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 contains about 9 calories pergram and a high energy content. This is approximately 4,100 calories per pound pure 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.
Risk of too few calories
There is a risk to your health if you reduce too many calories (e.g. by not consulting a doctor or miscalculating your calorie needs) so that your body doesn’t get enough nutrients. These problems include impaired maintenance of bone mass, depriving the brain of the necessary energy, lowering metabolism, and an increased risk of developing gallstones.
Some symptoms that you can feel like often sick, can not lose weight, the atmosphere of the day changes, difficulty sleeping, and constipation. On the other hand, consuming fewer calories than BMR can slow down your metabolism, putting you at risk of starvation.
Finally, it’s even harder to lose weight. So, before reducing calories, you should talk to a doctor or nutritionist. People with certain health conditions, such as diabetes, may need a special diet to help them manage their condition.
How do you lose one pound in one week?
In the short term, it takes an energy deficit, which is to burn more than you receive. Humans are very bad at recording how many calories they eat. They generally underestimate calorie intake and forget about the sweets they eat between lunch and dinner.
They often forget to pour orange juice in the morning. Therefore, a person’s weight increases faster. In addition, they also tend to overestimate calorie expenditure.
Doing sports can make a difference. Recommended exercise lasts at least between 180 to 300 minutes in one week, to lose weight.
Time It Takes to Burn a Pound
It takes one person to respond to a diet, and physical activity will be different. A person may have the same plan as another friend, but the body’s response will determine everything.
Some of the things you’ll find in principle are being discussed include:
- You should maintain a deficit of 500-1000 calories per day
- This diet will help you lose 1 point to 0.5 kgs each week
- The pounds you lose include fat, water, and lean tissue
Some tips to keep in mind when speeding up the process are:
- Consume highly nutritious and low-calorie foods
- Choose low-calorie foods and do not consume empty calorie foods such as sodas and sweets
- The portion of your food according to the nutrients that will help you consume a small number of calories per meal
- Eat fewer calories by eating some small foods that are higher in nutrients and fewer calories
- This way, you don’t have to count how many calories are in a pound but will manage to bring about healthy lifestyle changes. These changes can be followed in the long run without wanting sweet foods.
Best Guide to weight Loss
Make sure your calorie intake is less than you burn every day
That’s the whole weight loss secret. The theory is easy, but the practice can be very challenging. For every kilogram of lost weight, you need to burn 3,500 calories. That is, you need to burn 3,500 calories more than the caloric intake you get from food.
Be aware that you need to exercise to burn 5 kg in a week. Letting yourself starve is not the right choice. Hunger can complicate weight loss, especially after your diet stops.
Understand that you’ll burn calories while doing everyday activities like walking, climbing stairs, and even with breathing techniques. There aren’t many calories that can be burned because of it, but you don’t have to burn all those calories that you have to burn just by strenuous exercise.
If you want to lose 5 kg in a week, you need to burn 5 thousand calories more than your daily caloric intake
People weighing 80 KG burn 1,000 calories by playing competitive football for 90 minutes. This means you need to play competitive football for 7.5 hours throughout the day to burn 5,000 calories. Not impossible, but very difficult.
Understand that the average person burns 2 thousand calories every day by doing normal activities
If you consume exactly 2,000 calories from your diet every day, your weight will be the same, not gaining or decreasing.
If you’re trying (and it looks like you’re) losing weight, a healthy person should consume 1,200 calories a day, regardless of the diet of choice. This means that to reach your target, every day you have to eat 1,200 calories, then burn 4,000 calories.
Water is a faithful friend to those who are dieting. Drinks containing caffeine, sugar, and sweeteners are the archenemy for those who are dieting. Energy drinks or body ion substitutes can contain 400 calories. That’s a third of your total calorie intake per day. Stay away from any drink except water, with one exception:
If you are tired of drinking water every day, you can occasionally intersperse it with green tea. Green tea contains many antioxidants and 2 calories, hence it is safe to drink.
If you are really hungry before mealtime, drink a large glass of water right before eating. The stomach will be fooled, thinking that you are fuller than you are, and the hunger is reduced.
