我应该燃烧多少卡路里才能减掉1公斤？
正文翻译
How many calories should I burn to lose 1kg?
我应该燃烧多少卡路里才能减掉1公斤？
How many calories should I burn to lose 1kg?
我应该燃烧多少卡路里才能减掉1公斤？
评论翻译
Arshdeep Chhetri, Fitness trainer
1kg has around 7700 calories that means if you want to lose 1kg you will have to burn 7700 calories by hook or by crook.
There is some good news though. If you are excessively overweight like well over 200kg then losing 1 kg per day would be very easy for you. For example at 200kg your daily calorie requirement would be around 5000 calories. If you manage to consume only 1000 calories then you can easily lose 1kg per day for the first few days. But mind it, it would probably be water weight.
Since weight loss isn't linear i.e. if you lost 1kg in a single day you cannot predict that you will lose 30kg in 30 days. Somedays you may lose 1.5kg and other days you may barely even lose 0.5kg. It happens because the human body quickly adapts to the regime.
So, the conclusion is yes, by reducing your calorie intake by around 90% you can lose upto 1kg per day for a short interval of time ( 3–4 days or maybe a week max ) But long term the weight loss would be non linear.
Bonus : Since this is an ultra quick weight loss strategy, make sure that you are not suffering from any kind of health issues.
1公斤的脂肪热量约为7700卡路里，这意味着如果你想减掉1公斤，你必须想尽一切办法燃烧掉7700卡路里。
不过有一些好消息。如果你超重，比如超过200公斤，那么每天减掉1公斤对你来说是非常容易的。例如，体重在200公斤时，你每天的卡路里需求量大约为5000卡路里。
如果你设法仅消耗 1000 卡路里的热量，那么在最初的几天里，你可以很容易地每天减掉1公斤。但请注意，这可能是水的重量。
因为减肥不是线性的，即如果你在一天内减掉1公斤，你无法预测你将在30天内减掉30公斤。有时你可能会减掉1.5公斤，而有时你甚至可能只减掉0.5公斤。 发生这种情况是因为人体迅速适应了这种机制。
因此，结论是肯定的，通过减少大约90%的卡路里摄入，你可以在短时间内（3-4天或最多一周）每天减掉1公斤，但长期而言，体重减轻将是非线性的。
此外：由于这是一种超快速减肥策略，请确保没有任何健康问题。
1kg has around 7700 calories that means if you want to lose 1kg you will have to burn 7700 calories by hook or by crook.
There is some good news though. If you are excessively overweight like well over 200kg then losing 1 kg per day would be very easy for you. For example at 200kg your daily calorie requirement would be around 5000 calories. If you manage to consume only 1000 calories then you can easily lose 1kg per day for the first few days. But mind it, it would probably be water weight.
Since weight loss isn't linear i.e. if you lost 1kg in a single day you cannot predict that you will lose 30kg in 30 days. Somedays you may lose 1.5kg and other days you may barely even lose 0.5kg. It happens because the human body quickly adapts to the regime.
So, the conclusion is yes, by reducing your calorie intake by around 90% you can lose upto 1kg per day for a short interval of time ( 3–4 days or maybe a week max ) But long term the weight loss would be non linear.
Bonus : Since this is an ultra quick weight loss strategy, make sure that you are not suffering from any kind of health issues.
1公斤的脂肪热量约为7700卡路里，这意味着如果你想减掉1公斤，你必须想尽一切办法燃烧掉7700卡路里。
不过有一些好消息。如果你超重，比如超过200公斤，那么每天减掉1公斤对你来说是非常容易的。例如，体重在200公斤时，你每天的卡路里需求量大约为5000卡路里。
如果你设法仅消耗 1000 卡路里的热量，那么在最初的几天里，你可以很容易地每天减掉1公斤。但请注意，这可能是水的重量。
因为减肥不是线性的，即如果你在一天内减掉1公斤，你无法预测你将在30天内减掉30公斤。有时你可能会减掉1.5公斤，而有时你甚至可能只减掉0.5公斤。 发生这种情况是因为人体迅速适应了这种机制。
因此，结论是肯定的，通过减少大约90%的卡路里摄入，你可以在短时间内（3-4天或最多一周）每天减掉1公斤，但长期而言，体重减轻将是非线性的。
此外：由于这是一种超快速减肥策略，请确保没有任何健康问题。
Rachit Raman, Executive at Bharat Petroleum Corporation Limited (2018-present)
That not only depends on your Body weight But It depends on Several factors.
