Lately I’ve run into a bombardment of advertising on my Facebook and other social networks that promise, with their almost miraculous treatments, get 5, 10 and even 15 kilos in a month.
When we have an important event at the door, such as a party, wedding, beach vacation, etc., this may be tempting, but the reality is that their promises are not true or they are unhealthy. So, how much weight can be lost in a healthy month?
The answer is reduced to simple mathematics: in a month, you can reasonably anticipate the loss of 4 to 5 kilos if you follow a very strict plan. Losing 500 gms of body fat is equivalent to 3,500 calories. To lose 1 kilo per week, then you must remove 1,000 calories per day. There are two ways to make this caloric reduction:
By reducing the calories consumed in a day
Increase the amount of calories burned during your workout.
Of course, calculating this income / expenditure of calories can be an approximation. So that you are really sure to reduce those 1000 calories a day, there are many apps that we have talked about previously, that will serve as a caloric diary where you can more accurately take the amount of calories consumed.
Registering each bite you take in your mouth may seem tedious, but it is a proven way to help detect patterns and how snacks or snacks that we consume “without meaning” at times of your life can increase our caloric intake. Eliminating 1,000 calories a day can seem daunting, but if you think about it in terms of servings, pieces of bread, portions of butter, chopping the cookie box, etc., it is easy to see where small changes can be made to cut the number.
As I mentioned earlier, the other way to get rid of calories is also given through physical activity from 5 to 6 days per week. The number of actual burned calories will be determined by sex, weight, speed of exercise and how long it was done, however these are just some average examples based on people who are around 70 kilos.
Running on the treadmill for 20 minutes at 6 mph: 229 calories
Exercise on the elliptical for 30 minutes: 179 calories
Swimming for 30 minutes: 189 calories
Kickboxing for 30 minutes: 357 calories
The mantra, “eat less, move more,” may sound like a cliche, but it is the best way to think when you want to lose weight. Those dietary plans that promise a loss of more than 10 kilos per month, will probably ask you to demand more than you should in a training regimen, or eat less than the daily calorie limit required. The American Academy of Nutrition and Dietetics recommends that women should never eat less than 1,200 calories and men never eat less than 1,800 calories per day.