Fatty acids which prevent the blood from clotting easily and keeps your heart safe.

-> Fibers — Though it does not have a direct impact on body metabolism it takes much more time to get digested than other foods. As a result, we tend to feel full and do not snack limitlessly. Some of them are spinach, broccoli, asparagus, and cauliflower.

Apart from these, certain Unconventional Things can contribute to your metabolism and play an important role in your weight loss journey:

Ø Destress Yourself — Stress promotes the production of hormones like Cortisol that stimulate your appetite, slows down your metabolism, and ultimately contributes to fat storage especially in the abdominal region, and hopefully, no one wants a Jiggly Belly.

Ø Don’t Sacrifice Your Breakfast — Don’t believe in baseless practices such as skipping breakfast will help you get slimmer. The real story is as you sleep, your metabolism slows down, and so the process of digestion charges it up again with a proper breakfast. A meal of egg-whites, cereal with skim milk, or maybe oatmeal with fruits can be one of the best options.

Ø Give up on Alcohol — Alcohol undoubtedly depresses our central nervous system which ultimately slows down our metabolism.

Ø Get Enough Sleep — With the daily exhaustion, your body becomes energy-deficient even to do its basic functions including burning calories. So to ensure the smooth running of your body metabolism, at least 6–8 hours of sleep each night is necessary.

Ø Keep Yourself Hydrated — A research proved that drinking an extra 1.5 liters a day boosts up your metabolism by 30–40% and thus burns an extra 17,400 calories a year.

Lastly, there is no Magic Pill available in this world which can reduce 20kgs overnight. All those wonderland products that assure to boost up your metabolism are just over-hyped supplements, in which, some of them even cause undesirable side effects. It can be frustrating at times but consistency is the key. You need to accept that there is no easy way out. After all, I guess you have heard the saying: ‘No Pain, No Gain’.

~ Rudra Narayan Bhandari.

How to Hit those Stubborn Calories?!

Written by Ezra Kertzmann