Do I need to compensate for the calories burned during training with food?

Updated: 01/28/2021 22:50:08
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The amount of energy contained in foods and drinks is measured using calories. They are simply necessary for the normal functioning of the heart, blood vessels, respiratory and excretory organs, and the endocrine system. Our body actively consumes them even in complete rest. And by creating a calorie deficit, you can expect to lose weight.

If they want to lose weight faster, many resort to careful calorie counting. The essence of this method is simple: the energy expended must be greater than the energy consumed. However, you should learn to calculate a safe minimum number of calories per day. An important rule: you should not allow your caloric intake to drop below 1200 kcal per day for women and 1600 kcal for men, because with such an energy deficit the body will begin to experience severe stress.

When weight is lost

How many calories you need to burn to maintain your weight depends on many factors. But for weight loss, it is important that the volume of kilocalories burned exceeds the number of units consumed. Food is a source of calories. In order to lose a kilogram of weight, you will have to use:

• Exercises,
• Other physical activity
• Fat-burning foods and medications.

To be guaranteed to achieve an effect, you need to learn to control your food intake and physical activity. A woman or a man will be able to lose weight provided that they maintain a kilocalorie deficit.

Useful video

Watch the video about burning calories for weight loss:

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How many calories in a kilogram

To understand the essence of this process, it is important to understand what a calorie is. This is a measurement of the energy that must be expended to heat one degree gram of water. You can also judge this way: how much energy there is in food, so many calories.

The term is used for anything that contains energy and is not necessarily food. For energy metabolism within the body, it became the unit of measurement. This is the amount of energy obtained from food.

To lose weight, you don’t have to starve, go on diets, or exhaust yourself in sports sections. But this does not mean that the body becomes slimmer when less energy enters it.

Quite the opposite. With insufficient daily intake of nutrients, the vital systems in the human body are depleted. This provokes irreparable problems. When a periodic energy deficit appears, the body makes “reserves”, storing them in the hips, buttocks, sides and abdomen. But it is completely wrong to use as a model an example of losing weight, which involves counting calories consumed.

Each organism has its own characteristics; energy metabolism in different individuals occurs according to individual rules. Those foods that help one person lose calories and kilograms guarantee weight gain for another. Kcal consumption depends on the lifestyle of the person himself, his physical activity and gastronomic habits.

It has been studied that 1 kg of fat contains 3500 kcal. This means that if you consume more than 3500 kcal and have a low activity threshold, you will gain 1 kg, but if you manage to consume more calories, you will be able to lose excess weight. To make this question accessible, you need to learn how to perform calculations. For this purpose, it is convenient to use a special calculator.

How many calories can you burn in one gym workout?

Classes in the gym are always intense, so you burn calories faster. During an intense workout, you can burn 7-9 Kcal per minute, and if the session lasts 60 minutes, then the person losing weight gets rid of 500-600 Kcal. But these data are not accurate, because a lot depends on what kind of sport a person is involved in:

• While performing exercises with a gymnastic ball, you can get rid of 200 kcal in 1 hour. Typically, such a load is gentle, the pace of the exercise is low or average, so the rate of calorie burning will also not be very impressive.
• Zumba is a specific workout that resembles a fast dance or a set of aerobics exercises . You shouldn’t expect excellent results, but burning 300 kcal in an hour of active exercise is quite possible.

Zumba movements

• General complex. We are talking about a full-fledged workout in the gym, during which gymnastics, exercises on standard machines, and strength training are given. In 60 minutes you can burn about 600 kcal. It doesn’t matter at all what speed the exercises are performed, the end result remains the same.
• Tabata is a short-term workout that lasts only 4 minutes , but during this time strength exercises are performed at a very fast pace. In 1 minute of such a load, almost 14 kcal are burned! If you perform 3-4 approaches to Tabata per day, then it is not difficult to calculate the number of calories that you will be able to get rid of - 250 kcal minimum, which is not bad at all, considering the amount of time to complete the complex.

How many calories do you need to burn to lose 1 kg of weight?

