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21 May 2004

Calorie Burn
Hello Doc,
I weigh 80kgs. When I do exercise How many Calories must I Lose Or Burn to lose 1kg per week.
I work out 4 to 5 times a week.
I am presently overweight with a BMI of approx 28.5
I am also aware that Consuming less food at Night, also helps
in restricting weight gain.
Your help is Appreciated.
Answer 390 views

01 Jan 0001

Hi Jay

It all depends on how many calories you are taking in - you see, (and this is a huge oversimplification), to lose weight, your total intake must be less than what you are putting out. This means that a combination of diet (which reduces the energy intake) and exercise (which increase the expenditure) is the key to weight loss. You should not however cut out all foods and 'starve' yourself, because, what the body does is to reduce the energy output when this happens. Therefore, what you need is a way that you increase the body's daily energy expenditure, while at the same time cutting out the foods that will prevent weight loss.

In terms of exercise, the goal would be to do regular exercise, 4 or 5 times a week, as you are doing now. The duration per session would probably need to be between 45 minutes and 60 minutes, but if you are just starting out, then settle on manageable levels - say, 30 minutes per session. Remember also that your focus should be on cardiovascular-type activities, which are preferential for weight loss. These include activities such as walking, jogging, cycling, aerobics, swimming etc. It is important to exercise between 4 and 5 times a week, for a minimum of 30 to 45 minutes each session. It is also ideal to work at a moderate to hard intensity, but for a longer duration. You should aim to do these sessions at an intensity that allows you to complete the session without feeling completely exhausted, but having worked up a good sweat and feeling that your breathing and metabolic rate are elevated. A moderate intensity is certainly the way to go - if you train too easily, nothing will happen, and if you train too hard, then you soon become tired and burned out. So, aim for an intensity that will allow you to finish a session and recover by the next one. If you feel like you are carrying a whole week's worth of training in your body, then you are traininig too hard. Other than intensity, the rest is easy - you just have to go out and get those sessions in.

Good luck
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