What do you need to do to burn 1 kg of fat?

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This question is probably asked by every woman who wants to lose weight. How to burn 1 kg of fat? See how much effort you have to put in the exercises so that your weight decreases day by day! 

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How many kcal do you need to burn to lose 1 kg? 

To reduce your body weight by a kilogram from fat, you should burn about 7000 kcal. Do you think it is not so much? Well, it turns out that it is much easier for us to eat such amount of kcal than to use them for energy production. And this energy – in order to lose 1 kg of fat – must really be a lot. 

How to get rid of belly fat? 

How to burn 1 kg of fat? 

The following values were calculated for a woman whose BMI is around 28-29 (it weighs 72 kg and is about 160 centimeters tall). Remember, however, that the number of calories burned depends not only on your height and weight. It is also dependent on age, body composition, physical fitness and energy conditions. The following data is therefore approximate. 

How much time should you practice to burn 1 kg of fat? 

Running – 10 hours 

Skipping rope – 14 hours 

Training on the elliptical trainer – 15 hours 

Swimming – 16 hours 

Stepper training – 16 hours 

Roller skating – 16.5 hours 

Fitness classes – 18 hours 

Aqua aerobic – 22 hours 

March – 23 hours 

Dance – 24 hours 

What is the expert for this? 

Theoretically, if we eat with an energy deficit of 1000 kcal per day, we should reduce body weight by 1 kg per week. However, studies show that regardless of whether the caloric deficit is at – 500 kcal or -1000 kcal per day, the weight loss is comparable. Despite efforts to maintain the energy deficit at -1000 kcal, patients consumed a comparable amount of calories with patients from the group with a smaller diet regime. The more restrictive the diet, the more strong the biological urge to eat as a result of leptin reduction. In addition, it should be remembered that after a reduction of more than 10 kg there is a reduction in the rate of basic metabolism and effort expenditure of energy (because of lower body weight). To maintain the same as the initial energy deficit, diet and energy expenditure should be modulated at the right time and at the same pace. It is also necessary to verify the diet with possible additional factors that affect the energy demand, for example in hypothyroidism, resting metabolic rate may drop by up to 30%. 

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You can read also: Diet and exercise as one of the main ways to lose body fat

Posted on: March 22, 2019

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