Your Age.
Your Height.
Your Weight.
How much physical activity you do daily.
&Your Body Fat Percentage.
Using these You will be able to find Your TEE and BMR.
I have added mine for reference. You will get this BMR calculator anywhere on Google.
Let me tell you BMR stands for Basal Metabolic Rate And TEE stands for Total Energy Expenditure.
You must be wondering what is the significance of TEE?
这不仅取决于你的体重，还取决于几个因素。
你的年龄。
你的身高。
你的体重。
你每天做多少运动。
和你的体脂率。
使用这些你将能够找到你的TEE和BMR。
我已经把我的加进去供参考。你可以在谷歌的任何地方找到这个BMR计算器。
BMR代表基础代谢率，TEE代表总能量消耗。
你一定想知道TEE的意义是什么?
That not only depends on your Body weight But It depends on Several factors.
Your Age.
Your Height.
Your Weight.
How much physical activity you do daily.
&Your Body Fat Percentage.
Using these You will be able to find Your TEE and BMR.
I have added mine for reference. You will get this BMR calculator anywhere on Google.
Let me tell you BMR stands for Basal Metabolic Rate And TEE stands for Total Energy Expenditure.
You must be wondering what is the significance of TEE?
这不仅取决于你的体重，还取决于几个因素。
你的年龄。
你的身高。
你的体重。
你每天做多少运动。
和你的体脂率。
使用这些你将能够找到你的TEE和BMR。
我已经把我的加进去供参考。你可以在谷歌的任何地方找到这个BMR计算器。
BMR代表基础代谢率，TEE代表总能量消耗。
你一定想知道TEE的意义是什么?
According to one's Body Fat Percentage, Weight, Height, Age and the amount of physical activity you do daily There is a specific amount of energy required by your body to perform those activities (includes your day to day activities also)
Now, Once you get your TEE score and you want to loose your Body weight more precisely Body Fat because Loosing weight also includes Loosing muscles so you Should preserve your muscles and loose Fat.
How to loose Fat and How to preserve muscles is completely different theory and will write in other answer. It all depends on 80:20 ration of Diet and Excercise.
Coming to your question.
When you Have your TEE score and if you need to loose weight you have to intake less energy than it's requires by your body.
根据一个人的体脂百分比、体重、身高、年龄和每天的运动量，你的身体需要一定量的能量来进行这些活动（也包括你的日常活动）
现在，一旦你得到你的TEE值，你想更准确地减肥，因为减肥还包括减轻肌肉，所以你应该保留你的肌肉而减轻脂肪。
如何减肥和如何保留肌肉是完全不同的理论，将会写在其他答案中。这完全取决于80:20的饮食和锻炼比例。
来回答你的问题。
当你获得你的TEE值，如果你需要减肥，你必须摄入比身体所需更少的能量。
Now, Once you get your TEE score and you want to loose your Body weight more precisely Body Fat because Loosing weight also includes Loosing muscles so you Should preserve your muscles and loose Fat.
How to loose Fat and How to preserve muscles is completely different theory and will write in other answer. It all depends on 80:20 ration of Diet and Excercise.
Coming to your question.
When you Have your TEE score and if you need to loose weight you have to intake less energy than it's requires by your body.
根据一个人的体脂百分比、体重、身高、年龄和每天的运动量，你的身体需要一定量的能量来进行这些活动（也包括你的日常活动）
现在，一旦你得到你的TEE值，你想更准确地减肥，因为减肥还包括减轻肌肉，所以你应该保留你的肌肉而减轻脂肪。
如何减肥和如何保留肌肉是完全不同的理论，将会写在其他答案中。这完全取决于80:20的饮食和锻炼比例。
来回答你的问题。
当你获得你的TEE值，如果你需要减肥，你必须摄入比身体所需更少的能量。
So there are two ways.
1. Take less calories (Diet)
2. Burn calories ( Strength Training)
Or a mix of two. Overall the aim should be Calorie deficiency.
The amount of Calorie deficiency you will keep in your body the amount you weight loose You will notice.
Now Finally coming to calculation part.
1 kg fat equals to approx 9000 calories.
So in order to loose 1kg weight(fat)
You have to loose 9,000 calories.
