What is the deficit of calories you should accumulate, to lose 1 kg of weight? Now you can roughly estimate it by yourself – 1 kg of pure fat is about 9300 kcal. However, the body weight never lose “pure fat” is a mixture of different tissues (including muscle), the share of the operating carbohydrate stores and water. End up for losing 1 kg of weight researchers have deficit of about 7-8 thousand calories. To create a deficit, it is important to understand not only where are the calories (and how many of them in different products), but what this energy is spent. This approximate ratio, but it does not change much from person to person. Base metabolic rate is about 60-70% of all costs. 100-150 kcal per day. For comparison: in the “service” of 1 kg of adipose tissue takes only 4.5 kcal per day. The costs of digesting food (Thermic effect of food) is about 10%. These costs usually refer to costs (not taken into account directly in the caloric content of food) and to allocate in a separate category.
on average, the digestion and absorption of food takes about 10% of the contained calories. But this number can vary greatly: from 3 to 30%. Most body spends on digestion of protein, up to a maximum of 30% of its caloric value, and least for fruit, vegetables, herbs (e.g. celery), only 3-10% of their caloric content. Accordingly, there are no products on the digestion of which is spent more calories than they contain. At the same time, total expenditure for thermic effect of food can be slightly increased if there is more protein. The cost of physical activity 20-30%. This includes all other expenses of energy plus for lying on the couch, any conscious movement: going to work, cleaning the house, walk the dog, and of course, spending energy for workouts and restoration after them. On average, physical activity accounts for 20-30% of all daily energy expenditure. And it is those costs that you can easily impact and to increase their share. For example, walk at a good pace compared to the seat on the sofa allows the average person to additionally burn about 150-300 calories per hour (the exact consumption depends on body size and intensity of movements).
10-15% of the energy consumption. Let’s calculate the cost of a regular workout in the gym for intensive weight training 1 hour in an average 70-kg person spends about 500 calories. With 3 workouts per week – 1500 kcal per week. Total energy cost the same person about 2300 calories a day, or 16,000 calories per week. That is 3 workouts per week and may make a significant contribution, but not more than 10% of the total amount of these costs. However, the 10% is still very important. If the excess calorie happens regularly (scientists talk about the average weekly or even a monthly average is exceeded), then the body has this energy stock. Moreover, how or in what place and in what order are postponed (and burned) fats inherent in us genetically and to manage this process does not. Someone fat is stored evenly throughout the body, someone’s a significant part of the first goes into the stomach, “side” or leg. How fat is stored and where the body takes fat to burn regular calorie deficit already inherent in us and we should not try to burn fat in any particular place. Local weight-loss does not exist. If you download the press – it absolutely does not help to burn fat on those abs.
Tilts to the side will not help “burn side”. The first thing that comes to mind after reviewing the law of energy balance “the bigger the deficit, the greater the weight loss”. That is, if you can’t eat at all, or there are very few (300-500 kcal per day), it is possible to lose weight quickly. Of course, it will give short-term effect, but in the end will make it worse: a rollback will be inevitable, because people simply can not long to eat below the level of basic metabolism. Details of the experiment and more photos of the Minnesota starving experiment. If you long to eat a deficit of calories below your basic metabolic rate, over time you may have the same symptoms as that of the participants of the experiment. Almost always the consequences of a failure after the famine are as follows: the set of even greater weight than to fasting, usually due to fatty tissue, the body will begin to more actively to stock up, as soon as caloric intake rises. But the muscular tissue during the hunger strike, on the contrary burned pretty quickly. This effect is called yo-yo: as a result of every stage of fasting in the body are less and less muscle and more fat. This way you can get yourself into a metabolic corner, out of which would be long and painful.