Most of our muscles do not work at all when we rest. As a result, we do not need more calories. Cells need little food to survive. The heart rate slows down and the digestion process is slow. All of these tasks require very few calories, such as half to one calorie per minute. This low calorie rate in the body is called basal and resting metabolic rate ( BMR or RMR) . Our muscles need a lot more energy when playing , running or jogging. That's about 10 times our BMR rate. If we take a vacation at high speed, we need 12 calories per minute. Weight loss will be followed by fatigue and constant tiredness. If we consume 1600 calories per day and consume only 1600 calories, we will not gain weight at all. For this reason, there are only two ways to lose weight. A) Calorie-free eating , b) Exercise. This time let's learn how to lose weight with the help of physical exercise. Calorie consumption can be divided into 3 categories based on physical activity. Such as: a) Comfortable: Professor , Tailor , Barber , Cobbler , Desk Job , Retired Worker , Housewife etc. They spend most of their time sitting and living a comfortable life. B) Medium: fisherman , potter , farmer , mason , rickshaw puller etc. They do light physical work. C) Heavy: stone carvers , blacksmiths working in mines , carpenters etc. They work hard all day. Let's take a look at some common weight loss activities. If you are asked to walk for 1-2 hours every day, it may not be possible for you because it will be difficult to get this time out of your busy life. However, you can spend at least half an hour every day on walking and yoga. What to do for this: - Walk together with family members. -Don't walk too much at first. Gradually increase the time. -If possible, use stairs instead of elevators. -Wear comfortable clothes and shoes while walking. -Try to walk as much as you can while walking on the road. -Play with your kids. -Do different physical exercises like jogging , swimming and cycling. - Go out jogging at least once a day in the morning or evening.