Want to know how to workout to lose weight? It’s all in the afterburn effect! Put in a dedicated 45 minutes of high-intensity exercise and burn additional calories for the next 14 hours, reports the American College of Sports Medicine.

Researchers at Appalachian State University and the University of North Carolina set out to determine the afterburn effect of one bout of vigorous exercise on calorie burn after the exercise session concluded. Interestingly, ten healthy men were put into a metabolic chamber, which is a normal appearing room, but has the ability to measure individual caloric burn. Initially, the baseline calorie burn was measured as the men performed normal daily tasks, such as brushing their teeth, watching television, etc. The following day, the men performed a 45-minute stationary bike workout at a vigorous pace (sweated and breathed hard) to determine the afterburn effect. According to David Nieman, Ph.D, they found that 45 minutes of exercise resulted in a average additional 190 calorie afterburn effect later in the day while the participants were at rest. Further, additional calories were burned for 14.2 hours after exercise, including the first 3.5 hours of sleep.

Because there are 3,500 calories in one pound of fat, the additional 190 calories burned at rest can result in a one pound weight loss in about 18.5 days. Also consider that this is in addition to the calories burned during the 45-minute vigorous cycling workout routine, which burns around 300 calories. In total, 45-minutes of vigorous exercise can easily help you burn 500 calories per day, resulting in a one pound weight loss per week. In addition, a 500 calorie reduction in food and beverage intake can help you lose an additional pound per week, totaling 8 pounds per month! Over time this can result in significant long-term weight loss.

So, the myth has been debunked with this highly controlled study. Exercise daily, reduce your calories, eat healthier and the weight will come off. The afterburn effect will help you burn calories!