Don’t eat simple carbohydrates
Simple carbohydrates, also called refined carbohydrates, are usually less nutritious and absorbed by the body very quickly. Avoid processed simple carbohydrates, such as:
- White bread
- White rice
Replace simple carbohydrates with complex carbohydrates
Complex carbohydrates, unlike simple carbohydrates, are rich in fiber and other nutrients and are absorbed by the body and released into the bloodstream much more slowly.
Examples of complex carbohydrates include:
- Wheat bread, wheat paste, brown rice
- Legumes and pods such as lentils, carrots, and sweet potatoes
- Vegetables, fruits like asparagus and apricots
Find out also about How Many Calories In a Banana.
Eat fat-free protein
Choose beef that contains 98% protein and 2% fat. Choose a skinless chicken breast. Processed soybean products such as edamame (soybeans from Japan) and tofu are also rich in protein. So does a variety of fish, including salmon.
Stay away from fast food
In addition to everything cooked in saturated fat, fast food such as burgers, fries, and milkshakes (or burritos, mac ‘n cheese, or sandwiches) all contain so much salt and sugar. This food is empty carbohydrates, without true nutrients. If you seriously want to lose a few pounds as well as get your weight back on a healthy track, you’re getting away from fast food.
Doing breakfast as a king, lunch as a prince, and dinner as a poor man
Have you heard such a phrase? There’s the truth behind it. Eat as early as possible to turn on your metabolism and give you enough energy to get through the hours leading up to lunch comfortably. Then, for dinner, slow down the metabolism with the smallest portion of food in a day. Here are some examples of menus that you can cook yourself for one day, with one snack in between:
- Breakfast: egg white omelet with spinach and chicken breast, plus a banana and some fresh blueberries
- Lunch: salmon steak on top of quinoa, accompanied by a small salad
- Snack: a handful of pistachio nuts
- Dinner: carrots and pepper-spiced mushrooms
Create a calorie journal where you record the number of calories from everything you eat
Consistently noting in a calorie journal will help you know when it has exceeded the limit. You can know when and what foods should be consumed, along with the taste. The footage of the struggle is also fun to remember after his pain passed.
Practice counting calories and portions of food well. It’s not easy to calculate everything at the beginning, but after all this time, it will feel like a natural habit. Never forget to measure the number of calories contained in a particular food.
Walk wherever you want to go. If the distance is too close, then try to walk, do not get used to using the vehicle. Prepare the pedometer. The pedometer tracks the number of steps you take throughout the day, and you can hide them at your waist so no one sees them. A good pedometer can convert steps into calories.
Get used to breathing or stretching before exercising
Do 20 push-ups, 20 sit-ups, and 20 burpees. To do a burpee: you jump, then when you land, you jump push-ups, then jump, push-ups, and so on.
Run-on the spot intensely for 1 minute, then jog lightly on the spot for 1 minute.
Touch your toes, stretch both arms together, let the quad muscles and hamstring muscles relax, and don’t forget your torso and neck.
Try interval training
In interval training, you do very intense activities in a short period, then activities with a moderate or light intensity most of the time. Scientists found that through several studies, people who exercise intervals can exercise periodically but in short, and can burn more calories than people who exercise with medium intensity throughout the session.
- Example of interval training
When running around the field, run one lap as fast as possible, then jog three laps at a light speed. One session contains four rounds.
Use cardio machines
If you don’t have a cardio machine at home, you can join the game to use it. Try the following cardio machines and note which one suits you best:
- Treadmills can be worse than free running, but it’s better than not running at all. Try a fast enough pace to make you sweat.
- You can set different endurance strengths for most elliptical machines, making it a good strength training or cardio workout.
- Static bike. If you take a spinning class, be prepared to be forced to train hard. Spinning classes that use static bikes are a great way to lose weight.
Stop counting how many calories in a pound and start focusing on the calories you need to reduce for a leaner and healthier body. Find new research, prioritize yourself, and give yourself the time it takes to burn excess weight.
Although we all want to achieve a healthy weight at first, it is still better to take longer. This will help you achieve your ideal weight and maintain it for the foreseeable future.
A diet that shows immediate results only makes you gain weight faster. Keep in mind your long-term goals and remember your body will react to weight loss regimes differently from others because you are unique, just like everyone else.