Losing 500 to 1,000 calories a day is how many kilograms to lose?

This is an automatically translated article.

If you're looking to lose weight, you may be wondering how much weight you can safely lose in a week or two, and how much weight loss slow or fast is good for your body. The article will provide more information about how many calories you need to reduce each day to meet effective weight loss.

1. Lose weight

Weight loss is accomplished when you regularly consume fewer calories than you burn each day. In contrast, weight gain occurs when you regularly eat more calories than you burn each day. Any food or drink you consume that has calories counts towards your overall calorie intake. That said, the number of calories you burn each day, known as energy or calories consumed, is a bit more complicated.
Calorie expenditure consists of the following three main components:
Resting metabolic rate (RMR). This is the amount of calories your body needs to maintain normal body functions, such as breathing and pumping blood. Thermic effect of food (TEF). This refers to the amount of calories used to digest, absorb, and metabolize food. Thermic effect of activity (TEA). This is the amount of calories you use during exercise. Thermic effects of activity can include: non-exercise activity thermogenesis (NEAT), which accounts for calories used for activities such as field work and restlessness. If the number of calories you consume is equal to the number of calories you burn, you will maintain your body weight. If you want to lose weight, you need to create a negative calorie balance by consuming fewer calories than you burn or burning more calories by increasing activity.
MORE: 8 ways to burn calories and lose fat

2. Factors affecting the weight loss process

2.1. Sex

Fat-to-muscle ratio greatly affects your ability to lose weight. Because women generally have a larger fat-to-muscle ratio than men, they have a 5–10% lower RMR than men of the same height. This means that women typically burn 5–10% fewer calories than men at rest. Therefore, men tend to lose weight faster than women following a calorie-restricted diet.
An 8-week study including more than 2,000 participants on an 800-calorie diet found that men lost 16% more weight than women, with a relative weight loss rate of 11.8% in men gender and 10.3% in women. However, while men tend to lose weight more quickly than women, some studies have failed to analyze gender-based differences in the ability to maintain the effectiveness of weight loss.

2.2. Age

One of the body changes that occurs with aging is a change in body composition - fat mass increases and muscle mass decreases. This change, along with other factors like your major organs' reduced caloric needs, contribute to the lower RMR. In fact, adults over 70 years of age may have a 20–25% lower RMR than younger adults. This process of reducing RMR can make it harder to lose weight with age.

2.3. Calorie deficit

To lose weight effectively must create a balance of calories in and consumed. The extent of this calorie deficit affects how quickly you lose weight. For example, consuming 500 fewer calories per day for 8 weeks is more likely to lose weight than eating 200 fewer calories per day. However, you still need to make sure you don't run into a calorie deficit. So a calorie deficit can even put you at risk for nutrient deficiencies. Furthermore, it may make you more likely to lose weight in the form of muscle mass rather than fat mass.

2.4. Sleep

Sleep is an important but overlooked biological cycle in the weight loss process. Chronic sleep loss can become a significant impediment to weight loss and the rate at which it is lost. A few studies have shown that a night of sleep deprivation can increase your desire for high-calorie, nutrient-poor foods, such as: pastries (cookies, cakes). , sugary drinks and chips.
MORE: Why does sleep loss cause weight gain?
A 2-week study randomized participants to a calorie-restricted diet to sleep 5.5 or 8.5 hours per night. Those who slept 5.5 hours lost 55% less body fat and 60% less lean body mass than those who slept 8.5 hours per night. Therefore, chronic sleep deprivation is strongly associated with type 2 diabetes, obesity, heart disease, and some cancers.

3. Diet to lose weight

With the vast majority of weight loss diets available - all of which promise impressive and quick results it can be confusing to choose between these diets. However, although the creators and proponents claim that their program is superior to the rest, there is no single best weight loss diet. For example, low-carb diets like: keto may help you lose more weight initially, but studies have found no significant difference in weight loss performance over a long period of time. What matters most is your ability to follow and maintain a healthy, reduced-calorie diet.
SEE ALSO: How to calculate calories to lose weight safely
However, following a very low calorie diet for a long time is difficult for many people and that is also the reason why weight loss is healthy. This formula failed. To increase your chances of success, reduce calories only moderately, personalize your diet to your preferences and health, or work with a dietitian. Combine diet with exercise, including aerobic and endurance training, to maximize fat loss and prevent or minimize muscle loss.
By eliminating processed foods and incorporating more healthy foods, such as vegetables, fruits, whole grains, healthy fats and proteins, you can give a boost to your diet. weight loss and as well as overall health balance.

4. The relationship between the body and weight loss

A slow and steady rate of weight loss is actually better for your body as it helps ensure that your body is losing fat and keeping the weight off. When you go through the weight loss process too quickly, you lose most of your water weight due to glycogen depletion. Your weight will quickly return as you restore your glycogen. Losing weight with the loss of water in the body is not the same as the mechanism of reducing stored fat. To lose weight and maintain it at the required level, you need to lose fat, not just water.
The right weight varies for each individual. It's important to never judge your health based on just one number on the scale, but instead maintain a healthy weight. Some people's body can retain water or can also lose water weight rapidly and this will cause the weight to vary depending on the condition. Either way, you should start to see your body change within the first month or two of your weight loss regimen.
Set an initial goal to lose 10% of your body weight, at a rate of 500 to 1000 calories a day, to lose 0.5 kg to 1 kg a week, and stay at that weight for the previous six months when continuing to lose any more weight.
MORE: How many calories does walking 10,000 steps burn?
There are many different ways to lose weight, but overall, the recipe is very simple that is to eat healthy and be more active. Don't get caught up in fad diets or fitness trends. Instead, choose eating habits that fit your lifestyle and attractive exercises such as: exercises that burn 500 calories a day or apply cardio exercises, leg exercises .. . to be able to burn 500 calories per day.
So the key to successful weight loss is to remember that slow and steady weight loss is better for your body than a drastic change. If you are following healthy weight loss habits, you should minimize water weight loss while maximizing fat weight loss, even in the first week. Remember to focus on establishing a healthier lifestyle, not just changing your weight. If you don't notice a difference in your weight loss at first, continue with healthy eating habits and exercise. Everyone's weight loss is different. If you have a "off" day, don't give up.

Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.

Reference source: healthline.com