On an average maximum you can keep 800–900 calories deficiency in a day( depends on your TEE)
So approx 10 days will be needed to loose 1 kg weight.
That too if you are consistent with your diet and exercise.
Remember whatever You eat even a spinch of Masala contains calories. So You have to keep control on your calories intake and Calories burnt to Remain in calories deficient.
I hope I have made You clear How these things work.
Feel free to message me if any doubt.
If You like keep upvoting. Your appreciation really matters.
Thanks for reading !!
所以有两种方法。
1、减少热量摄入（饮食）
2、燃烧卡路里（力量训练）
或者两者的混合。总的来说，目标应该是热量不足。
你将在体内保持的卡路里缺乏量，你会注意到你体重的减轻量。
现在终于到了计算部分。
1公斤脂肪约等于9000卡路里。
所以为了减轻1公斤体重（脂肪）
你必须减少9000卡路里的热量。
平均每天最多可以保持800-900卡路里的热量不足（取决于你的TEE）
因此，大约需要10天来减轻1公斤的重量。
如果你坚持你的饮食和锻炼，那也是如此。
记住你吃的任何东西，即使是一小杯马沙拉也含有卡路里。所以你必须控制你的卡路里摄入量和燃烧的卡路里，以保持热量不足。
我希望我已经让你明白这些东西是如何工作的。
如果有任何疑问，请随时给我留言。
如果你喜欢继续投票。你的赞赏真的很重要。
感谢阅读!
1. Take less calories (Diet)
2. Burn calories ( Strength Training)
Or a mix of two. Overall the aim should be Calorie deficiency.
The amount of Calorie deficiency you will keep in your body the amount you weight loose You will notice.
Now Finally coming to calculation part.
1 kg fat equals to approx 9000 calories.
So in order to loose 1kg weight(fat)
You have to loose 9,000 calories.
On an average maximum you can keep 800–900 calories deficiency in a day( depends on your TEE)
So approx 10 days will be needed to loose 1 kg weight.
That too if you are consistent with your diet and exercise.
Remember whatever You eat even a spinch of Masala contains calories. So You have to keep control on your calories intake and Calories burnt to Remain in calories deficient.
I hope I have made You clear How these things work.
Feel free to message me if any doubt.
If You like keep upvoting. Your appreciation really matters.
Thanks for reading !!
所以有两种方法。
1、减少热量摄入（饮食）
2、燃烧卡路里（力量训练）
或者两者的混合。总的来说，目标应该是热量不足。
你将在体内保持的卡路里缺乏量，你会注意到你体重的减轻量。
现在终于到了计算部分。
1公斤脂肪约等于9000卡路里。
所以为了减轻1公斤体重（脂肪）
你必须减少9000卡路里的热量。
平均每天最多可以保持800-900卡路里的热量不足（取决于你的TEE）
因此，大约需要10天来减轻1公斤的重量。
如果你坚持你的饮食和锻炼，那也是如此。
记住你吃的任何东西，即使是一小杯马沙拉也含有卡路里。所以你必须控制你的卡路里摄入量和燃烧的卡路里，以保持热量不足。
我希望我已经让你明白这些东西是如何工作的。
如果有任何疑问，请随时给我留言。
如果你喜欢继续投票。你的赞赏真的很重要。
感谢阅读!
Chandan Singh, Vice President, Marketing at ProProfs.com (2015-present)
Trying to lose 1kg a day? Although theoretically it is possible, but not a healthy or a recommended idea. Let’s take a close look at the science behind weight-loss and the key things you may want to understand.
There are several factors that affect how you (and when) you lose weight. But to put it in the simplest of words, weight loss will occur when the number of calories you burn exceeds the number of calories you take in.
Food and drinks are the only sources for calories you consume. On the other hand, physical activity, exercise, and a few other physiological factors help you burn calories.
So, if you manage to control these 2 sources and create a calorie deficit you will eventually start losing weight.
So, how many calories are there in a pound of fat?
Approximately, 1 pound of fat = 3500 calories.
This means that if you consume 3500 calories more than what you burn, you will gain one pound. But, if you manage to burn 3500 calories more than you consume, you will lose 1 pound.
