Weight loss ≠ fat loss, how long does it take to lose 1 kg of fat?
There is a difference between weight loss and fat loss. How long does it take to lose 1 kg of fat?
Weight loss ≠ fat loss, if you want to look good, you have to lose fat
Lose weight and lose weight, lose weight by layman, lose body fat by expert.
Body fat rate is the key to getting fat and thin. Only by reducing body fat rate can you really lose weight.
Losing 5 pounds of fat is completely different from losing 5 pounds of weight. In layman's terms, you lose 5 pounds of body weight, which may include 1 pound of water, 2 pounds of body waste, 1 pound of muscle and 1 pound of fat, and the weight loss effect is not very obvious. If you lose 5 pounds of fat, your weight loss may exceed 8 pounds, and the weight loss effect will be more obvious.
How to know whether to lose fat or lose muscle or other substances?
Very simple, a body fat scale can solve the problem. Through the body fat scale, you can measure your body fat rate, muscle mass, water content, and clearly know what to lose.
Keep your mouth shut, how long does it take to lose 1kg of fat
To lose 1 kg of fat, you need to consume 7700 calories in the body.
What is this concept?
If you eat 500 calories less per day, it will take 15-16 days to burn 1kg of fat.
How many calories are 500 calories, is there a more vivid expression?
The calories of different foods are different. The calories of 100g of potato chips are 495 calories, the calories of 100 cream cakes are 340 calories, the calories of 100g of apples are 53 calories, the calories of 100g of broccoli are 34 calories, and the calories of 100g of cabbage are 34 calories. The calories are 20 calories, and the calories of 100g of rice are 120 calories, so-
500 calories = 1 pack of 100g potato chips = 150g cake = 2 pounds of apples = 3 pounds of broccoli = 5 pounds of cabbage = 2.7 bowls of rice
It is also a 500-calorie food intake. You may easily eat a potato chip, and you may not even feel full, but if you replace it with broccoli of the same calorie, it is estimated that you will eat.
Therefore, people who want to lose weight only need to choose the right ingredients, and they can control their calorie intake without starving.
How hard is it to lose 1kg of fat with exercise
Similarly, to lose 1 kilogram of fat and consume it with exercise, what is the amount of exercise?
Yoga consumes about 150 calories in 1 hour, running 650 calories in 1 hour (keep the speed steady), swimming about 700 calories in 1 hour, cycling about 360 calories in 1 hour, climbing stairs about 450 calories in 1 hour, skating 1 hour 460 calories per hour, skipping rope for half an hour is about 350 calories.
That is to say, about 3.5 hours of yoga, or 1.5 hours of running, or 1.4 hours of swimming, or 2.8 hours of cycling, or 2.2 hours of stair climbing, or 2.2 hours of skating, or 3 hours of skipping.
This is only to consume 500 calories, and to lose 1 kg of fat requires at least 15 such exercises.
However, in actual exercise, carbohydrates, protein, and fat all provide energy for the human body. The above is that we assume that all the calories consumed are all from fat. This is the value. In other words, exercise to lose 1 kg of fat is measured in months.
How to make a daily fat loss plan
Keep your mouth shut, open your legs, as long as you take in energy < energy expended, you can lose weight.
Controlling your energy intake will make it easier for you to lose weight, and using exercise to lose fat will make you look slimmer.
How to make a fat loss plan?
Chinese adults generally need 2250 calories for men and 1800 calories for women. If you want to lose weight, it is appropriate to reduce 300-500 calories on this basis. It is generally not recommended to consume less than 1200 calories per day. If you want to lose weight faster, you can help burn calories through extra exercise.
Every sport, everyone's body weight is different, and the calories burned are different. It is recommended to compare the physical exertion table and make a rough estimate.
Daily fat loss tips
- Keep your mouth shut
①Control food intake
Only eat seven or eight full meals per meal, and pay attention to reducing the intake of fatty staple foods, such as potato chips, cakes, biscuits, fried dough sticks, instant noodles, snacks, etc.
②Reduce oil intake
Eat less fried or oily foods, develop a light and low-fat diet, and use more methods such as boiling, steaming, and salad
③ Eat less super processed food
Many snacks, such as: French fries, potato chips, snacks, puffed food, egg yolk pie, biscuits, and nuts, noodle soup, ice cream, coffee mate, etc. contain a lot of fat, and many of them contain trans fatty acids, These are super processed foods.
- Step out your legs
If you want to lose fat more efficiently, you should maintain at least 3-4 times of exercise a week for at least 40 minutes each time. The best exercise frequency is 5 times a week and rest for the remaining 2 days.
The best fat loss exercise is aerobic exercise, but it must be combined with strength training to help you lose fat better.
Every once in a while, you need to change the exercise, or strengthen the exercise intensity, let the body mobilize fat to consume, and let the weight loss progress continue to move forward.