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, in reality, in order to achieve the desired weight, we must pay attention to the consumption of calories since it depends on it that we increase or lose weight. However, in addition to calories, we also have to promote healthy eating habits to opt for a diet that is nutritious and beneficial for the body, while low in calories. In this article we are going to discover how many calories are a kilo of weight so that, thus, you can better count your diet and achieve the objectives 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 7700 calories from your diet. And this can be achieved in two ways:
- Through the diet: 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 and low-calorie diet together with the practice of exercise on a regular basis. In this way, you will be able to accelerate the burning of calories and reach 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 sport but, later, you swell to eat fats and sugars, your body will burn few calories. Therefore, begin to reduce your daily caloric intake and, in addition, practice exercise. With this simple trick you will be able to achieve your purposes in a healthy and lasting way.
Tips to lose weight in a healthy way
It is important to note that, although there are 7700 calories that you have to burn to lose 1 kilo of weight, the truth is that the best way to lose weight is to do it progressively. Do not be in a hurry to get your ideal weight, it is much more recommended to lose little by little so that, thus, we avoid the rebound effect.
Therefore, it is not advisable to opt for express diets or diets too low in calories. It is best to reduce daily about 300 or 400 calories from your diet 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 hardly realizing it. And it is that you will not go hungry by the diet, so it will be much easier for you to reach your ideal weight.
Opting for too drastic diets or “express” slimming plans is a mistake because it will not allow you to change habits. Think that, the goal, should not be to achieve your ideal weight but to relearn to eat. It is important that you know how to eat in a healthy and beneficial way for your body so that, thus, you do not fall into the same eating errors that you had previously.
Is 1000 calories a kilo? No
Many people believe that losing 1000 calories is equivalent to losing 1 kilo. But, as we have already seen, this statement is not true at all. In fact, in order to lose 1 kilo, we must remodular our diet and reduce it by 7700 calories.
As we see, this amount is very high, therefore, the best way to reduce it is to reconfigure our habits and, above all, do it progressively. Here is an example so you can 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 an adult man needs about 2000 calories a day and a woman about 1800.
- Ana weighs 80 kilos and measures 1.65 cm
- You want to lose 15 kilos
- To stay at your weight, you have to consume around 1800 calories
- Our goal will be to try to reduce 3500 calories a week to lose 0.5 kilo per week, that is, 2 kilos per month
- Daily, 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 3500 fewer calories a week we will have to supplement the diet with physical exercise. Simply, if you dedicate 3 days a week to go to the gym you will already lose weight. Well, in each session, you will only need to burn about 235 calories to reach 3500 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 go hungry. It is best to go little by little but constant. If we lose about 2-3 kilos a month, in a matter of 6 months we will have reached 12 kilos and, in addition, we will hardly have noticed!
It is important to lose weight without going hungry so that we can, really, maintain 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 lose the weight that you have left over in a very comfortable and simple way.
How many calories 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. Daily you must restructure your diet and your caloric burning, 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, then we are going to give you the concise formula so that you know how many calories you need in a particular way. To do this, you have to do this calculation:
- Multiply your current weight by 30
That is, if you weigh 63 kilos right now, your body needs 1890 calories a day to stay as it is. Therefore, we must reduce that daily amount to achieve progressive weight loss. As we have said, 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 you never reduce 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.
