How To Burn 3000 Calories A Day: Your Ultimate Guide

One of the few popular diet plans is the 3000 calorie diet but how to burn 3000 calories a day depends from one person to another. The highest considering factor of the success rate of this plan is commitment and dedication.

Cycling to help you achieve burning 3000 calories a day

Did you know that from 2015-2019, at least 49.1% of American adults have tried to shed weight? This population tried various diet techniques and weight loss plans and found themselves falling back short each time. That is because their expectations were not met. One of the few popular diet plans is the 3000 calorie diet. But how to burn 3000 calories a day depends from one person to another. The highest considering factor of the success rate of this plan is commitment and dedication. You ask again why? Because to achieve the goal of calories being burned, there must be a sense of discipline in attaining the result. According to health and fitness gurus, before making any drastic changes in your exercise and diet, a plan must always be established first. 

The very first step to your goal of losing weight is the path on where the weight loss would go. Each person has a unique problem area and depending on those problems you see fit, set parameters, and start from there. For example, those on the heavier side of the scale would need to burn more calories than those who would just want to tone down. That’s just like how a professional athlete would tend to do more calorie-burning in a day compared to an average person that does a routine of physical activity. Your road on how to burn 3000 calories a day depends greatly on what you need, how you intend to do it, and the amount of commitment and disciple you intend to put into your calorie-burning goal.

How to Burn 3000 calories a day

One thing you should remember is that the ultimate rule on how to burn 3000 calories a day is to eat less and alter the majority of your current patterns in the diet. Simply put, you may need to make adjustments with the calorie amount in your food intake before you achieve the end goal. For you to stay healthy and in optimal basic everyday function, you need to consume a recommended value of 2000 calories in a day. Anything extra from the 2000 calorie value is being used for activities that you do regularly like working, walking, and talking. 

Note that if you consume 3500 calories, that’s an equivalent of a pound of fat. For you to lose that added fat there is a need for you to burn the extra 3500 calories. If you do not do any physical activity, that would then add another pound of fat. This is the reason why you should adjust calorie intake as well as incorporate a workout that could burn at least 1000 calories.

There are several factors that you need to consider before trying to burn 3000 calories a day. Here are some of these factors:

  • Age. As you age, the calories that are burned declines. Make sure you set up meal plans that are age-appropriate and create goals suitable for your age bracket.
  • Activity. Just because your online guru says that this workout and meal plan could work for you, does not mean that it could work for everyone else.
  • Gender. Women burn more calories (even when at rest) compared to men.
  • Activity. Your daily activities and routine would highly affect your goal.

The calories in your diet should also include the following macronutrient content:

  • 20%-35% of calories from fat
  • 45%-65% of calories from carbohydrates
  • 10%- 35% of calories from protein

If you want to do a stable journey to calorie burning and weight loss, a week would be considered an achievable time frame as you can lose a pound or 3500 calories in a day if you follow the strict routines. But of course, the range for how long you can commit entirely depends on you. 

Exercise to follow and Foods to Eat for the goal

Your diet, the foods you eat, and your workout routine greatly affect your goal on how to burn 3000 calories a day. If you have not cut off your usual calorie-intake and opted to stay in your usual binge-eating, sedentary lifestyle and couch potato ways, you can never get to the goal. Intense activities like the ones we have listed below could help you get the kick start you need. 

  • Cross Country Skiing: In just an hour of the intense session, you can already burn at least 1100 calories. 
  • Boxing: You can reap a whopping 800 burned calories in an hour- imagine what 2 or 3 hours can do.
  • Running: For your goal of burning 3000 calories, you need to do 4 hours of running. For each hour, you get to take off 850 calories. 
  • Swimming: In an hour, you get to burn 700 calories. You can do at least 4 hours a day to meet your goal. 
  • Biking: Same as running, you could burn 850 calories in 60 minutes. 
  • Squash: This sport will allow you to get rid of 850 calories in just an hour.

Anything that could be considered intense could help you burn those calories in no time. Now, it’s your time to adjust some of your food groups to make way for your calorie-burning journey. We have listed the recommended foods that you can choose from:

  • Whole grains that are rich in fiber: Oats, quinoa, and brown rice.
  • Vegetables: Kale, zucchini, cauliflower, peas, broccoli, tomatoes.
  • Protein Products: Whole eggs, salmon, beef and lean cuts, bison, sirloin steak, chicken, and turkey.
  • Fruits: Berries, apples, oranges, avocados, and pears.
  • Oils and Fats: Flax seeds, almonds, nut butter, olive oil, and walnuts. 

Those listed above are just some of the foods that you can eat. You can check more high-protein but low-calorie foods that you can try. If possible, ditch the following foods below:

  • Refined carbohydrates: Chips, pastries, cookies, sugary cereals
  • Fried foods: Onion rings, cheese sticks, French fries, doughnuts, etc. 
  • Drinks and sugary foods: Sports drinks, sweetened tea, sweetened coffee drinks, soda, baked goods with sugars. 
  • Fast food: Burgers, tacos, pizza. 

Calorie Log

As mentioned above, there are many factors to consider when it comes to burning calories. Factors such as gender and age are considered as each person has unique energy needed. Since you already know how to burn those calories through exercise and active lifestyle, you also need to make sure that you keep a calorie log with you. It should contain your diet plan as well as the foods that you have consumed for the week. Compare your original diary of food goals and your logged actual foods are eaten so that you can take a step back and assess how you can improve your eating and diet habits. Also, put in your calorie log your actual exercise routine and the number of calories burned depending on the hours you spent doing the exercise or sport. 

Your goal on how to burn 3000 calories a day is achievable and could be done with the right amount of commitment and discipline. Although calorie-burning is recommended, health experts advise that it’s best to always follow a gradual weight-loss journey instead of doing it drastically. That way, you may reap all possible health benefits and prevent any fall-off of health complications.

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