Lose Weight: How to lose 1kg (2.2 lbs) of body weight per week | Energy Balance (2019)✔
In this video we would help you understand how you can lose 1kg (2.2 lbs ) of body weight per week by simple mathematics – calories in and calories out. Losing weight drills down to simple mathematics: If you consume more calories than you burn you are in a “positive energy balance.” When you are in a positive energy balance you will store the extra energy as fat, no matter what source the energy is from- protein, carbohydrates, or fat.
Now before taking a deep dive into the mathematical concepts let us try to understand what Calories Is? So How to lose 1kg (2.2 lbs) of body weight per week
A calorie is a unit of energy and in nutritional arena, Calorie applies to two interdependent concepts. First Calories In: Is the amount of energy your body derives from food and Second Calories OUT: Is the amount of energy you expend each day in various activities like walking, jogging, running, swimming or even while sleeping.
Now In Order to lose weight, you have to eat fewer calories than your body burns each day. The concept is very simple Calories OUT must be greater than Calories IN.Every individual has daily calories requirement to maintain the body weight. I am currently considering that you are 5ft 8 inches tall with 72 kg body weight, sedentary life style and slightly over 30 years of age. Based on the above information, lets say your daily caloric requirement would be around 2000 calories to maintain the same body weight.In order to lose 1 kg (2.2 lbs) body weight you should be at a deficit of 7700 calories. This can be achieved by combination of eating less and burning more.In the above example if you are consuming around 1500 calories per day you are already at a deficit of 500 calories/day. In a week that would sum upto 500 x 7 = 3500 calories. You can track your daily food intake by android/ios application like MyFitnessPal. Enter the name of the food in the application along with the amount and it will give you approximate calorie content of the food.In addition if you increase your physical activity by walking, jogging, cycling, swimming, etc and burn an additional 500 calories per day, you will accumulate another deficit of 3500 calories on a weekly basis. Calorie expenditure can be tracked by various android/ios application and fitness bands like the one developed by Fitbit. So the deficit from less food consumption is 3500 calories and the deficit from exercise is 3500 calories which adds up to 7000 calories. *By the above strategy of strict dietary routine and fitness regime you can easily lose 1-2 pounds (0.5 to 1kg) in 7-8 days, which is a healthy rate of weight loss.There are various online BMR Calculator that can assist you ascertain your daily caloric requirement.
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