When setting a goal to lose weight, some people do not know how many calories they need to burn per day in such a situation? To get rid of 1 kg of fat you need to lose 7700 kcal. Then you will be able to remove the specified weight from the fat layer. If a person consumes 2000 kcal during the day, and uses 2600 kcal, a deficit of 600 kcal arises.

To ultimately gain 7700 kcal, taking into account this deficit, a person needs about 12 days. After this time, he will only be able to lose 1 kg of fat. The given example is quite conventional.

The process is individual, first weight is lost due to muscles and water. For an accurate determination, it is necessary to weigh yourself not only in the morning, but also before bedtime.

How many calories do you burn during sex?

Sex is, of course, not a full-fledged workout, but it provides powerful physical stress to the body, and this can be used for weight loss . Here's what experts say about this method of burning calories:

• One kiss destroys 68 kcal, but only if it lasts 60 minutes. If a woman kisses her beloved man in a position on top and simultaneously performs push-ups, then she will be able to get rid of 70 kcal in 10 minutes.
• Undressing each other burns about 8 kcal. If a man begins to unfasten his beloved’s bra with his teeth, he will burn about 50 kcal in 1-3 minutes!
• The massage will be pleasant for both partners. In an hour of such pleasure you can burn 80 kcal. Both the massage therapist and the person receiving the “service” will have the same result.
• 30 minutes of slow, erotic dance, even in clothes, and you can get rid of 100 kcal. The pace may vary, but it is better if it starts to gradually accelerate.
• An hour of active sex - and 145 kcal will be burned. If the woman is in the position on top, then you can safely add another 50 kcal to this indicator.

If you count all of the above, then in half an hour of full-fledged sex with foreplay and “games” you can lose almost 400 kcal . This is equivalent to 100 g of chocolates and 50 g of sweet paste.

We recommend reading the article about treadmill running for weight loss. From it you will learn about the benefits of running, choosing a treadmill, features of interval running, first results and contraindications to exercise. And here is more information about Nordic walking for weight loss.

You can burn calories in various ways. The most pleasant thing is sex with your loved one, but it will not give impressive results. Therefore, it is better to combine “carnal pleasures” with banal physical activity and lose weight smoothly, while maintaining muscle mass.

Formulating a goal

What to do? Set a specific task. First, write a list of necessary activities for losing weight. There are many reasons why you need to lose excess weight:

• Date with a guy
• The desire to squeeze into a dress and a variety of outfits,
• The need to ensure health.

At the same time, indicate a list of factors that can prevent you from losing excess weight. Among them:

1. Weak will,
2. Softness,
3. Lack of character.

If you constantly monitor these 2 lists and draw a correlation between obstacles and possible results, you will be able to lose weight by stepping over the obstacles.

How to burn calories

Metabolism works continuously in the body, constantly burning calories. To remove more of them, it is not necessary to exhaust yourself with sports activities all day. A few hour-long workouts per week are enough. But then it is necessary to increase activity in the intervals between them.

What is recommended to do:

• Choose as many workouts as you can handle on a regular basis,
• Increase energy burning through household mobility - frequent walks, climbing stairs, shopping, active hobbies,
• Eat whole foods - porridge from unrefined cereals, natural meat instead of sausages, unrefined types of oil.

Practical recommendations

1. Limiting the amount of food you eat, reducing its calorie content, and increasing physical activity will help you lose weight. Provide a balanced diet.
2. Reduce the caloric content of food at the same time as increasing physical activity.
3. Consume all high-calorie foods before lunch.
4. Chew your food thoroughly.
5. In the morning, consume complex carbohydrates with fiber so that a lot of energy is spent on digesting them,
6. Control your drinking regime
7. Don't overeat.
8. Control your own weight.
9. Increase your household activities.
10. Maintain a minimum of physical activity - intense walking for an hour every day.
11. Get at least eight hours of sleep, going to bed before midnight.
12. Exercising in the morning intensively eliminates fat accumulation.
13. Exercise outside.
14. Do the exercises regularly.
15. Running, swimming, cycling, and jumping rope will help you lose weight.

