Weight loss of 1 kg, how much effort is required

These days did not go to exercise, these days eat more, resulting in an increase in waistline, the body also became bloated, this is often said to be "fat". The reason for fat is very simple, is to eat more, move less, the calorie intake is greater than the consumption of calories. Usually, people gain 1 kg is not obvious, if the fat 3 kg or more will be easy to see from the body shape. On the scale, 1 kilogram can be reflected in numbers, if you want to make this 1 kilogram on the scale to lose, and need to eat less how many calories, more exercise for more time?

How much effort is needed to lose 1 kg of weight

Eat 7,500 kcal more, gain 1 kg of weight

The "one bite effect" in daily life tells us that it is so simple to gain 1 kg of weight. Eating one more bite of rice (about 38.5 kcal) every day, one more bite means eating 1 more dumpling, or 1/3 section of doughnut, or half a banana, or 11 fried peanuts, or 1 and a half soda crackers, or 8 pistachios, or half a tablespoon of vegetable oil, for six months, that is, 183 more bites, the weight can be increased by nearly 1 kg. And in the daily diet, inadvertently will eat more than one bite, and usually not only eat more than one bite, the accumulation of months and years of weight will also inadvertently increased by a few kilograms. This is why there are more and more obese people.

How long do you have to exercise to burn 7,500 kcal?

The same individual, different forms of exercise, the same time to consume different calories; the same form of exercise, different individuals, the same time to consume the calories will also be different. For example, a person weighing 70 kg who walks briskly at a speed of 90 meters per minute with a closed stomach for 1 hour per day, 5 days per week, will burn 1400 kcal per week. To burn 7,500 kcal, it is necessary to maintain such exercise for more than 5 weeks, while not eating more. If a person weighing 90 kg walks briskly at a speed of 90 meters per minute with a closed stomach for 1 hour a day, 5 days a week, he or she will burn 1,800 kcal a week. To burn 7,500 kcal, it is necessary to adhere to such exercise for more than 4 weeks.

To lose 1 kg of weight, you need a combination of diet and exercise

As seen above, 1 mouth to eat can not be fat, exercise 1 day can not become thin, weight loss is a long-term process. If you want to lose 1 kg of weight in half a month, you should consume 500 kcal less or more than usual every day, you can eat 200 kcal less every day, and then consume 300 kcal through exercise. 200 kcal of food is equivalent to eating 1 or 2 less staple foods, or 20 grams of oil, easily controlled can be done, but to ensure adequate nutritional intake, to ensure the supply of carbohydrates, fat, protein three major nutrients. Replacing refined white rice with coarse grains and eating more satiating vegetables can help reduce calorie intake and also ensure the supply of nutrients. 300 kcal of exercise is equivalent to: a 65 kg person walking fast (1 minute walk 106 meters) for about 1 hour, certainly sweating and sweating state. 1 65 kg person playing badminton or basketball for about 1 hour, not counting the intermission time. This amount of exercise is still a must-do every day.