Losing weight isn’t magic, it’s pure and simple mathematics! Find out how many calories you need to burn to lose 1kg of fat.
Nowadays, most of us are chasing better health and, of course, the perfect body. And, to this end, it is even more common for people to look for efficient methods to lose weight and achieve the physical shape considered ideal.
But, after all, do you have any idea how many calories you need to burn to lose 1kg? The question may seem simple at first glance, but the math goes a little further.
Fat x Muscle
To begin with, it must be said that the amount of calories eliminated until you actually manage to lose 1 kg is very relative. The number that the scale usually shows not only indicates the fat in your body, but also the water stored and, of course, the weight of your muscles.
In fact, as we showed here at Women’s Area previously, despite having the same weight, 1kg of fat and 1kg of muscle mass have different volumes. Therefore, it is important to look for a qualified professional to carry out an assessment of your body fat index.
So, maybe you’ve already eliminated a lot, but if you’re working out, this result will take longer to appear on the scale, although it may be visible in the mirror.
Therefore, your muscles will strengthen and you will be able to eliminate the sagging that fat brings. However, you won’t see much result in your weight, because, let’s face it, weight doesn’t define much, right?
How much do you need to burn to lose 1kg?
Now, returning to the previous question we asked at the beginning of the article. Basically, to lose 1kg of pure adipose tissue (i.e., fat) you need to burn or stop consuming more or less 7,000 calories. That seems like a lot, doesn’t it?
In practice, if a person who has a basal metabolism (an estimate of how many calories you would burn if you did nothing but rest for 24 hours) of 2,200 calories, limits themselves to consuming 1,800 calories per day, or sets out to burn 500 calories per day, day, she will be able to lose 1kg in two weeks, on average.
But, before you go out there and remove this or that from your diet, be sure to look for a specialized professional. Because it can help you lose weight.
This is because, to be successful and have lasting results, you need more than counting calories. As everyone already knows, only dietary re-education can create good lifestyle habits and help you lose weight healthily, eliminating only fat from your body, without causing damage to your muscles.
Because 100 calories from a soft drink is very different than 100 calories from a fruit, for example. Therefore, changes must be made so that you can lose fat in a healthy way.
The recommendation, if you are on the physical exercise team, is to combine aerobic exercises with strength exercises, which will increase muscle mass. The two together will work so that your metabolism continues to consume energy, that is, calories, even after finishing the exercise.
How to burn calories to lose 1kg
In addition to counting calories, as we explained, there are other healthy methods of burning calories. So, follow along as we explain how to lose 1kg easily, without much difficulty.
Firstly, as already mentioned, you will need to make some substitutions in your meals. Therefore, avoid foods rich in sugar and replace simple carbohydrates with whole carbohydrates. That is, instead of white rice, opt for brown rice, in the same way that you can also look for whole-grain pasta.
Next, you will need to give up your sedentary lifestyle for good. You can opt for more common, everyday physical activities, such as standing longer than sitting, if possible. Also, you know that staircase at work that is practically forgotten? Choose it over the elevator, this will speed up your metabolism and make it quicker to lose 1kg.
If you exercise frequently, try alternating your training with high-intensity bursts. So, if you are taking a light walk, try running for 3 minutes and then walking for 1 minute. With this, your metabolism will also speed up and calorie burning will be increased.
One last feature that you may not know is that consuming thermogenic foods also helps you burn calories faster. Therefore, the famous red pepper, ginger and hibiscus teas, caffeine and even ice water will help you on your weight loss journey. But be careful, these foods and drinks should be consumed in moderation.
Doubt resolved? We hope so!
Now, talking about fitness and weight loss, you might also like to check out: Tips that really work to lose weight after age 30.
Source: Galileu Magazine
