BURNING FAT VS CALORIES 

If you want to lose your weight and to stay in shape, you will have a need a healthy diet and exercise regularly to burn your fat. The first thing you need to understand about exercise is that burning calories does not mean burning fat. Your main focus when exercising should be to lose body fat, and you cannot lose body fat just by burning calories. When we exercise, our bodies will burn calories, but the calories are burned and derived from carbohydrates in our system. To burn calories in your stored fat, your body needs the presence of oxygen. There is a certain amount of oxygen your body needs to start burning fat, and the only way you can balance the amount needed by your body is to match your target heart rate during exercise. Please understand that if you continue to burn only calories in carbohydrates, you will lose a lot of “water weight” which leads to a decrease in your metabolism. Also, think of the calories burned in carbohydrates as your energy calories. If you lose a lot of calories, then your muscles will not get enough energy to increase your body fat burning indirectly. So you should increase your calorie intake when you are on an exercise program to regain your burned calories.

Burning Calories of Fat during exercise

During exercise, your body goes through a few stages before you reach the point where you burn fat. You will hear people say that you burn only sugar (carbohydrates) and not fat for the first 10 minutes of exercise. This is true to some degree. I say this because you will continue to burn sugar beyond the 10-minute mark if you do not work hard enough for your body to need more oxygen; or you work hard, and you can't give your body enough oxygen to burn fat. When exercising, you should walk at a steady pace (not too fast, not too fast) so that your body can use stored fat (not carbohydrates or sugar) as its source of energy. And remember that just because you have reached the stage where you burn fat does not mean that you will stay there. Staying in the fat burning phase also depends on you moving at the right speed for your body. Make sure you are within range of your target heart rate.

The only way to keep your calorie intake for hours after you finish exercising is to do an anaerobic exercise program. Weight training is key to burning fat at rest. Weight training is an anaerobic exercise that will make you burn more calories than exercise. The calories you burn during exercise are calories derived from carbohydrates (meaning you have to eat more calories a day to gain energy); but the calories you burn at rest are usually calories from fat. The reason you burn fat at rest is because weight training increases your metabolism, using stored fat as energy.

KETO DIET VS DAILY EXERCISES

 In, sometimes fat is good for our body because in keto diet we will use so much amount of fat in our diet to and to away from calories 

to make yourself happy and fresh, you will have to do exercise on regular bases and to do walk daily at least 30 minutes