The following simple calculation will tell you how hard it takes to lose a catty of fat:
(1) The essence of fat is the accumulation of excess calories consumed by the body. 1000g fat provides 9000kcal calories, and it takes 7700kcal to lose 1000g fat. (In addition to about 90% pure fat, there is also a small amount of water and protein in fat meat)
(2) Heat deficit 2) 7,700 kcal per week, with an average of 1 100 kcal per day. The daily calorie intake of normal adult women is 1, 800 kcal -2 100 kcal, and the basal metabolism is about 1, 200 kcal, so the daily calorie intake should not be lower than this value. Give priority to healthy weight loss, divide the calorie gap of 1 100kcal in two, reduce the dietary intake by 550kcal and exercise consumption by 550kcal.
(3) Reducing the calorie intake by 550kcal per day means eating one less meal per day or only one third of the original meal. Moreover, the calorie gap of 500kcal mainly comes from carbohydrate and fat, not protein, which means you should reduce the amount of staple food. If you don't want to go hungry, it is a good choice to use potatoes or miscellaneous grains porridge. As for fat, strictly control the amount of edible oil, 20 grams is enough, and stewing is the preferred cooking method. Moreover, this is the result calculated on the premise that you don't eat snacks.
(4) The following table will tell you how much exercise you need to do every day to consume 550kcal of calories.
Climbing stairs 1500 (not timed) 250 cards.
Walk fast (8 kilometers per hour) 555 calories
Running (per hour12km) is 700 calories.
Bike (9 kilometers per hour) 245 calories
Bicycle (16 km/h) 4 15 card
Bicycle (2 1 km/h) 655 cards
Dance floor dance 300 calories
Aerobic exercise 300 calories
Ride 350 calories
Tennis 425 cards
Ladder ladder 680 card
Handball 600 calories
Billiards 300 cards
Swimming (3 kilometers per hour) 550 calories
Aerobic exercise (mild) 275 calories
Aerobic exercise (moderate) 350 calories
Golf (Walking Club) 270 calories.
Sawn wood 400 calories
Physical training 300 calories
Walking machine (6 kilometers per hour) 345 calories
Roller skating 350 calories
Skipping rope 660 card
Skiing in the suburbs (8 kilometers per hour) 600 calories
Martial arts 790 card
These are the calories consumed by an adult male weighing 60kg 1 hour. If the weight is less than 60kg and the muscle content is low, the calories consumed by one hour of exercise will be reduced by 2 or 3 layers of water. Ask yourself: You can climb more than 3000 stairs every day, jog 1 hour, or do aerobic exercise 1.5 hours, seven days a week. . . Do you want to try the flat bracket that is very popular in NB now? Then you can stick to it for two hours every day. In short, you should know that it is not as easy as you think to consume 550kcal calories every day! !
In other words, to lose two pounds of fat a week, you need to eat one-third less than before every day, plus the exercise mentioned above. If you feel too much, you can also control the speed of losing weight 1 kg a week, so that you can exercise every other day, the diet will not be so harsh, and your body will be more acceptable. Don't underestimate the weight lost, it is really fat with high gold content! In this way, you can lose 2-3 pounds in 1 month without blowing off dust, and it is not easy to rebound, because the body likes this weight loss rhythm. For most people who are not very fat, it is perfect to lose 8- 10 kg of fat. What we need to do is to guard against arrogance and rashness, give the body enough time to adapt, and start with diet control and exercise. There will be surprises!
Finally, I want to repeat it. Don't weigh yourself often. Small changes in daily weight are meaningless. Affected by food, drinking water, BB and other factors. Be more patient. It is enough to weigh yourself on an empty stomach every week or every two weeks in the morning. Weighing yourself up and down every day is easy to make people feel depressed and seriously affect the enthusiasm of losing weight.