The experts agree that weight loss should try to download a kilo of weight per week, maximum. It is possible to lose more weight, but most likely at the expense of muscle and the liquid we have in our body. In any case and always risky as ineffective or recover the lost weight quickly or fall behind your metabolism hindering the process of fat burning.
In addition, the constant loss of a kilo each week maximum ensures that only remove fat deposits accumulated in the body. This is the healthiest way to lose fat permanently and change body composition, while a high metabolic rate and remains healthy.
So if you focus on losing a kilo of fat you need to burn 9000 calories per week because one gram of fat contains 9 calories. Now, while that’s the number of calories you need to burn to remove a kilo of fat no all must come from the diet. This is why you should reduce over 1000 calories per day, which is not recommended at all!
Then you’ll want to reduce 3000 or 4000 calorie diet per week, equivalent to reducing about 500 calories per day. This cut can mean leaving white bread at lunch, or breakfast cereals and fruit instead of coffee and pastries, or other change mayonnaise dressing, or stop consuming soft drinks and demotivates. Simple changes …
Sleep 8 hours instead of the few hours a day sleeping poorly can make you burn 500 extra calories a week
Replace sugar with saves calories and poor nutrition
Just stay and eat at home and prepare your food as you consume fewer calories
Now, what we need is to increase your activity to burn 4000 or 5000 calories a week other. It seems a lot, but just doing a few movements each week, walking a bit more than usual and generally be more active than you are now every day can easily take to burn 5000 calories in a week.
Walk an hour at a leisurely pace makes you burn 300 calories, if you do burn more faster
The elliptical makes you burn about 500 calories an hour at a rate of moderate to severe
Routines Length weights make you burn 350 to 400 calories depending on the intensity, but also make you burn calories up to 24, 36 hours of training
Some people need to adjust your cutting calories depending on your daily needs. If you’re already consuming low amounts of energy, then cut 500 calories per day would not be a practical solution. In fact if you’re eating little you have to do the opposite. If this is your case here’s the link to an article about eat more and lose weight.
In any case, as most practical rule for counting your calories would be better to use percentages. This implies that for practical purposes could reduce your daily calories by 15-25% of your normal intake.
As an example, if you normally consume 2000 calories a day, then:
2000 calories x 0.2 (20%) = 400 calories
So you have to reduce 400 calories, so you’d be consuming 1600 calories per day.
The idea behind the percentage to reduce calories is to prevent less than 1500 calories for men and 1200 for women consume. Go further can have serious consequences on our health.
Whichever method you’re looking to lose weight, do it gradually and focus on increasing your activity rather than dropping calories in the diet. You really need a high metabolism to a continuous loss of weight, and exercise is the best way to maintain a high metabolism and burn body fat.
To sum up, eat 300 to 500 fewer calories per day you will lose between 500 grams to 1 kg of mostly fat per week, which is a realistic goal.
It may sound little, but by staying focused on your goal and with patience you will get better results, more durable and especially health. This is the path to the body you want. With only lose half a kilo a week, in 12 weeks you could lose 6 kilos, 12 kilos in 24 and so on. And if you really strive and commit, in 12 weeks you could lose as much as 12 kilos, or 24 in six months, or almost 50 kilograms in a year permanently!
If you let us play around with the numbers you really notice that there are few kilos you missed …