Each of us secretly looks with admiration at on-screen beauties and handsome men. A slim figure is not only beauty, but also health, because obesity does not bring anything good. If you decide to start losing weight, then the most important thing is to carefully weigh and calculate everything, and not force your body by mindless fasting. The article will help answer the question of how many kg are 1000 calories. How to correctly plan your diet for the specified figure and what physical exercises to use?
So how many kilograms are in this cherished figure?
Without a doubt, a person's weight and the calories they consume are related. We constantly eat to maintain our vitality. As a result of this, our body weight can either increase or, conversely, decrease. It all depends on the amount of energy consumed with food, which is expressed in calories.
In order to lose one kilogram of weight, you need to burn seven thousand calories. Therefore, after making simple calculations (1000 grams * 1000 calories / 7000 calories), we can come to the conclusion that a thousand calories is 143 grams. And 1000 calories is how many kg? The answer to this question is this: if you lose a thousand kilocalories, then you will lose one-seventh of a kilogram.
How are fat cells broken down?
Regardless of how many kilocalories there are in 1 kg of human fat, you need to take into account the features of fat breakdown. The procedure is implemented in the following order:
- To initiate the process, it is initially necessary to reduce the level of fatty acids in the blood through diet, supplemented by sports exercises to increase the concentration of breakdown products. The latter are responsible for energy volumes and require fatty acids to replenish them.
- After entering the blood, fatty acids mix with proteins and albumins. The volume of these components determines blood viscosity and albumin values. This is another indicator that is important to track when losing weight quickly.
- Acids are used to replenish energy resources that are spent through active physical exercise, which helps reduce the amount of fat in the body.
Important: if weight loss is carried out too quickly, the resulting activity can cause severe wear and tear on the cardiovascular system and kidneys. Therefore, it is important to lose weight gradually.
It is also necessary to take into account that getting rid of extra pounds only through diet, without exercise, can cause complications. Thus, in the absence of active exercise, weight loss can lead to an increase in the volume of fatty acids in the body, which contributes to the formation of cholesterol in the blood vessels. If muscle tissue does not burn fat, it can also affect the liver, overloading it. This can lead to cirrhosis.
Therefore, understanding how many calories are in a gram of fat is not enough to get a complete answer to questions related to effective weight loss.
How to control the amount of energy coming from food?
The main sources of energy for any body are fats, carbohydrates and proteins. The most energetic are fats, since one gram of carbohydrates and proteins contains four calories each, and one gram of fat contains nine. Using this data or special tables in which the energy value of each specific product or dish has already been calculated, you can easily control the energy received with food.
Moreover, if you want to stay in the physical shape you need, then this is one amount of calories consumed, and if you want to lose weight, then it’s completely different. During weight loss, their value decreases. And in order to calculate the figure you need, you need to use a calculator for calculating calories for weight loss.
How many calories are burned during exercise?
How many calories are burned during training? It was indicated above that a miner’s energy expenditure, amounting to 6 kcal/hour/kg, can be taken as comparable values to strength training. We take them as a starting point, however, the final figure of energy expenditure for a workout must be adjusted, and not simply multiplied by 6 kcal by the time spent in the gym. 6 kcal will not be spent the entire training time, but only when the person is “under load”, i.e. lifts the barbell. The rest time between approaches, when we sit, lie or at best walk, is unreasonable to calculate according to the “miner’s caloric value”, as you understand. The rest time in terms of calories is comparable to normal background energy expenditure, which is expected to be 2-3 kcal/hour/kg.
Considering the above, energy expenditure for a 2-hour workout in the proportion of 1 min approach/3 min rest, for an 80 kg athlete will have the following values:
(80 kg * 2 hours * ¼ * 6 kcal) + (80 kg * 2 hours * ¾ * 2 kcal) = 240 kcal + 240 kcal = 480 kcal
Thus, if a 2-hour strength training is carried out, then this requires 480 kcal. And, to be more precise, only 240, since we would have spent half of the “training” energy expenditure in any case. These are “background” energy expenditures that the body spends during normal household activities, for example, if we stayed at home and, say, cooked dinner.
However, the reader can say that there are also “training” 240 kcal left and neglecting them would be incorrect mathematics. If we add up the training 240 from the first, second and subsequent workouts, they will ultimately lead us to the desired result!
