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There is a difference between burning calories and burning fat. The main aim of exercising should be burning body fat and not simply burn calories. Light exercise burns calories from sugar and other carbohydrates, also called "energy calories". This leads to a loss of "water weight" and a decrease in metabolism. To target calories stored in body fat, there needs to be a high intensity exercise regime combined with weight training.
In order to burn fat even when you are not exercising, the rate of metabolism should be increased. This uses energy stored in fat, so all activities that increase metabolismare helpful in trying to reduce body fat. The best way to increase metabolism is anaerobic exercise such as weight training.
Most food groups provide calories, some more than others. Non-caloric food items include water, vitamins, tea leaves, coffee, spices and some other items. This means that consuming these products alone cannot be broken down to release energy in the body. Fat contains the maximum calories compared to other food groups, of 9 kcal per gram.
Fats constitute both fatty acids and glycerol. Examples of edible animal fat include lard, fish oil, and butter. Examples of edible plant fat include peanut oil, soya bean oil, sunflower oil, sesame oil, coconut and vegetable oil.
The intake of fat in the diet is necessary as it contains essential fatty acids required for the body. It also aids in the digestion and adsorption of important minerals. It not only stores excess energy in the body but is also essential to maintain a healthy skin, insulates the organs against shock and acts as a buffer against diseases. Fats can be categorized into saturated and unsaturated fats. Saturated fats are found in foods like oils, butter, beef, and dark chocolateand considered better than unsaturated fatty acids which are found in foods like avocado, nuts, oils, and meats.
If the calorie intake exceeds the daily requirement level, and is not burned by exercise, it can result in weight gain and other health complications with the passage of time. There are diseases associated with excess intake of fat in the body. Diets high in saturated fat have shown to be associated with an increased risk of heart disease and atherosclerosis.