According to a research result, 1 pound of fat contains 3,500 calories of energy.
1 Kg = 2.2 pounds
1 Kg of fat = 2.2 * 3500 = 7.700 calories
We need to spend 7,700 calories to burn 1 kg of fat, but this mathematical side is not that easy in real life 🙂
One Kilogram of Body Fat Equals 7,700 Calories!
Is it possible to lose weight by exercising? Dr. Kevin Hall achieved the following results in a study.
A 90 kg man exercises 4 hours a day, once a week, and when he continues this for a month, he can lose 2.3 kg. This result includes the best probability. Based on this, we draw the following conclusions.
– 4 hours of fitness per week = 16 hours of sports per month
– 16 hours of sports per month = 2.3 kg
– 1 hour of sports = 750 calories (90 kg of people will spend this calorie with the chance of full sports for 1 hour.)
– 16 hours of sport = 12,000 calories
– 12,000 Calories = 2.3 kg 1 kg = 5,217 calories.
How Many Calories Should We Burn To Lose 1 Weight? You Need to Burn 5,217 Calories!
In other words, the 90-kilogram male lost 1kg for every 5,217 calories he burned by exercising, but we don’t know how much of that is from fat or other things.
When you burn 5,217 calories, you can lose 1 kilogram. However, some of that 1 kilogram goes from body fat, some from body fluids and some from glycogen stored in the muscles. So when I burn 7,700 calories, there is no fact that these will go away from fat.
When a person starts a strict diet or sports, the body defense mechanism goes to a restriction in the energy it devotes to basal metabolism, and every day is spent on life functions. He’s starting to be more cautious. This reduces the impact of your sport or diet. This is scientifically proven.
90 kilograms of men lost 2.3 kilograms a month through exercise. In other words, he came to this conclusion by simply burning an extra 400 calories a day.
If you cut those 400 calories from eating, you can achieve the same result. Some studies clearly reveal these results. But do not forget how complex and unexpected results the human body produces. It is very difficult to say that these results are always true for everyone.
How Many Calories in One Step? How Many Calories Am I Burning When I Take a Step?
“How many steps should I walk to lose weight?” “How many hours should I walk to lose 1 kilo?” You can understand how variable the answer to your questions is by examining the table below.
To illustrate a man of more than 90 kilograms, he burns 0.055 calories with every step he takes. When he takes 1000 steps he burns 55 calories and when he takes 10,000 steps he burns 550 calories. Below you can see the calories burned at every 1000 steps for other weights.
Amounts of Calories Burned for Each 1,000 Steps According to Weight
| 45 kg | 28 calories |
| 55 kg | 33 calories |
| 64 kg | 48 calories |
| 73 kg | 44 calories |
| 82 kg | 49 calories |
| 91 kg | 55 calories |
| 100 kg | 60 calories |
| 115 kg | 69 calories |
| 125 kg | 75 calories |
| 136 kg | 82 calories |
Is It Possible to Lose One Weight a Day? How Many Calories in 1 Kilo?
If we take a person who weighs 90 kilograms to lose 1 kilogram a day, he needs to burn 5,200 calories to lose 1 kilogram a day. When we assume that Basal Metabolism is 2000 calories;
It should burn 3,200 calories without eating anything. However, it is very difficult to burn 3,200 calories without eating anything.
Let’s say he’s also paying attention to what he eats and he gets 1,500 calories a day.
To lose 1 kg in a day, you need to burn 5200 + 1500 – 2000 = 4.700 calories with exercise.
How Can We Burn 4,700 Calories?
How long should I run to lose 1 kg? Even a marathon runner can burn 2,500-4000 calories at the end of the marathon. Even if you think you will run a marathon without eating anything, it is very difficult to reach 4000 calories at the end of the marathon or to complete this marathon in a healthy way.
Either way, this is almost impossible: a marathon run can burn a total of 4000 calories throughout the day. It’s impossible to finish this marathon if you’re not very fit!
The Results of Rapid Weight Loss
While it is not possible to lose weight at the rate described above, there are many dangers in pushing the upper limits of realistic weight loss. Fatigue or fatigue, gallstones, headaches, dehydration, dizziness, and dangerous electrolyte imbalances are possible.
Since there is a limit on how fast your body will burn fat, you will begin to break down protein so you will quickly destroy muscle mass. If you consume muscle mass over time, you will have fewer cells using calories, making it even more difficult to keep losing weight.
If you lose weight too fast, your body may react by reducing your metabolism as a defense mechanism. A study conducted on a group of people who participated in the weight loss program called The Biggest Loser on US television showed that rapid weight loss slows their metabolism. Also, most of these people who lose weight gain more than they lose quickly.
An exceptional case: Water Weight
What should I do to lose 1 kg? The only way to lose weight in a single day is to be healthy and the only way is to lose or lose the weight of the food in your stomach.
If you fast for a day, it drains most of your digestive system so it’s fairly easy to lose weight. You will also have less salt and carbohydrates circulating in your blood, which will cause you to reduce water weight. In fact, up to 2 kilograms of fluctuation per day is quite normal, the difference is that this fluctuation tends to return to the other side the next day.
How Much Weight Loss per Month or Week is Healthy?
Experts recommend the correct weight loss as 10-14 percent of your body weight per year. If you are 90 pounds, experts recommend that you lose 12.6 pounds a year with the best chance. These results show that an average of 1 month of weight loss is healthy. This means 250 grams per week. Is it possible to increase this several times? Yes, but then they come back at the same speed.
Very aggressive weight loss not only causes irreparable damage to your body, but you will regain the weight you lost when you stop this aggressive diet.
The 500 Calorie Deficit Myth
It is a common urban myth that if you reduce your daily calorie intake by 500 calories or consume 3,500 fewer calories per week, you will lose half a kilo of fat each week.
This equates to a total of 26 kilos in one year.
However, the reality is very different.
The 500 calorie deficit myth significantly overestimates the potential weight loss that can be achieved over a period of time.
This prediction seems to work quite well for moderate weight loss in overweight and obese people in the short term. In the long run, however, it breaks down and makes people fail and frustrated.
What this myth does not take into account is the body’s response to changes in composition and diet.
When you reduce your calorie consumption, your body responds by allowing you to burn fewer calories. You start to move less and the body becomes more efficient. It does the same amount of work, but uses fewer calories than before.
You can lose muscle mass along with fat, which allows you to burn fewer calories.
Although the technical term is “Adaptive Thermogenesis”, it is often referred to as fasting mode. In other words, your basal metabolic rate decreases. The full effects of this condition on weight loss have not yet been disclosed.
Weight loss does not improve on a linear chart and usually slows down over time.
Summary: The 500-calorie open diet exaggerates its weight loss potential. It does not take into account changes in body composition and low calories burned.
Whatever diet you adopt, if you want to lose weight and achieve a healthy body, you can start by creating a healthy diet instead of waiting for weight loss in various weight loss cycles. To step into a healthy and balanced diet, you can take advantage of online diet opportunities with calorie calculations by online dietitians.
