What if I burn 700 calories a day? Discover the effects and benefits

Burning 700 Calories a Day: What Happens to Your Body?

Honestly, when I first thought about burning 700 calories a day, I had this image of running on a treadmill for hours or going through an intense workout session. But the reality is, burning 700 calories every day can be done in many ways, not just through intense cardio. The question is: what happens to your body when you burn that much? Let me break it down for you.

When you burn 700 calories a day, you’re likely creating a significant calorie deficit, which can lead to weight loss, improved fitness, and a variety of other health benefits. But it's not always as straightforward as it sounds. Depending on your starting point, your diet, and how you manage your lifestyle, the effects can vary. So, let’s dive into this together!

The Weight Loss Effect: How Much Can You Lose?

Creating a Calorie Deficit

Well, burning 700 calories a day typically leads to a calorie deficit, which is the foundation of weight loss. A pound of fat is roughly equivalent to 3,500 calories. So, if you maintain that 700-calorie burn every day, you're looking at a potential loss of 1 pound per week (700 calories x 7 days = 4,900 calories, which is just under 3,500 calories).

I tried a similar routine once, where I burned around 600-700 calories daily through a mix of cardio and strength training. Over time, I noticed I was losing weight steadily, but the key is sustainability. Sure, I dropped pounds, but it took effort and, honestly, discipline. If you’re considering this route, think of it as a marathon, not a sprint.

Impact on Body Composition

Honestly, it's not just about the number on the scale. Burning 700 calories a day can also improve your body composition by increasing lean muscle mass and decreasing fat. Regular exercise, especially strength training, will help you build muscle, which in turn can make you look more toned and fit, even if the scale doesn’t change drastically.

For instance, I noticed my body shape changing even when my weight didn’t drop significantly. Clothes fit differently, and I felt stronger. So, weight loss isn't the only thing to focus on when you're burning calories.

Health Benefits Beyond Weight Loss

Improved Cardiovascular Health

When you’re burning 700 calories a day, you're likely doing something that also benefits your heart. Whether it's through running, cycling, swimming, or even high-intensity interval training (HIIT), you're strengthening your cardiovascular system. Increased calorie burn usually means more intense exercise, which translates to better heart health.

Actually, I had a friend, Daniel, who started burning about 700 calories a day through running and cycling. Over a few months, his resting heart rate dropped, and his doctor even commented on how much healthier his heart seemed. These kinds of health benefits go beyond just looking good—they help improve your quality of life.

Mental Clarity and Stress Relief

Another underrated benefit of burning calories is the mental clarity and stress relief it provides. Exercise triggers the release of endorphins, which are known as the body’s "feel-good" hormones. Burning calories through regular exercise can significantly improve mood and reduce feelings of stress or anxiety.

I personally find that after a good workout, I’m not only more energized but also much calmer and focused. There’s something about that post-workout endorphin rush that just clears your head. If you’re feeling stressed, trust me, getting those 700 calories out of the way can do wonders for your mood.

How to Safely Burn 700 Calories a Day

Find a Balance Between Cardio and Strength Training

Honestly, burning 700 calories a day isn’t just about running or doing endless cardio. It’s about balance. Combining cardio with strength training can be an effective way to meet your calorie burn goal without exhausting yourself.

I’ve learned the hard way that focusing too much on just cardio can lead to burnout. A mixture of weightlifting and cardio can keep your workouts interesting and diverse, while also helping with muscle building. It’s not just about the burn—it’s about how you feel after the workout too.

Rest and Recovery

One thing that I didn’t fully appreciate when I started working on burning 700 calories daily was the importance of recovery. Overdoing it without proper rest can lead to injuries and exhaustion, which will ultimately set you back.

Make sure you’re giving your muscles the chance to recover with proper rest days and stretching. Trust me, I learned this the hard way after I didn’t take enough rest and suffered a mild injury.

Things to Watch Out For

Overtraining and Injury

Okay, this is a big one. It’s tempting to push yourself to burn 700 calories every day, but overtraining can lead to injuries and even hinder progress. Your body needs rest to repair itself and come back stronger.

Listen to your body! I ignored this once, trying to go hard every day, and it didn’t end well. A week off for recovery was exactly what I needed to come back stronger.

Diet and Nutrition

While burning 700 calories a day is great, you need to make sure you’re properly fueling your body. If you’re in a significant calorie deficit without the right nutrients, your body could become depleted, leading to fatigue, loss of muscle mass, and even slower metabolism.

For me, making sure I had a balanced diet full of lean proteins, complex carbs, and healthy fats made all the difference. It’s not just about burning calories—it's about nourishing your body properly so you can keep up the pace.

Conclusion: What to Expect from Burning 700 Calories a Day

So, what happens if you burn 700 calories a day? Well, expect weight loss, improved fitness, and better health overall. But remember, it’s all about balance. It’s not just about the numbers on the scale or the calories burned—it’s about how you feel and how sustainable your routine is.

If you decide to take on this challenge, do it wisely and remember to listen to your body. It’s not about burning calories every single day without fail. It’s about consistency, smart training, and making sure you're taking care of your body in the process.

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How Tall Should a 12 Year Old Be? We can only speak to national average heights here in North America, whereby, a 12 year old girl would be between 137 cm to 162 cm tall (4-1/2 to 5-1/3 feet). A 12 year old boy should be between 137 cm to 160 cm tall (4-1/2 to 5-1/4 feet).

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Average Height to Weight for Teenage Boys - 13 to 20 Years

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Generally speaking, the average height for 15 year olds girls is 62.9 inches (or 159.7 cm). On the other hand, teen boys at the age of 15 have a much higher average height, which is 67.0 inches (or 170.1 cm).

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Most girls stop growing taller by age 14 or 15. However, after their early teenage growth spurt, boys continue gaining height at a gradual pace until around 18. Note that some kids will stop growing earlier and others may keep growing a year or two more.

Can you grow 1 cm after 17?

Even with a healthy diet, most people's height won't increase after age 18 to 20. The graph below shows the rate of growth from birth to age 20. As you can see, the growth lines fall to zero between ages 18 and 20 ( 7 , 8 ). The reason why your height stops increasing is your bones, specifically your growth plates.