Do you want to lose weight quickly? So, surely more than once you have wondered how many calories you have to burn to lose 1 kilo. And it is that, in reality, to be able to achieve the desired weight we must pay attention to the consumption of calories since it depends on whether we gain or lose weight. However, in addition to calories, we also have to promote healthy eating habits to choose a diet that is nutritious and beneficial for the body, as well as low in calories. In this oneHOWTO article we are going to discover you how many calories are a kilo of weight So that, in this way, you can better account for your diet and achieve the goals that you have set for yourself in the short term.
7700 are the calories you must burn to lose 1 kilo
If you have ever wondered how many calories a kilo is, you have to know that the exact amount is 7,700 calories. What does this mean? Well, to lose 1 kilo of weight, you have to reduce 7,700 calories from your diet. And this can be achieved in two ways:
- Through diet: by readjusting your diet you will be able to reduce your calorie intake and, therefore, when you reach -7000 you will have lost 1 kilo of weight
- With sport: We must not forget that the practice of physical exercise leads to the consumption and burning of certain calories. Therefore, doing sports we also manage to reduce these calories
The truth is that the best way to lose weight is by combining the two indicated ways: eating a healthy, low-calorie diet together with exercising regularly. In this way, you will get accelerate calorie burning and get to these -7700 more easily.
In addition, it is important to note that, of the two options, the most important is food. And is that if you do a lot of sports but, later, you swell to eat fats and sugars, your body will burn few calories. Therefore, start reducing your daily caloric intake and also exercise. With this simple trick you will be able to achieve your goals in a healthy and lasting way.
Tips to lose weight in a healthy way
It is important to note that, although there are 7,700 calories that you have to burn to lose 1 kilo of weight, the truth is that the best way to lose weight is do it progressively. Do not be in a hurry to achieve your ideal weight, it is much more recommended to lose little by little so that, thus, we avoid the rebound effect.
Therefore, it is advisable not to opt for express diets or diets that are too low in calories. It is best to reduce about 300 or 400 calories from your diet daily and, in addition, go to the gym 3 to 5 times a week. With this restructuring of your habits, you will be able to lose weight without even realizing it. And you will not starve because of the diet, so it will be much easier for you to reach your ideal weight.
Opting for too drastic diets or “express” weight loss plans is a mistake because it will not allow you to change your habits. Think that the goal should not be to achieve your ideal weight but to relearn how to eat. It is important that you know how to eat healthy and beneficial for your body so that, thus, you do not fall into the same eating errors that you had previously.
1000 calories is a one kilo? NO
Many people believe that losing 1,000 calories is equivalent to losing 1 pound. But, as we have already seen, this statement is not true at all. In fact, in order to lose 1 kilo we must remodulate our diet and reduce it by 7700 calories.
How we see, this amount is very high, Therefore, the best way to reduce it is by reconfiguring our habits and, above all, doing it progressively. Here we leave you an example so that you understand what a good way to lose weight in a healthy way would be. To do this, we will have to start from the basis that a adult man needs about 2000 calories a day and one woman about 1800.
- Ana weighs 80 kilos and is 1.65 cm tall
- You want to lose 15 kilos
- To maintain your weight you have to consume about 1800 calories
- Our goal will be to try to reduce 3,500 calories a week to lose 0.5 kilo per week, that is, 2 kilos per month.
- On a daily basis, we will reduce your calories and make you consume 1400, therefore, we will be reducing 400 per day, that is, 400 calories x 7 days a week: 2800 calories / week
- Now, to reach 3,500 fewer calories per week we will have to supplement the diet with physical exercise. Simply, if you spend 3 days a week going to the gym, you will already lose weight. Well, in each session, you will only need to burn about 235 calories to reach 3,500 per week
That is, if we really want to lose weight we cannot focus solely on reducing food intake because, if we do so, we will endure VERY LITTLE. Nobody likes to go hungry And, really, it is very difficult to maintain a diet in which you starve. The best thing is to go little by little but constant. If we lose 2-3 kilos a month, in a matter of 6 months we will have reached 12 kilos and, furthermore, we will hardly have noticed it!
It is important lose weight without starving so that we can really keep our purpose. The moment we are hungry or follow a very restrictive diet, we will end up getting bored, tired and “throwing in the towel.” And that’s not what we want. So do not be in a hurry, be constant, bet on a healthy life and, over time, you will be able to lose the excess weight in a very comfortable and simple way.
How many calories do you have to burn a day to lose weight
Now that you know how many calories are a kilo of weight, we are going to help you organize your day to day by indicating the best way to lose weight in a healthy way. On a daily basis you should restructure your diet and your caloric burn, therefore, it is important that you know the calories that are recommended to lose per day.
Although in the previous section we have told you the generic calories that a person needs each day, below we are going to give you the concise formula so that you know how many calories you need in a particular way. For it, you have to do this calculation:
- Multiply your current weight by 30
That is, if you weigh 63 kilos right now, your body needs 1,890 calories per day to stay as it is. Therefore, we must reduce that daily amount in order to progressively lose weight. As we have commented, the healthiest thing is to try to lose 3500 calories weekly, which translates into an average of about 0.5 kilos of fat. Therefore, knowing how many calories you need per day, you can do the calculation to see how many to reduce from your diet and how many to reduce in the gym.
We recommend that never cut more than 500 calories from your diet because otherwise you will go hungry. It is better to complement your low calorie diet with physical exercise and an active life so that you can endure better and achieve the goals you have set for yourself.
This article is merely informative, at oneHOWTO we do not have the power to prescribe any medical treatment or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.
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