You’ve most likely heard this tidbit of knowledge a million times: A pound of fat is 3,500 calories, so to lose a pound you need to burn 3,500 calories. It’s no a perfect rule, but if she looking to drop a small weight, the a an excellent place come start. Here, 6 strategies will burn a pound of fat in a matter of days. Part don’t even require breaking a sweat.

You are watching: How long does it take to burn a pound of fat


*

Drink eco-friendly TeaThe catechins — a type of antioxidant — in environment-friendly tea have been shown to help fat oxidation and help in weight loss. One research from the Journal of The American College of Nutrition found that four cups of green tea a day, or the indistinguishable amount of green tea extract, could result in a load loss of more 보다 a pound per week. The study was done on obese subjects, yet other studies have actually shown comparable numbers. Together a straightforward guideline, drink 20 come 24 cups of tea (spread out over a week and without cream or sugar) could result in one pound of weight loss. Days come Burn One Pound: 7

Fire increase Brown FatBrown fat helps regulate body temperature when you acquire cold through burning calories. Thankfully, research reflects that you only require to gain a tiny chilly — in the range of 62 to 64 degrees Fahrenheit — come activate your brown fat. Dr. George L. King, chief scientific officer in ~ Joslin Diabetes facility in Boston, an affiliate of Harvard medical School, claims that when this is a fairly easy way to increase your as whole calorie burn, it’s no going to obtain you in beach-body shape overnight. “Brown fat can burn secondary 100 to 300 calorie a day,” he says, including that shedding a pound from brown fat alone would likely take everywhere from two to four weeks. Days come Burn One Pound: 14 to 28 

Cap Carbs“It is calories in, calories out, yet the type of energy you’re burn is important,” states Joe Anderson, PhD, a professor of bioengineering in ~ the University of Washington. “Your body desires to burn sugar,” he says. It’s only after her glycogen stores have actually been depleted the you’ll tap into your fat reserves.

Currently Anderson is working on producing a device that will measure the level of acetone in a person’s breath — a gauge for whether she burning fat. “Acetone is a byproduct of fat burning,” the says. “The more fat you’re burning, the more acetone you producing.” follow to Anderson, top top a common diet her breath has one component per million acetone. On a low-carb diet (less than 130 grams a day), you have the right to increase the amount of acetone to two components per million, i m sorry will interpret to burn a pound of fat every 2 weeks. Days come Burn One Pound: 14

Gain a Pound of Muscle“Research mirrors that one pound of muscle equals 50 calories burned per day,” says Ryan Sonnenburg, an elderly Training room Head, Life Time Athletic, environment-friendly Valley, in Henderson, Nevada. “Therefore, 50 calorie a day because that 365 days a year would certainly burn 18,250 calories.” That amounts to losing 5.2 pounds of body fat annually. A pound of muscle mass takes at least one to two weeks to build, and also to add it, you must lift weights at the very least three times a week with compound exercises (like squats and also pull-ups) in multiple set of 10 come 12 reps. Include that extra pound of muscle, and also with the 50-calorie-a-day rule, you’ll reduced a pound of fat in 70 days. Days come Burn One Pound: 70

Perform complex Strength MovesWhile an additional pound of muscle erases a pound of fat in 70 days, the good news is that if you usage multijoint activities to make the gain, you’ll burn much more calories as you construct muscle. Todd Gates, a brand-new York–based strength and conditioning coach, says that your total energy expenditure goes method up when you pack up the weights and use many muscle teams at once. “A ago squat, because that example, you’re making use of your back, core, quads, glutes, hamstrings,” he says, including that these space all large muscles that call for a lot of oxygen. Spend about an hour law squats, lunges, and deadlifts, and also you’ll burn between 300 come 500 calories. That means it will certainly take in between 7 come 10 sessions come burn one pound of fat. Days to Burn One Pound: 7 come 10

Combine HIIT with Resistance TrainingHigh-intensity interval cultivate (HIIT) is a yellow mine because that burning calories, and also that provides it great for load loss. You are working anaerobically, which method most of your power is coming from glycogen, not fat. However, Sonnenburg states combining HIIT intervals through resistance occupational creates a great fat-burning workout because it cues the body to develop human get an impressive hormone and also testosterone. A study in the Journal of Sports Science found the HIIT intervals might increase HGH manufacturing by 450 percent. Just how much a HIIT-plus-resistance workout will increase your very own HGH or testosterone levels relies on a lot of factors. However, entrances says a usual 30-minute HIIT strength session can easily burn 300 to 500 calories, so financial institution on act 7 come 10 sessions to burn a pound of fat. Days come Burn One Pound: 7 to 10

If all Else FailsThe 3,500-calorie dominance doesn’t job-related for everyone. “From a mathematics standpoint, that correct. However it’s not necessarily always true,” states Caroline Cederquist, MD, who methods in Naples, Florida, and specializes in load loss. Cederquist states that things favor metabolism dysfunction and insulin resistance have the right to both inhibit fat burning.

See more: How Much Did The Trump Campaign Spend, How Trump'S Team Spent Most Of The $1

And how much fat you have affects the mix of glycogen and fat your human body burns when you workout, states Vancouver, Canada–based an individual trainer Joshua Duvauchelle. If you’re confident you’re law 3,500 extra calories of work without seeing any kind of weight-loss results, see your physician.

For accessibility to exclusive gear videos, celebrity interviews, and more, i ordered it on YouTube!