How to Burn 2,000 Calories a Day

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Weight loss isn't easy, but it comes down to simple math: You have to burn more calories than you take in. The more you weigh, the more calories you'll burn, so a smaller person will have to work a little harder to burn an extra 2,000 a day. But no matter what you weigh, a few changes can yield big results.

Things You'll Need

  • Pedometer
  • Workout equipment, such as weights

How to Burn 2,000 Calories a Day

Lift weights. Lifting weights builds muscle mass, and even at rest, muscle burns more calories than fat.

Pump up the intensity of your workouts. Add weights to your ankles. Add another five minutes to your workout. Up more resistance in your strength-training exercises. If a 130-pound person runs for 30 minutes, she will burn 300 calories.

Walk. Take the stairs, not an escalator or elevator. Wear a pedometer, which will track your steps. You should strive for 10,000 steps per day. An average person walks 2,000 steps per day. By taking those extra steps, a 130-pound person can burn up to 473 calories per day (walking at a moderate pace).

Drink up to eight glasses of cold water per day. Not only does water aid weight loss, but cold water raises the body temperature, forcing you to burn a few extra calories (only 17.5 for a 16-oz. glass, but every little bit counts).

Try foods and drinks that can raise the metabolism: green tea or spicy foods.

Eat five to six small, healthy meals each day, rather than three big meals. Each mini meal should contain lean protein (skinless chicken or fish) and complex carbohydrates (brown rice or high-fiber bread). This will help maintain your blood sugar and keep you from becoming overly hungry and overindulging. This should be done at any weight.

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