كم سعرة حرارية لإنقاص كيلو في اليوم

Calorie table for all types of food for women, men and children

How many calories to lose a kilo per day

Fats, carbohydrates and proteins are the main sources of energy for the human body, so the individual must know how many calories his body needs to lose weight, but it must be taken into account that the individual must maintain the nutrients that contain calories, nutrients are what convert calories into energy Physical activity or you store them in the body in the form of fat, if more calories are eaten than the body burns and in this way the weight increases and never decreases, but in the case of eating fewer calories, these calories are burned through physical activity, which contributes to weight loss and to answer the question How many calories does the body need to lose a kilo per day?[3]

• 3500 calories, which equals 0.45 kg of fat.

Factors affecting the number of calories

There are many factors that affect the method of calculating the number of calories that the body burns in one day, as there are calories burned that the individual cannot control, but he can make changes in some of them, and the most prominent of these factors are the following:[4]

• body composition: A person with more muscle burns more calories than a person with less muscle.
• body size: Larger people have more calories at rest, too.
• Age: The number of calories the body burns in a day decreases the older a person is.
• Gender: As women burn fewer calories than men.
• Amount of daily activity: A person who moves more often consumes more calories.
• Thermal generation: This is the amount of energy the body uses to digest food.
• Pregnancy and breastfeeding: Breastfeeding and pregnant women consume more calories than other women.

Diet to lose weight 10 kilos in a week without exercise

How to increase your burning rate or metabolic rate

Many people blame the body’s metabolic rate when they are unable to lose weight, as even though they reduce their calorie intake and also increase the rate of physical activity that they are unable to lose weight, as the calories in food are converted into different forms of energy Then, after being exposed to metabolic reactions, it is transformed into mechanical energy to move muscles, chemical energy that performs chemical processes, or electrical energy through which nerve impulses are delivered, and thermal energy that maintains normal body temperature, as the metabolic rate and physical activity that Exercising the individual greatly affects the burning of calories.[5]

Factors that increase calorie burn

To work on burning calories, the individual must make a complete change in the daily plans that he follows, but with his keenness not to be cruel to his body so as not to give adverse reactions, and the following are the most important factors that help in burning calories in the best way:[6]

• Fat cells need less energy than muscle cells, so it shows that individuals who have more muscle than the amount of fat in the body contribute to a higher metabolic rate in their bodies, as with age the body tends to gain fat without muscle, which reduces metabolic rates and burning.
• Men have a higher metabolic rate than women, as they have more muscle mass, less fat mass, and heavier bones.
• The possibility of determining the metabolic rate in part through genes, as the influence of genes and genetics is very important in the metabolic rate and burning in the body, as genes affect the ability of muscles to grow and their size.
• The effect of these factors on the speed of the burning process or metabolism, they are: age, sex, body size, and genes.

What is a liquid without calories?

How to stimulate metabolism

Metabolism or what is called metabolism is because it is all the chemical processes that occur inside the body continuously for its survival, and it helps the body to perform its functions properly and naturally, such as: breathing, digesting food, and restoring cells. The following is the way in which an individual can stimulate metabolism:[6]

• Boost metabolism through certain foods and drinks, such as: green tea, spices, energy drinks, and coffee.
• The contribution of physical activity to controlling the number of calories the body burns, the more physical activity the more calories the body burns.
• Consuming calories more than burning them, which contributes to gaining excess weight, in this case, you must go to the doctor for advice, and radically change the lifestyle.
• Some people have a higher metabolism and burn rate, which contributes to being more active than others.

Calories in Arabic coffee

Calculate the number of calories needed

Calories are the source of energy that a person gets through eating and drinking. The body needs large nutrients to maintain its functions or perform its daily activities in the best condition. These nutrients are divided into three main types: fats, proteins, and carbohydrates. There are two basic concepts. They must know before explaining how to calculate the calories that the body needs, namely: the basic metabolic rate known as BMR, which is the minimum number of calories that the body needs to carry out its main functions, and the resting metabolic rate, known as RMR, which is the amount of calories that the body consumes in At rest, to calculate calories, the Mifflin-St George equation can be used, which is one of the most reliable and accurate equations, because it depends on several elements: age, weight, height and also sex. In the following, the mathematical formula for calculating the metabolic rate of females will be clarified. and males:[7][8]

• Male basal metabolic rate = (weight in kilograms x 10) + (height in centimeters x 6.25) – (age in years x 5) + 5
• female basal metabolic rate = (weight in kilograms x 10) + (height in centimeters x 6.25) – (age in years x 5) – 161

Where after calculating the metabolic rate for males and females, we multiply the result by the physical activity coefficient, which will be clarified in the following table:

