How many Calories in a Pound of Fat?

Get ready to lose a pound a week.

As the weather in the UK is getting brighter, days getting longer and layers of clothing reducing you may be feeling more motivated to shed some of the weight you gained during Lockdown 2021. Many of us men are in the same situation, wanting to get back into shape or starting a fitness journey for the first time. I say journey because fitness would ideally be a part of our everyday lives. Today we will discover how you can start shedding pounds and how many calories you need to burn to lose a pound of fat this week!

As a youth I didn’t have to do much except jump up a few times and the effects of eating a whole pizza to myself would just fall away, however, things are not like that for me today as I reach my 40’s. Now I fast regularly (Sunnah Fasting), drink much more water, work out at my gym, resume Martial Arts and engage in Running sessions. I love to do all this while working on my diet which is the hardest part, being a father of growing children. I can’t eat as I did when I was a bachelor and I wouldn’t want to.

You may be unaware of calories so let’s break it down. Calories are a store of energy found in foods – protein, carbohydrates, fats and alcohol. How many calories are found in the mentioned macronutrients can differ. When we eat food we consume the energy of that food once it is broken down within our bodies, possibly being used as fuel for our muscles or strengthening our eyes sight or benefitting our skin; the food we eat can affect our bodies in many ways – for good or bad.

It takes the consumption of 3,500 Calories to gain or lose 1 pound of Fat. By counting calories, you can monitor your progress which I’d recommend to anyone starting out on their weight-loss or gain journey. Losing weight is best achieved by doing more than fasting or increasing exercise, it’s best to adapt your whole lifestyle to a way that is sustainable, balanced and enjoyable for the long term.

You may have heard people talk about cutting calories by 250 Kcal per day. This would be coupled with physical activity that also expends 250 Kcals each day, totalling 500 Kcals each day. Over a week this would amount to a Calorie reduction of 3,500  Kcals per week. Running for 30 minutes per day can help you lose between 200-500 kcals per day. Running is one of the best and easiest ways to start dropping weight, also benefiting your lung and heart health. Strength training and Cardio training combine would be the optimal way to lose weight and sculpt your body into the physique you’ve always wanted. 

If you’d like help to achieve your weight loss with an exercise programme designed around your needs message Hanif [Here] and get ready for a Summer like none other.

Published by Hanif (Abu Hafs)

Fitness and Nutritional Advisor, Husband and Father, helping Men of all sizes and goals achieve great things.

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