I am not against training; moreover, being an athlete and a coach, I cannot be against training. However, mathematics is an exact science! 240 kcal – how much is in fat? Dividing 240 by the energy value of fat (9 kcal), we get 27 g. That is, if we take into account that we spent all the energy in fat, which is not the case, then we will burn 27 g of fat during the workout. How much do you want to lose, 2 kg? No, 10 kg? Then calculate how many workouts you need to do to lose 2 kg. Do you know how much? 74! How many times a week do you plan to exercise, 3 (THREE)? Then you need 24 weeks or 6 months to lose 2 kg of fat only by training without changing your diet! ...if 10 kg, then 2.5 years!
How to make calculations correctly?
The formula for calculation is not difficult. You should have the following information before calculating your daily caloric intake:
- age;
- weight;
- height.
The amount of calories a person should consume is equal to the sum of the products (weight x 9.99 + height x 6.25 + age x 4.92). Weight is taken in kilograms, age in years, height in centimeters.
After this, women subtract the number 161 from the sum of the products, and men add the number 5 to it.
The resulting figure is the amount of energy that a person should receive during the day, regardless of whether he leads an active lifestyle or spends all his days in front of the TV or computer.
We calculate the required number of calories taking into account physical activity
The calculator for calculating calories for weight loss in this case will be slightly different. The bottom line is that the resulting energy from the first formula should be multiplied by a coefficient that corresponds to your lifestyle. The following coefficients are distinguished:
- 1.2 – sport is completely absent. You replaced it with a sedentary lifestyle.
- 1.5 – there is also no sport, but due to life circumstances you walk a lot or do household chores that require energy expenditure.
- 1.6 – if you add several fitness classes per week to the previous point. For example, three times for an hour a day.
- 1.75 – in everyday life you do not lead an active lifestyle, but do intensive physical exercise for seven hours a week.
- 1.8 – you are active in everyday life plus you spend six to seven hours a week on physical activity.
- From 1.9 and above - you are an athlete, and your life is closely connected with constant physical activity.
When wondering if you burn 1000 calories, how many kg of weight will you lose, do not forget that a sharp decrease in energy value and constant physical activity can lead to irreversible reactions in the body. He will get used to it and stop eating, and you will inevitably begin to lose weight, and it will no longer be healthy thinness.
Energy in physics
Kinetic and potential energy
Kinetic energy of a body of mass m
, moving with speed v
equal to the work done by a force to give a body speed
v
.
Work here is defined as a measure of the action of a force that moves a body a distance s
. In other words, it is the energy of a moving body. If the body is at rest, then the energy of such a body is called potential energy. This is the energy required to maintain the body in this state.
Sir Adam Beck Hydroelectric Power Station. Niagara Falls, Ontario, Canada.
For example, when a tennis ball hits a racket in flight, it stops for a moment. This happens because the forces of repulsion and gravity cause the ball to freeze in the air. At this moment the ball has potential energy, but no kinetic energy. When the ball bounces off the racket and flies away, it, on the contrary, acquires kinetic energy. A moving body has both potential and kinetic energy, and one type of energy is converted into another. If, for example, you throw a stone up, it will begin to slow down as it flies. As this slows down, kinetic energy is converted into potential energy. This transformation occurs until the supply of kinetic energy runs out. At this moment the stone will stop and the potential energy will reach its maximum value. After this, it will begin to fall down with acceleration, and the energy conversion will occur in the reverse order. The kinetic energy will reach its maximum when the stone collides with the Earth.
How to correctly calculate calories for weight loss?
Calculations obtained using the above formulas will give you the number of calories, consuming which you will not lose weight, but also will not gain excess weight. This is your norm.
In order to lose weight, it is permissible to reduce this norm by ten to twenty percent. Even such a small restriction will help a woman lose up to six kilograms of excess weight in one week.
It is difficult to calculate the exact number of calories consumed per day, but it is quite possible. If you have already wondered whether 1000 calories is how many kg, then you are ready to follow your dream.
Remember that one teaspoon contains about seven grams of product, and a tablespoon contains about fifteen grams. One faceted glass is 250 ml or mg.
At the end of the day, write down in a notebook everything you ate and drank during the day. Take a chart of calorie counts for a variety of foods and drinks and calculate how many calories you have consumed. If the resulting figure is greater than what is needed for weight loss, then the next day reduce your diet by as much as necessary.
At first you will have to count often, but then you will get the hang of it and intuitively eat the required amount of calories.
Calorie consumption
Knowing that calorie intake is of utmost importance in losing weight, what type of activity will you choose? Exercise helps with weight loss, but it doesn't do the work on its own. It is impossible to lose weight just by playing sports and not watching your diet.
Calorie expenditure for different activities can vary significantly. However, you should not choose, for example, swimming if you hate swimming. Choose what you like and then the excess weight will come off much easier.
Physical activity for weight loss
Many people wonder how much they need to jump to burn 1000 calories. Let's figure this out.