    

The need for energy replenishment is higher for a person who regularly plays sports.

How to achieve a calorie deficit?

Through regular manipulation (correction) of energy in your diet.

Essentially, these are basic things. All you need to do is simply gradually, in a planned (under control) manner, reduce the amount of calories from your normal caloric intake to the following numbers:

1. MEN (go down from your normal caloric intake to approximately 1500-2000 kcal per day).
2. GIRLS / WOMEN (lower from your normal caloric intake to approximately 1000-1500 kcal per day).

However, there are two extremely important nuances here:

• 1) You need to reduce your normal caloric intake; (and I don’t know it, because all people are different, some consume 1000 kcal per day, some 2000, some 3000, and some even eat 6000 or even more). Do you understand?

By the way, most people themselves do not know how many kcal they eat per day. How to solve the issue?!

You need to START EATING THE SAME QUANTITY OF FOOD DAILY (we are talking about proper, healthy, dietary foods, such as rice, buckwheat, oatmeal, fish, meat, cottage cheese, chicken breast, milk, etc.), and Moreover, in the same quantities.

The scheme is very simple:

• Day 1 you eat as much as you want, without any restrictions! You eat as much as you want, without limiting yourself at all. It is very important!!! You should not starve, or specifically limit the amount of food, otherwise the scheme will not work. Go as far as you want. And at the same time, before each meal, write down everything in detail... that is, “what and how much you ate.”

To do this, I recommend that you get a notebook or notebook (to write everything down) and SCALES (to weigh food) (because you can’t do without them).

• At the end of the day, count everything you ate during the day, summing up all your meals, you will determine your daily calorie content.

An example of how to do calculations.
Well, for example, you ate 100 grams for breakfast. BUCKWHEATS + 2 boiled eggs! Okay, open the food calorie table and count: 100 grams. BUCKWHEATS = 68 gr. carbohydrates = 345 Kcal; 2 boiled chicken eggs = 25.4 g. protein + 1.4 g. carbohydrates = 314 Kcal, total: (300+314) = 614 KCAL for BREAKFAST. And so with EVERY MEAL.

• The next day, you already eat as much as on the 1st day (after all, on the first day you did not limit yourself in food, you ate as much as you wanted) and repeat the same thing all week (exactly 7 days).
• Because If you eat the same foods, in the same quantities, then the numbers for the whole week should converge (be the same).

This is how your daily caloric intake is determined (at least this is how I recommend it). Now, I’ll tell you why all this is GENERALLY needed (why you need to identify your usual daily caloric intake).

• 2)THESE NUMBERS YOU WILL NEED TO DOWN TO (for men 1500-2000 / women 1000-1500) = NOT IDEAL. They are only approximate (SO SAY A GUIDANCE FOR YOU), you will adjust them for yourself in the process of losing weight until you find the ideal NUMBERS (that are right for YOU).

FOR EXAMPLE: If your daily caloric intake (when you conducted a week-long experiment) came out to 4000 or 5000 kcal per day, then you cannot immediately go to a daily caloric intake of 1500-2000 calories (when you previously had 4000 or 5000 per day) it will be wrong! This will be too drastic a restriction for your body (organism) and this will force your body (body) to immediately turn on the economy mode (i.e., metabolism will slow down, and therefore fat burning). Do you understand?

This is why it is so important to know the starting point (usual daily caloric intake). And that’s why you NEED TO LOSE WEIGHT gradually, starting with your normal daily calorie intake and dropping to the approximate numbers that I gave you (for men and women). This is the only way success awaits you.

Okay, we’ve sorted that out, but how do you go down from your normal daily caloric intake to the approximate kcal for men and women that I gave to lose weight?!

Daily calorie requirement

To understand exactly how many calories you need to get per day, we recommend using specially designed formulas. Nutritionists offer two methods for performing calculations. Although working on them seems difficult, this is not at all the case.

You only need to correctly measure each of your necessary parameters, and then act using a calculator.

