Merely and intuitively speaking, to lose weight you have to eat fewer calories than your body uses. This may sound like a cliche but that’s the way it goes the healthy way. Calories are the amount of energy in the food you eat. More precisely and technically, a calorie is the amount of heat needed to rise the temperature of 1 gram of water to 1 degree Celsius.Foods that are high in fat and sugar are also high in calories so if you eat more calories than your body uses, the extra calories will be stored as body excess fat. A pound of fat is about 3.500 calories.
This means that in order to lose 1 pound of fat in a week, you have to eat 3.500 fewer calories (that is 500 fewer calories a day), or you have to burn 3.500 extra calories.Let’s take a short practical example: 6 Ritz crackers, seemingly small, weighs 20 grams but contains 6 grams of sugar and fat. Those 6 grams of fat and sugar pack 100 calories of stored energy, which if unused will be stored as body fat. To burn off the energy in those crackers you would need to: go swimming for ~15 minutes; go jogging for ~12 minutes; sprint (run as fast as you can) for ~8 minutes.
Note that these are just approximate. The number of calories you burn depends upon the activity your are doing and the intensity level you are exercising at. Any activity that you perform can be done at a variety of intensity levels.Your body weight makes a difference also. The larger you are the more energy you need to use go faster. So a 240 lb. man will burn through calories approx. twice as fast than a 120 lb. man doing the same exercise at the same intensity level. Another essential factor is the body metabolism, which is a variable of genetics.
There may be easier for you to lose weight if you have the proper genetics, and it may be really hard if you are predisposed to gaining fat. Millions of people spend thousands of dollars looking for the right weight loss product only to be disappointed over and over again. With the endless sea of Weight Loss Nutrition that exist, the buying process for weight loss pills is often a very confusing and difficult experience. Never listen to the attractive slogans such as “lose X lb./kg of fat in Y days“, where X is a lot bigger that Y.
What you should keep in mind is the following thing: if it sounds too good to be true, then it probably is! Losing weight is not as easy as the product labels say. And if it happens to be so, then you should seriously consider the health matters of the diet you follow or the pills you take. The best way to lose weight and keep it off is to eat fewer calories and be active.
If you cut 250 calories from your diet each day and exercise enough to burn off 250 calories, that adds up to 500 fewer calories in one day. If you do this for 7 days, you can lose 1 pound or maybe a bit more fat in a week. Many experts believe you should not try to lose more than 2 pounds per week. Losing more than 2 pounds in a week usually means that you are losing water weight and lean muscle mass instead of losing excess fat. If you do this, you will have less energy, and you will most likely gain the weight back.
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