1 Pound of Fat = 3500 Calories!

1 Pound Of Fat  = 3,500 Calories

There are 3,500 calories in one pound (about 0.5 Kilograms) of fat. Thus, if you cut back or work off just 3,500 calories, you will lose an entire pound of fat. While it is possible to cut back on your calorie intake and increase your exercise regimen in order to lose pounds quickly, it is important to note that doctors recommend that you lose no more than 2 pounds (1 kg) of weight per week in order to ensure that your body properly adjusts to the weight loss.

Here are some tips to help you safely drop 3,500 calories from your regular routine:

Run

Running for about 1 hour at a slow pace will help you lose approximately 350 calories, depending on your body type, speed and terrain. Thus, if you run for one hour five days a week while maintaining a consistent diet, you will safely lose one pound.

It is important to understand that many people who just begin running will eat pasta and other foods high in carbohydrates in order to compensate for the exertion. They think that because they worked out so hard, they deserve a treat. After all, they justify, the pasta will help to keep their energy levels high. However, what they may not realize is that while they are justified in thinking that the carbohydrates will infuse their workout routine with energy, they are not actually setting their bodies up to lose weight. When you burn 350 calories but intake 450 over a high-carbohydrate pasta dish, you are adding more calories to your body than you otherwise would have.

Running does, however, help to boost our metabolism and change your muscle tone so that you burn calories more efficiently. Instead of inhaling a pasta dish after a run, select instead to have a large salad and splurge for the carbohydrate-rich croutons.

Eat In

When you eat out at a restaurant, not only are you subjecting your body to an array of high fat, high calorie foods, but you are also tempting yourself to eat a larger portion than you might normally eat. Therefore, what could be a simple 500 calories meal can easily turn into a 1500-calorie fat fest. In order to lose weight by cutting calories, it is essential that you are aware of exactly what you are putting into your body. Especially in the beginning of your new routine, it is important that you prepare your meals and monitor your level of hunger.

When eating out, generally you are in a social situation where food is not a priority – but spending time with your friends is. For this reason, people tend to eat more than they normally would. Non-dessert eaters often even spring for the extra round of calories. If you must eat out, help yourself avoid temptation by selecting a salad rather than a plate of pasta or burger. You will be amazed at the difference in the amount of calories you intake when you make simple choices such as meal option.

By reducing your overall calorie intake and increasing your level of physical activity, you will be able to lose those 3,500 calories without much trouble. Make sure that you stay focused, motivated and on task. You'll shed unwanted weight in no time!

The following activities will also help you burn fat:

Activities to burn 100 calories

• Walk for 25 minutes.

• Run for 12 minutes.

• Bike for 17 minutes.

• Dance for 20 minutes.

• Hit the elliptical machine for 15 minutes.

• Swim freestyle for 15 minutes.

• Use the rowing machine for 25 minutes.

Activities to burn 250 calories:

• Walk for 35 minutes.

• Run for 20 minutes.

• Bike for 30 minutes.

• Dance for 50 minutes.

• Hit the elliptical machine for 30 minutes.

• Swim freestyle for 25 minutes.

• Use the rowing machine for 28 minutes

Hope you enjoyed the post and I trust you will put it into practice.

This is how you become fat

Facts about Fat

• The fatty layer beneath our skin helps conserve body heat and regulate body temperature. It also provides insulation against cold.
• Fat placed around our joints helps as a lubricant in allowing smooth movement.
• Our vital organs like liver, heart and brain are all cushioned by fat to prevent injury.
• Cholesterol is an important type of fat which is a part of each cell and is important for its functioning. It is a precursor of vitamins, hormones and bile acids. Bile acids help in digestion of food in the body.

To control excessive fat in the body, nature has given us a hormone called leptin. This hormone plays an important role in obesity. Leptin helps in controlling hunger, burning of calories and aids in better metabolism.

When you eat a diet with a lot of refined sugar like sweets, chocolates, aerated drinks, and desserts, this can cause obesity even without overeating.

A high fat diet makes the body shift its metabolism towards storing fat, instead of burning fat for energy. Lipase, an enzyme which breaks down fat molecules, helps storage in your body's fat cells. The more fat eaten, the more its storage, particularly around the abdomen and hips. When you reduce fat from your diet, you first lose fat from the abdomen.

If you keep over eating, your fat cells grow larger. You also start forming new fat cells and gain weight. If you decrease your food intake, the size of the fat cells decreases but the number doesn't (so, it's better not to allow those new cells form in the first place!). So in addition to feeling hungry, your body thinks you are starving and tries to compensate by slowing down your metabolic rate. When your metabolic rate becomes slow, then your calorie burning also slows down.

Overweight and obese people have a higher rate of multiple medical problems like:

• Cardiac: High blood pressure, heart failure, heart disease
• Gastrointestinal: Gall stones, recurrent heart burn
• Endocrine: Diabetes, high lipids, menstrual irregularity, infertility
• Pulmonary: obstructive sleep apnea
• Musculoskeletal: Degeneration of knees, backache, disc herniation, osteoporosis, pathological fracture of bone
• Skin: various disorders (usually due to accumulated toxins in the fat cells)
• Cancer: various organs

Being overweight may be killing you slowly, but there is hope and help. If you are obese and need the services of a health coach to help you through this phase, send me a mail at essentialweightloss@gmail.com and if you are overweight and want to order Skinny Fiber to help you start your weight loss journey, click here