First you have to calculate your basal metabolic rate. It shows energy when a person is absolutely at rest. This is the number of calories required for the natural functioning of all organs. These needs depend on the following parameters:

• Age. Children need more energy.
• Floor. Women use less fuel than men.
• Body dimensions. The higher these indicators are, the more calories you need.

The next stage is the calculation of the individual coefficient by which human physical activity is assessed. The following gradation has been developed:

• Minimum loads - 1.2,
• Moderate activity - 1.375,
• Moderate intensity sports – 1.4625,
• Grueling workouts every other day - 1.55,
• Regular sports activities daily - 1.6375,
• Double workouts daily - 1,725,
• Twice high-intensity training daily - 1.9.

  

Basal metabolic rate is calculated as follows:

1. For women, use the formula: 655.1+9.6xM+1.85xP–4.68xB,
2. for men it is somewhat different: 66.47+13.75xM+5xP–6.74xB.

In the formulas, M stands for body weight, P stands for height, and B stands for age.

The resulting figure must be multiplied by your individual coefficient. The result will be the number of calories that you can consume without risking weight gain.

In addition to numbers, you need to listen to your feelings. The real value of daily caloric intake is easy to determine if you evaluate your well-being and the occurrence of hunger with a weight indicator.

It is impossible for a person to feel unwell when losing weight. The process needs to be controlled.

How many calories are burned during exercise?

Below are averaged data on calorie consumption for various physical activities . Light running burns an average of about 490 calories per hour for an average weight of 70 kg.

✔ How many calories does a hoop burn? Spinning a hoop burns about 210 calories in 30 minutes or 400 - 600 calories per hour, depending on the intensity. You can increase your calorie burn by standing on one leg or doing light dance moves.

✔ How many calories does jumping rope burn? Jumping rope is an intense physical activity that burns 170 - 205 calories in 15 minutes. You can start with 1-2 minutes of jumping rope, taking breaks of 10-15 seconds, and gradually increase to 15 minutes a day.

✔ How many calories does walking burn ? Walking slowly at a speed of about 3.2 km per hour burns about 175 calories per hour, while walking quickly at a speed of 6.4 km per hour burns about 440 calories per hour.

✔ How many calories does swimming burn Swimming along the lanes in the pool burns an average of 476 calories per hour, while butterfly swimming burns the most calories - 576 calories per hour.

✔ How many calories does squats burn ? Squats are one of the intense physical exercises that help burn about 200-400 calories in half an hour. To determine exactly how many calories you'll burn doing squats, multiply your weight by 0.095, then multiply that number by the number of minutes you perform the exercise.

✔ How many calories does the abs burn? By pumping up the abs, you can burn about 4 calories per minute and 8 calories per minute with intensive exercises to strengthen the abs.

✔ How many calories does jumping burn? Jumping on a trampoline burns about 42 calories in 10 minutes, while star jumping (jumping with your legs out to the sides and arms up) burns about 10 calories per minute.

✔ How many calories does dancing burn? Dancing, including striptease, Zumba dancing, and belly dancing, burns about 200-300 calories per hour.

✔ How many calories does a bike burn? Cycling burns an average of 290 -430 calories per hour depending on speed.

✔ How many calories does yoga burn? Yoga classes burn an average of 260 calories per hour, and more intense yoga classes burn up to 400 calories per hour.

To perform the same activity, untrained people expend more calories than trained people.
Thus, energy expenditure depends not only on the intensity of the training, but also on the level of training. Any physical work that the body is not used to requires more calories and sweat than usual activities. If physical activity is accompanied by positive emotions (for example: dancing, group aerobics classes, etc.), then the burning of reserve fats and glycogen increases. This is due to the fact that when a person experiences emotions, catecholamines are released, which accelerate fat burning. For intensive weight loss, some people prefer to use clothes made of breathable fabric for sports or simply dress warmly for workouts. We must keep in mind that sweat is not fat. Increased sweating is just a loss of water, which very quickly returns to the body. In addition, with such intense sweating, serious dehydration occurs and a heart attack may even occur due to the lack of water for normal thermoregulation. How many calories are burned per hour of exercise depends not only on the type of workout, but also on the body weight of the person exercising. Therefore, calorie expenditure will be strictly individual. Below you can see a table that shows data on calorie burning during different physical activity in 1 hour per 1 kg of body weight of a training person. Running at speed:[/td]

