The Only Way to Lose Weight: Burn More Calories Than You Eat

Coach Stefanie, BS, ISSA, NASM

Stefanie Poulin has been married for 20 years, is a mother of four and has two sweet grandchildren. She is certified by the National Academy of Sports Medicine and the International Sports Sciences Association as a personal trainer. Stefanie has a bachelor of science degree dental hygiene and nutrition. She is a previous gym owner and group fitness instructor with more than 29 years of experience in the health, nutrition, and fitness industry. Stefanie is an expert at finding creative solutions to any excuse!
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All Weight Loss Tips Are Based On A Single Premise, Expend More Calories Than You Absorb! 

You must burn more calories than you eat if you want to lose weight.

The reason being, it is physically — physiologically — impossible to gain weight if you burn more calories per day than you consume. Simply, burn more calories than you eat, consume less calories than you burn, or both. Do so, and you will lose weight!

The question, “How many calories do you burn in a day?” is a question with a frustrating answer: it depends. A better question is, “How many calories should you burn in a day?” is a little easier to answer: more than you consume, if you’re trying to lose weight! 

As women, we are often led to believe that we need to go on crazy fad diets or drastically restrict calories to lose weight.

That is simply FALSE!

The trick to losing weight is moderation in all areas of life… in nutrition, exercise, indulging, rest, and exertion. Without balance and moderation, results are not sustainable. Without moderation, yo-yo dieting becomes a vicious cycle. And that is impossible to escape from. 

With respect to losing weight, moderation means, burning more calories than you eat. There is no way around it. 

And, moderation in diet doesn’t just mean watching how much you eat in relation to how many calories you burn a day. You should be fueling your body with healthy and filling foods that contain healthy fats and complex carbs.

That is to say, if you are starving or dehydrated, you are losing weight incorrectly. In that case, you should consult experts for guidance.  

How Many Calories Do I Burn In A Day?

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When you embark on your weight loss journey, you must first calculate how many calories you burn in a day. 

There are several accurate calculators online to help you figure that out. Most calorie calculators ask for your height, weight, and typical level of activity per day. That information will provides the calculator with the information required to estimate your daily energy expenditure.

And in return for that information, the calculator will tell you how many calories you need per day to maintain, gain, or lose weight. 

Your total daily energy will vary depending on how active you are in relation to how much you eat. 

The number of calories you burn every day must exceed what you eat and drink. When your total energy expenditure outweighs your intake, you will lose weight.

It’s important to remember, It is perfectly fine if you only lose a pound or two a week. The reason being, it is more important that losing weight is replacing your body fat with lean muscle. 

If you need help figuring out which exercises to do and what to eat on a daily basis, the LadyBoss® FREE 7 Day Experience is your best bet. The 7-Day Experience has all the information and accountability tips you require to succeed in your weight loss journey

And losing weight, it’s a fun process!

How Many Calories Do I Burn At A Resting Heart Rate?

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One of the biggest benefits of having an active lifestyle and eating right is that your body will start to burn more calories when you are resting. 

To achieve sustainable weight loss, you will need to do cardio regularly and resistance training. And, eat healthy. Doing these things, you end up having less body fat and will enjoy regular weight loss. And, you will be able to maintain that weight loss.

You will begin to gain confidence as the calories you expend begin to reveal a leaner, more toned physique!

To get the optimal level of health in your weight loss journey, consult the experts. With LadyBoss® Personal Results Coaching, you will be matched with your own expert, double-certified weight loss coach to provide around-the-clock support and guidance on your journey. 

Coaches (such as myself) are driven by the purpose of helping succeed. We are driven to help you look and feel your best every, single day

How Many Calories Do I Burn Walking?

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Find a walking calorie calculator online. It will help you determine the calories you will burn walking. 

The average woman can burn 100 – 200 calories per hour walking at a normal speed. And, the more you weigh, the more calories you will burn during cardio such as walking. It is for that reason that the number of calories burned walking varies from person to person. 

With a calorie calculator, you can determine the calories burned for most exercises. You can calculate the calories burned while doing anything from cleaning the house to downhill skiing!

How Many Calories Do I Burn During Sex?

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You may already know this, but having sex can burn a lot of calories. 

Sex is a solid workout, if you are doing it “right.” The whole “breaking sweat bit” compounded with your movements and elevated heart rate make for a lot of energy expended. 

Now, we aren’t talking about a 2 minute quickie, here. You should really be having “long sex.” 

Long sex lasts between 30 minutes and an hour. It is crazy to think that only 30 minutes (including foreplay) of doing something you love can help you to trim down and feel better in your body. But it is true. Long sex can help you hit your weight loss goals!

30 minutes of sex can burn anyhere from 85-150 calories. 

Sex varies widely from couple to couple, but as long as you are breaking a sweat and working your heart, you are doing the right things! 

This might be all the reason you need to end that dry spell and rekindle your romance, eh? 

What Kind Of Exercise Burns The Most Calories?

Image of women doing aerobics

If you are wondering how to burn fat best, or what the best calorie-burning exercises are, you’re not alone. 

Most women turn to cardio to lean out, and that is considered the first line of defense. The truth is, weight training and HIIT (high intensity interval training) are also your best friends when it comes to burning calories!

Doing Aerobic Exercise to Lose Weight

Aerobic exercise consists of things like walking, indoor cycling, dancing, and jogging.

Aerobic exercise is anything where you work the large muscle groups together for 10 minutes or more. This type of exercise can be done three times weekly for 30 minutes or more in order to have optimal weight loss results.

Aerobic exercise will also help keep your heart and lungs healthy.

Because this kind of exercise information can be super confusing when you are new at this, it’s highly advised you get matched today with your own Personal Results Coach. She will be there for you, 24-7, to guide you in your weight loss process using information and support that is personal to YOU! 

Using Anaerobic Exercise to Burn Calories

Anaerobic exercise includes things like heavy weight lifting, sprinting, and jumping. 

Basically, it’s anything that consists of short bursts of exertion. This exercise burns calories well, and should be used in addition to aerobic exercise. You can burn serious calories when you combine this with aerobic exercise three or more times weekly. 

To build strength and muscle mass, heavy weight training is the best kind of anaerobic exercise. 

Do not be afraid you will get too “bulky” or “manly” with this exercise. What you will actually be doing is building lean muscle that will help your body to eliminate excess fat. 


Again, make sure your daily energy expenditure is more than the energy you intake through food and beverages. 

It is best to calculate your approximate total daily energy, and make sure that you burn (every day) more calories than you eat. Your total energy expenditure will have a direct effect on how much weight you lose and how quickly this happens. 

If you need to kickstart your weight loss progress, a great thing to do is a cleanse.

A cleanse will introduce the body to healthy food choices and eliminate the toxins and harmful things that are lingering as a result of poor diet choices. You can start right now with the 14 Day Rainbow Detox. 

By doing a cleanse, you will reignite your body’s fat-burning furnace and feel refreshed and recharged on the path to hitting your weight loss goals!

The best part? You won’t feel deprived or tired when you are fueling your body with all of the healthy and delicious superfoods this cleanse contains!



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