Losing weight can be a complex journey, and understanding science behind calorie burning is important to reach your goals. To burn 1 kg of body fat, it is necessary to know how many calories you need to burn. On average, 1 kg of body fat is equal to about 7,700 calories. This means that, in principle, to lose 1 kg of fat, you will have to burn more than 7,700 calories through a combination of diet and exercise.
Create a calorie deficit
Weight lower when you create a calorie deficit, meaning that you burn more calories than consumption. To achieve the weight loss of 1KG, this calorie deficit will have to spread over several days or weeks depending on your lifestyle and goals. For example, if you aim to lose 1kg a week, you will need to make a deficit of 1,100 calories (7,700 calories divided by 7 days) per day. This can be completed by reducing calorie intake and increasing physical activity.
Diet and exercise scheme
A balanced approach to weight loss includes both reducing your calorie intake and increasing your physical activity levels. For example, you can start by adding 500 calories from your daily diet and adding 600 calories of exercise through activities such as running, cycling, or strength training. This will result in a calorie deficit of 1,100 calorie per day, which will help you achieve your goal.
Permanent weight loss
While it is possible to burn 1 kg of fat in a week, it is important to remember that permanent weight loss is usually slow. Rapid weight loss can cause muscle loss, nutritional deficiency and other health issues. The target for gradual weight loss of 0.5 kg per week, which requires a decrease of about 3,850 calories per week.
By understanding the amount of calories you need to burn, you can make a realistic plan to achieve your weight loss goals.
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