How many calories to consume

Let’s now figure out how many calories to burn per day in order to be guaranteed to lose weight. Modern dietary recommendations pay a lot of attention to the temporal distribution of calories. How long should the interval between meals be? Here are the current tips:

1. Eat 6 times a day
2. Leave at least a couple of hours between meals
3. When you can’t eat small meals due to your busy schedule, create an acceptable lunch schedule,
4. Eat the most high-calorie foods before lunch,
5. To lose weight, eat low-calorie foods in the evening.

How many calories should you burn per day?

The fight against a bulging waist is not easy; it takes a lot of strength to achieve results. Overweight women justify their condition with internal problems, rampant hormones, heredity - but not with laziness. We previously reported how many calories you need to burn to eliminate a kilogram of fat.

Nutritionists recommend losing weight by about a couple of kilograms per month. Therefore, to safely lose half a kilo per week, you need a calorie deficit of almost 4000 (550 kcal daily). You can't lose weight by reducing your food consumption. You need to eat right.

Achieving the required calorie deficit requires a comprehensive approach: reducing the calorie content of foods and increasing household activity. Then the metabolism will accelerate significantly, calories will be burned faster.

Popular calorie counting apps

Special mobile applications help many people count calories eaten and burned. They all work on approximately the same principle: you indicate the amount of food eaten, as well as the types and volumes of sports exercises performed.

YAZIO

The YAZIO food diary contains information about a large number of products and ready-made meals. Their names can be entered by hand or their barcodes can be read using the built-in scanner. You can also use the catalog, which includes 200 types of physical activity. Calories consumed and burned are combined into a common graph. History is saved for 1 month.

FatSecret

This Calorie Counter is very easy to use. This program is equipped with various modern tools to help you lose weight faster. Using this application, you can keep a food diary, allowing you to control the food you consume. It comes with an exercise diary that allows you to record all the calories you burn. You can also use a dietary calendar that compares all the collected information.

Calorie

The advantage of Kaloriyka is that this program works autonomously without connecting to the network. It can sync with Google Fit. All data on any physical activity added to that program is automatically loaded into Calorie. Taking this into account, the daily calorie intake will be updated daily. Information about the foods eaten is entered manually.

Counting calories in foods is a simple and convenient way to lose weight. You will gradually reduce the amount of energy consumed, using it wisely, and soon your body will acquire the desired shape.

Safe minimum

Calories are necessary for safe life. Even at rest, the body uses them. What is the safe minimum calorie intake?

On the forums they say that a woman needs to consume 2000 kilocalories daily, and a man 500 kcal more. Although such figures should be considered somewhat overestimated. To accurately calculate the required number of kilocalories, perform a simple calculation. Measure your dimensions and have a calculator ready.

The exact formula is:

• Women: 9.99xM+6.25xP-4.92xB-161,
• It is also suitable for men, you just need to add 5.

Now you know how many calories you need to maintain your current weight. For low physical activity, multiply the result by 1.2. when you do fitness at least once a week, multiply by 1.375. With average daily activity - by 1.55, but with intense loads - by 1.725. A professional athlete will have to multiply the value by 1.9.

Physical activity

The third factor influencing metabolism. For most people, physical activity accounts for 15–30% of all calories burned. For very active people, this ratio can rise to 40%. Of course, this factor requires concentrated efforts.

What can you do to burn more calories? It all depends on the duration and intensity of the workout.

Exercise increases the number of calories you burn in several ways. For example, high interval training is very effective, since after the workout the burnout process occurs.

Strength training works to build muscle mass, and therefore increase metabolism.

Consequently, calories will be burned throughout the day.