3,500 calories

WOW That’s lots!!!
How one can achieve that?
By now we know that both eating and physical activity affect our weight.

It’s simple arithmetic:

It’s essential we understand our body’s energy balance which is number of calories taken into the body as food — number of calories expended.

Energy or caloric balance can be:

Caloric expenditure

  • Neutral balance: Caloric intake equals expenditure.
  • Positive balance: More calories consumed than expended.
  • Negative balance: More calories are expended than consumed.

Caloric principle of weight control
Understand the calories that goes in:

  • 1g of fat = 9 calories
  • 1g of protein = 4 calories
  • 1g of carbohydrates = 4 calories
  • 1g of butter = 7 calories
  • 1g of alcohol = 7 calories

How many calories do we need each day?
Balancing food energy intake with physical activity can add to life’s enjoyment.

  • Two major components of the “energy out” side of the body’s energy budget are basal metabolism and voluntary activities.
  • A third component of energy expenditure is the thermic effect of food.

How does one succeed in burning 3,500 calories?

Fat loss requires you to regularly burn more calories than you consume. An effective strategy may include:

  • Choose a combination of aerobic and resistance activities such as walking, running, swimming, dancing, coupled with moderate amount of strength training.
  • Exercise for at least 30 minutes on all, or most days of the week.
  • Cut back on junk food.
  • Be mindful while eating, and watch your portion size (portion control).
  • Increase the amount of fresh fruits and vegetables, lean meats, low-fat dairy products and wholegrain foods in your daily diet.

Math behind burning 3,500 calories…

Last few quick tips to achieve this target

  • Follow the calorie sheet (calorie counter) for a balanced diet.
  • Your maximum calorie intake should not exceed your current weight in kgs. x 24
  • If you are to lose weight, do an hour’s walking daily or an equivalent activity and reduce your calorie intake by 500 calories (250 calories from exercise and 250 calories from your diet).
  • Do not reduce your calorie intake by more than 500 calories a day from your maximum intake,
    e.g.: Weight: 80 kg, Maximum calorie intake: 80 X 24 = 1,920 hence, prescribed reduction = 1,920-500 = 1,420 calories.
  • Daily intake should never go below 1,000 calories.
  • Losing too much too fast will cause an accelerated recidivism.