Calories are the energy in food.
They are the fuel source for all our activities from eating to jogging.
Your body can use them as fuel for those immediate activities or reserve them for later use.
Some calories can be stored as glycogen (carb), but most are stored as body fat.
This article will explain how much calories in 1 pound of fat.
At the same time talk about rumors consuming 500 calories and introduce some tools to predict the actual weight loss.
What is body fat?
Please take a moment to define what is body fat
For beginners, body fat is not entirely fat.
Pure fat has a very high energy content, about 9 calories / gram. This number is up to 4100 calories / 1 pound of pure fat.
But body fat is not just pure fat. Body fat includes fat cells called . It also contains some extra fat and protein.
Therefore, the amount of calories in body fat will be a little less than the amount of calories contained in pure pure fat .
Conclude: Body fat is mixed with liquid and protein. Therefore, ingredients and calories are not the same as pure fat.
One pound of fat have contains 3500 calories or not ?
In 1958, a scientist named Max Wishnofsky concluded that reducing or increasing a pound of body weight equal to 3500 calories .
He relied on the scientific evidence available at the time. Decades later, his research results have been cited thousands of times in the media and scientific literature .
Basically, this is common knowledge. 1 pound of body fat contains 3500 calories. Is this really true? Try to find out about this.
We will use the values most people have recognized for this calculation. However, some studies show slight changes .
Overall we can :
- One pound is equivalent to 454 grams.
- Pure fat consists of 8.7- 9.5 calories / gram.
- Body fat tissue contains 87% fat.
From these values we can conclude that 1 pound of body fat actually contains from 3436 to 3752 calories.
However, it should be noted that this calculation is based on old research.
Some studies show that body fat tissue contains only 72% fat and different types of body fat also contain different amounts of fat.
Conclude: A pound of body fat contains 3,436 to 3,752 calories, an estimate of approx.
Rumors about consumes 500 calories
There is a transmission story that if you eat less than 500 calories a day or less than 3500 calories a week, you will lose one pound per week.
This is equivalent to 52 pounds in a year.
However, the truth is very different.
Rumors of 500 calories rated too high ability to help weight loss of in a period of time .
This estimate seems to apply in a short time to weight loss in overweight or obese people. But it is not feasible in the long run and will make every failure or disappointment.
What this rumor cannot explain is the body's response to changes in body composition and nutrition. .
When you absorb less calories, your body responds by burning fewer calories. You start to walk less and your body becomes more productive. Make the same amount of work but use less calories than before .
You can lose muscle mass with fat. This also makes you burn less calories.
This is often called fat burning and fat burning, although the scientific term is "thermogenesis" .
Losing weight is not a steady process but often slows down over time .
Conclude: Diets that consume 500 calories overestimate the ability to help lose weight. It did not take into account changes in body composition and decrease in calorie burning.
Better tools predict weight loss
Today there are online applications and media that offer better and more realistic predictions about your weight loss
Software program " ", Developed by the National Institutes of Health, will reveal calories for both weight loss and body weight maintenance.
It calculates diet and exercise to reduce weight as well as how your body responds to reduced calorie consumption. Behind that is a lot of math related calculations .
Another tool that helps you lose weight is the developed by Pennington Biomedical Research Center.
This tool allows you to calculate the number of pounds that will be reduced based on diet and exercise.
Conclude: The law of spending 500 calories is not a practical way to predict the number of pounds to decrease. Now there are tools to predict the amount of weight that can be released over a period of time.
Losing weight is not just about consuming excess fat
When you are losing weight, the thing you want to get rid of is body fat - including under the skin and around the organ.
Unfortunately, losing weight doesn't necessarily mean losing fat. An unwanted side effect is weight loss, which causes weight loss .
The good news is there is a way to help you minimize lost muscle mass.
- Weightlifting: Studies have shown that endurance (resistance traning) can prevent muscle loss in people who need to lose weight ( 17 .
- Eat more protein: loading more protein into your body will be less likely to break down muscle cells for energy .
Both of these methods are also helpful in preventing the reduction of calorie burning when you're losing weight.
Conclude: Weight lifting and more protein intake are likely to help prevent muscle loss for people trying to lose weight. These ways also help reduce the amount of calories you burn.
Messages to note
1 pound of body fat can contain 3,436 to 3,752 calories.
However, eating less than 500 calories a day (3500 per week) can reduce a pound of weight only rumors.
It may be true if applied in a short time. But the body will soon adapt by burning fewer calories. It is for this reason that weight loss will slow down over time.