How Many Calories In a Pound: Best Guide to weight Loss

How Many Calories In a Pound

Everyone dreams of a perfect body. Running a diet is one of the most common things to do to lose weight. Calorie deficits are the key to successful dieting. So, to be able to trim excess weight, you need to burn more calories than the number of calories eaten. How Many Calories In a Pound: Best Guide to Weight Loss will give you further understanding.

Do you know how many calories are recommended for weight loss?


What are calories?

Calories are the amount of energy you get from your intake of food and beverages consumed. Such energy is important as a fuel in carrying out various functions of the body. Various body movements ranging from sitting to running certainly require energy.

However, the amount of energy required varies depending on the intensity. Every time we use energy, the calories in the body will be burned. Meanwhile, calories that do not need to be used or excess will be stored in the body in the form of fat. In other words, if you consume foods or drinks high in calories, the pile of fat in the body will be more and more.

Some calories can be stored as glycogen, but most are stored as body fat.


What is Body Fat?

Body fat does not just contain pure fat.

Pure fat

Pure fat contains about 9 calories per gram and high energy content. This is approximately 4,100 calories per pound of pure fat.


Body fat

Body fat consists of fat cells, called adipocytes, which also contain some fluids and proteins other than fat.

Therefore, the caloric content of body fat will be slightly lower than the caloric content of pure fat


How Many Calories In a Pound?

The number of calories to burn to lose 1 kg of body weight

Calorie and weight calculations can’t apply to everyone. Because the process of burning and metabolism of each person’s body is different.

But in general, 1 pound (0.45 kg) of fat is estimated to contain 3,500 calories. So, if 1 kg of body weight = 2.2 pounds, then to lose weight 1 kg, you are estimated to need to burn about 7,700 calories.

So, if you reduce 500-1,000 calories per day, then you will be able to lose 1 kg of weight within 1 week. If routinely done, then within 1 month you could lose weight up to 4 kg or even more.

Even so, keep in mind that human weight consists not only of fat, but also a muscle, water, and other tissues in the body. Therefore, there will be many factors that affect your journey in trying to lose weight.

Usually, the more weight is trimmed, the longer it takes to burn fat. So, a decrease of 1 kg for 1 week may occur at the beginning of the diet period. But when you reach a certain weight, this process can slow down.


The Myth of a 500 Calorie Deficit

Common myth: If you consume 500 calories less each day or 3,500 calories less per week, you’ll lose one pound of fat every week. This would equate to a total of 52 pounds a year. However, the reality is very different.

The myth of a 500 calorie deficit significantly exaggerates the potential for weight loss that can be achieved over a certain period.

This estimate seems to work quite well in the short term, especially for moderate weight loss in overweight people. But it’s a mess in the long run and makes people fail and disappointed.


Failure of this myth

The failure described by this myth is to respond to changes in body composition and diet. When reducing caloric intake, the body responds by burning fewer calories. Your body becomes less mobile and more efficient. It does the same amount of work but uses fewer calories than ever before.

You may lose muscle mass along with fat, thus making you burn fewer calories. It is often called hunger mode, although the technical term is adaptive thermogenesis. Weight loss is not a linear process and usually slows down over time.

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