Jumping rope is the most effective way to burn calories. On average, a person weighing 75 kilograms burns 980 kcal per hour while jumping rope.
During any physical activity, muscle mass will be trained, which is responsible for burning fat deposits. Therefore, for example, even minor fitness activities have a positive effect on your figure.
In order to achieve an ideal figure, you need to perform workouts regularly for one month or even longer. Initially, you will feel aching pain in your muscles, but proper warm-up and continued exercise will put everything in its place.
How long do you need to run to burn 1000 calories? The calculation is carried out not in the number of meters covered, but in the running time. The faster you run, the more calories you will burn. On average, we can say that you can burn 1000 kcal/hour when running up the stairs.
The role of fats in the human body
Fat reserves in the body have completely natural and necessary functions: they are responsible for protecting internal organs and supporting the body if you have to starve. It helps to recover from illness and enables women to bear and feed a child.
Find out what percentage of body fat is normal!
However, if fat is allowed to exist uncontrollably, in quantities that exceed the norm, it will begin to influence a number of processes occurring in the body. Abdominal fat affects and disrupts hormonal levels. With a high fat content, internal organs work hard. The body requires more and more calories, accordingly, the person overeats and gains even more weight. Excess weight puts stress on joints, blood vessels, limbs, and increases the risk of a huge list of diseases.
Therefore, it is important to keep your fat level normal and get rid of excess deposits. At the same time, it is important to know not only how many calories are in one kilogram of human fat, but also how to burn it correctly, since with a sharp and incorrect weight loss, it is not fat that will be lost first, but fluid and muscle mass, and the consequences can be very dangerous.
If you lose weight very quickly, you will lose more muscle mass than fat . As a result, muscle tissue that is capable of burning fat will disappear, and metabolic processes will slow down. Fats do not consume as many calories as muscles, which are destroyed under the influence of rapid weight loss. At the same time, the overall appearance of the body deteriorates, as the skin sags. When the diet comes to an end, the body first of all restores lost fat reserves, and only then begins to restore muscles, but still not to the same extent as before. As a result, weight becomes less, but not due to fats - there are more of them in the body, even if the weight is the same.
To maintain your weight at the same level, you need to consume significantly fewer calories, since fat uses nine times less energy than muscle mass. That is, you will have to go on an even stricter diet. And these are new negative consequences. The body will not cope with the restrictions, and will try to do everything to ensure that the fat in the body remains and increases, because it is a reserve in case of just such emergency situations. Metabolism will slow down significantly and, thus, you will only worsen both your figure and your health, although you want completely opposite results.
Sample menu for 1000 calories
If you follow a diet for a long time and consume thousands of calories daily, this can lead to metabolic disorders. A reasonable limit for such nutrition is no more than one week.
You need to eat small meals throughout the day. This is in the morning, at lunch, in the evening and two snacks during the day. An example of such a menu:
- For breakfast, eat two tablespoons of low-fat cottage cheese and a slice of rye bread.
- A snack in the form of any one fruit.
- For lunch, half a serving of vegetable soup, leaf salad, 100 grams of boiled chicken and lean buckwheat porridge.
- For an afternoon snack there is also fruit or walnuts (two pieces).
- For dinner you should eat a soft-boiled egg, a vegetable salad, and some lean oatmeal.
- A few hours before bedtime, you can drink a glass of low-fat kefir.
If you asked yourself the question of how many kg are 1000 calories, then most likely you are unhappy with your appearance and want to change your figure for the better. Take advantage of the article’s recommendations on proper weight loss and don’t overdo it!
What reduces the effectiveness of training fat burning?
- Psychology. When starting to train, a weight loss enthusiast gives himself the indulgence to eat a little more and a little tastier. The rationale here is: “I work out, burn calories, so I can afford to eat this bun.” The calorie content of an ordinary bun is approximately 260 kcal; if it is rich, then it is approximately 330 kcal! We compare it with the energy expenditure of training, and we get that by eating an “extra” bun, you can completely forget about the process of losing weight!
- As a rule, the fair half of humanity is concerned with fat burning and very often only aerobic exercises are chosen for this purpose. Let's say you do cardio on a treadmill 3 times a week. Energy costs in this case will be even less significant. If we assume that the weight of our representative of the weight loss is 60 kg, she does cardio for an hour, then, excuse me, it is absolutely unreasonable to calculate her energy expenditure according to the caloric intake of a miner! She will be able to develop energy expenditure to a level of, well, 3, maximum 4 kcal. If you calculate what you get in practice, it will be: 60 kg * 1 hour * 4 kcal = 240 kcal
