To lose weight 1 kg per week is necessary to reduce the consumption of about 1100 kcal in the diet daily, the equivalent of 2 dishes with 5 spoons of rice soup + 2 soup spoons of beans 150 g of meat + salad. Reduce 1100 kcal per day during a week results in a total of 7700 kcal, the value corresponds to the amount of calories stored in 1 kg of body fat.
However, to reach this level of calorie reduction in the diet is usually a great challenge, and so it is also necessary to practice physical activity in order to increase the burning of calories and speed up metabolism.
How many calories to consume per day
To find out how many calories you need to consume per day to be able to lose up to 1 kg per week, the first step is to calculate the energy expenditure basal, which is the amount of energy expended by the body just to keep the vital functions, such as the functioning of the lungs or the beating of the heart, for example.
Then, you must add the calorie expenditure made by the activities that makes as soon as of the day and by physical activity. The final value are the calories needed to keep weight stable without gaining and without losing.
From the result of the calculator, you should reduce to 1100 kcal, and the final result corresponds to the number of calories that you should consume per day to achieve the weight loss that you want.
Amount of calories burned in physical activity
To help in burning calories and weight reduction, a good strategy is to increase the practice of physical activity, which accelerates the metabolism and stimulates the burning of fat.
On average, a person with 60 kg spends about 372 calories when you practice 1 hour of weight training, while a person with 100 kg spends about 600 kcal to do this same activity. This happens because the larger the weight, the greater effort of the body to perform the same activity in order to guarantee oxygen and nutrients to all the cells.
It is also important to remember that the greater the amount of muscles in the body, the greater the energy expenditure of the individual, because muscle mass consumes more calories than fat to keep in the body.
Because losing weight is getting more difficult
Slimming down is becoming increasingly difficult to because to lose weight, the energy expenditure of the body also decreases, as the effort to maintain a body of 80 kg that is less than the effort to maintain a body of 100 kg, for example.
In addition, the metabolism also decreases with advancing age, and it is common to feel more difficult to lose weight as one grows older. To overcome this difficulty, it is necessary to adjust the power and increase the practice of physical activity, as this keeps the metabolism active and increases the amount of muscle mass in the body, helping in loss and in weight control. To help in loss of weight, learn about 7 foods that speed up metabolism.