Metabolic rate product (male or female) x physical activity factor = total calories

Reasons why it is difficult to lose weight

Many people want to lose weight, as it is difficult for some, due to their poor lifestyle, staying away from exercise, in addition to not relying on a healthy diet that helps them lose weight easily, but there are some people who cannot lose weight for several The reasons for this will be explained in the following points:[9][10]

• Eat enough protein: As protein is the most important nutritional component that contributes to weight loss, when eating 25-30% of calories, it raises the metabolism from 80-100 calories, which prompts the person to eat less calories, as it contributes to reducing seizures. Hunger, and the constant desire to eat snacks, where protein is added to the most important meal of the day, which is breakfast, and studies have shown that people who eat protein for breakfast feel less hungry than others and also reduce metabolic slowdown, which contributes to losing weight. the weight.
• Eating a lot of calories: The person’s inability to lose weight because of the amount of calories he eats on a daily basis. If the calories he eats in meals were calculated, it would not have been difficult to lose weight. When there is a desire to lose weight, a person helps to set a specific nutritional goal to reach his goal, for example: eating Protein accounts for 30% of calories.
• Irregular sleep: Sleep maintains physical and mental health and thus maintains a healthy weight. Sleeping too little leads to obesity, as children and adults who do not get enough sleep have a 55-89% higher risk of obesity.
• Carbohydrates report: A low-carb diet helps an individual lose weight more than a low-fat diet, as people with diabetes or pre-diabetes have a problem with losing weight because of the large number of carbohydrates.
• Not drinking enough water: Where the body needs to lose weight from 2 to 6 glasses of water a day, water does not contain calories, and thus the individual feels full and less likely to drink sugary drinks, soft drinks or juices that increase weight.
• Leaving for long periods between meals: Leaving a long period between meals contributes to a slowdown in metabolic processes, as the body cannot burn the calories consumed in the next meal and thus becomes overweight. When eating small meals more than once a day, five meals at most are burned better. .
• Eat at many restaurants: Many people eat most restaurants, which makes it difficult to maintain a healthy weight. The meals they ate contain more calories than home-cooked meals.
• Sitting for a long time: Sitting for a long time, whether at desk work or in front of the TV screen, increases the possibility of not losing weight, as a person loses self-control and eats a large amount of food, so it is recommended to exercise to maintain health and the ability to lose weight.
• feeling nervous Eating unhealthy meals that are high in calories makes a person nervous while eating meals regardless of how hungry they are.
• slow thyroid gland: The thyroid gland produces hormones that control energy levels in the body. When the thyroid gland slows down and does not produce the necessary amount of hormones, it is difficult to lose weight and the person feels bloated, which causes the body to retain water and salts. In this case, a doctor should be consulted.

Calorie burning exercises

Aerobic exercises are the basis for burning the largest possible number of calories, followed by everyone trying to lose weight or maintain it, and there are many exercises that help burn calories in a very short time, and the following are the most prominent of these exercises:[11]

• jogging: It is one of the most calorie-burning exercises, and it can also be practiced in the gym on the gym or outdoors, and for optimal results, a medium speed must be chosen to burn up to 1074 calories within 60 minutes.
• Jumping rope: It is one of the highest calorie-burning exercises, with 1074 calories burned in 60 minutes.
• swimming: When you exercise for 60 minutes, swim vigorously for 13 minutes, or swim moderately for 19 minutes, you burn 528 calories.
• Hiking fast: It starts with a small area of ​​a mile or two, and then walks a long distance and increases the distance and height later, as walking contributes to training the heart and strengthening the legs and back, as it burns 391 calories in 60 minutes.
• slow walking It can burn 255 calories in 60 minutes.
• tennis: It contains more than one movement, which contributes to burning more than 728 calories, because the person is against his opponent within 60 minutes.

Tips to burn more calories

After identifying the best exercises that help in burning calories, the individual must learn very important tips, as following them will increase the burning of calories in the best way, so they are summarized in the following points:[12]

• Drink at least 8 glasses of water a day, as it is the main engine of metabolism.
• Do aerobic exercises, then resistance exercises to build muscle, as it ensures that you continue to burn calories.
• Get enough rest.
• Follow a healthy diet program that includes protein, vegetables and fruits.
• Adding hot spices to meals to raise the burning mechanism.
• Be sure to drink caffeinated drinks, such as: green tea, and brown tea, which contributes to raising the rate of burning.
• Make sure to eat breakfast daily.
• Divide the meals into five meals a day.

And we have ended this article with you, through which we got acquainted with the content How many calories to lose a kilo per day We also discussed the factors that affect the number of calories, as well as how to increase metabolism stimulation, in addition to physical exercises that contribute to burning calories.