Lack of exercise and wrong eating habits lead to excessive weight.
You can deal with excessive weight in several ways, but whatever you do, don’t push yourself too hard and don’t expect results over night.
How to approach weight loss?
You probably know that just by sitting in your couch your body isn’t burning much calories (it still burns some). And, at the end of the day, it is all about numbers. The amount of calories you consume minus the amount of calories you burn equals your weight gain / weight loss.
Running (or any for of cardio) is considered one of the most effective weight loss workouts; image source: www.huffingtonpost.com
Let’s look at some examples
But before that here’s some basic information / facts you should know of. 1 kilogram of fat equals 9000 calories / 1 pound of fat equals 3500 calories.
All extra calories at the end of the day turns to fat, resulting in extra body fat.
Please note – below examples are ideal.
If you eat 3000 calories per day and you burn 3000 calories per day that means you maintained your weight. 3000 calories minus 3000 calories = 0 calories. You have 0 extra calories. Extra calories turn to fat at the end of the day.
If you eat 3000 calories per day and only burn 2500 calories per day that means that those 500 unburned calories will stay in your body as a reserve. Reserve equals extra body fat.
3000 calories minus 2500 calories = 500 calories of extra energy.
You just gained 500 calories = 55 grams / 0.14 pound of extra weight (fat).
If you eat 3000 calories per day and burn 3500 calories per day that means you burned more energy than you obtained with food. Your body had to burn additional 500 calories from your reserve. That means you just lost about 500 calories of extra fat (not whole 500 calories were obtained from stored fat though).
3000 calories – 3500 calories = -500 calories.
You just lost -500 / 3500 calories = 55 grams / 0.14 pound of extra weight (fat).
Here’s more math for you.
1 kilogram of fat (1000 grams) equals about 9000 calories / 1 pound of fat equals 3500 calories. For you to lose 1 kilogram of fat you need to burn 9000 calories. To lose 1 pound of fat you need to burn 3500 calories.
This tool will calculate your personal weight loss plan. Try it out – Weight loss calculator
How to burn those calories? Well, follow above example number 3!
You can do that in 3 ways. Either eat less (lower you calorie intake), workout more (increase the amount of calories you burn) or do both – eat less and workout more.
Again, more math:
9000 calories / 500 calories = 18 days! You can lose 1 kilogram of fat in 18 days if you follow example 3!
3500 calories / 500 calories = 7 days! You can lose 1 pound of fat in 7 days if you follow example 3.
In addition, there is a tool available on our site that will calculate your personal weight loss plan. Try it out – Weight loss calculator
Which workouts are effective for weight loss
To burn extra fat most efficiently you need to adapt your diet and your workout! Which is best workout for losing weight? That would be running! Why? Because running is so affordable.
All you need is pair of shorts, t-shirt, socks and running shoes. Good weather is a plus. It’s good to have a heart rate monitor too – to monitor your pulse. You don’t want to over-train yourself! Refer to heart rate zones calculator for more information.
Other effective workouts for weight loss are:
Running is one of the best workouts for weight loss! And it works! You just need to be patient. Results won’t come over night. Without running (or any other physical activity for that matter) it will be difficult for you to achieve the strong and shaped body your really want.
Running enhances your overall health and protects you from heart disease, lowers high blood pressure and prevents development of certain types of cancer.
Going for a run already? Here’s some tips for an optimal workout:
Now that you regularly exercise you need to adapt your diet, too.
Here’s some quick tips on how to make your diet more healthy.
This Is it. Not so short, but still easy to read and understand. Please share this article if you find it useful. If you have questions you can post them below