想要每天减掉1公斤?虽然理论上这是可能的，但不是一个健康的或推荐的想法。让我们仔细看看减肥背后的科学，以及你可能想要了解的关键事情。
有几个因素会影响你如何(以及何时)减肥。但用最简单的话来说，当你消耗的卡路里超过摄入的卡路里时，体重就会减轻。
食物和饮料是你摄入卡路里的唯一来源。另一方面，体力活动、锻炼和其他一些生理因素有助于燃烧卡路里。
所以，如果你设法控制这两种来源，并造成卡路里不足，你最终会开始减肥。
那么，一磅脂肪含有多少卡路里呢?
大约1磅脂肪=3500卡路里。
这意味着如果你摄入的热量比你消耗的多3500卡路里，你就会增重一磅。但是，如果你能多消耗3500卡路里，你就能减掉1磅。
Trying to lose 1kg a day? Although theoretically it is possible, but not a healthy or a recommended idea. Let’s take a close look at the science behind weight-loss and the key things you may want to understand.
There are several factors that affect how you (and when) you lose weight. But to put it in the simplest of words, weight loss will occur when the number of calories you burn exceeds the number of calories you take in.
Food and drinks are the only sources for calories you consume. On the other hand, physical activity, exercise, and a few other physiological factors help you burn calories.
So, if you manage to control these 2 sources and create a calorie deficit you will eventually start losing weight.
So, how many calories are there in a pound of fat?
Approximately, 1 pound of fat = 3500 calories.
This means that if you consume 3500 calories more than what you burn, you will gain one pound. But, if you manage to burn 3500 calories more than you consume, you will lose 1 pound.
想要每天减掉1公斤?虽然理论上这是可能的，但不是一个健康的或推荐的想法。让我们仔细看看减肥背后的科学，以及你可能想要了解的关键事情。
有几个因素会影响你如何(以及何时)减肥。但用最简单的话来说，当你消耗的卡路里超过摄入的卡路里时，体重就会减轻。
食物和饮料是你摄入卡路里的唯一来源。另一方面，体力活动、锻炼和其他一些生理因素有助于燃烧卡路里。
所以，如果你设法控制这两种来源，并造成卡路里不足，你最终会开始减肥。
那么，一磅脂肪含有多少卡路里呢?
大约1磅脂肪=3500卡路里。
这意味着如果你摄入的热量比你消耗的多3500卡路里，你就会增重一磅。但是，如果你能多消耗3500卡路里，你就能减掉1磅。
Is there a mimimum daily calorie requirement?
Now, you can’t really get by not consuming any calories at all. In fact, research has shown that women need approx. 1500-2000 kcal to maintain their current weight and for men the it happens to be approx. 2000-2500 Kcal.
This number is also known as the Basic Metabolic Rate (BMR). In essence this figure gives you the number of calories your body needs on a daily basis in order to function properly.
Note: This is not how many calories you consume per day but how many calories your body needs to work properly.
You can visit this site for calculating your BMR.
是否有每日最低卡路里需求量?
现在，你不能完全不摄入任何卡路里。事实上，研究表明女性需要大约1500-2000千卡来维持现在的体重，而对于男性来说大约是2000 - 2500千卡。
这个数字也被称为基础代谢率(BMR)。从本质上说，这个数字告诉你你的身体每天需要多少卡路里才能正常工作。
注意: 这不是你每天消耗多少卡路里，而是你的身体正常工作需要多少卡路里。
你可以访问这个网站来计算你的基础代谢率。
Now, you can’t really get by not consuming any calories at all. In fact, research has shown that women need approx. 1500-2000 kcal to maintain their current weight and for men the it happens to be approx. 2000-2500 Kcal.
This number is also known as the Basic Metabolic Rate (BMR). In essence this figure gives you the number of calories your body needs on a daily basis in order to function properly.
Note: This is not how many calories you consume per day but how many calories your body needs to work properly.
You can visit this site for calculating your BMR.
是否有每日最低卡路里需求量?
现在，你不能完全不摄入任何卡路里。事实上，研究表明女性需要大约1500-2000千卡来维持现在的体重，而对于男性来说大约是2000 - 2500千卡。
这个数字也被称为基础代谢率(BMR)。从本质上说，这个数字告诉你你的身体每天需要多少卡路里才能正常工作。
注意: 这不是你每天消耗多少卡路里，而是你的身体正常工作需要多少卡路里。
你可以访问这个网站来计算你的基础代谢率。
How many calories to burn per day if you want to lose weight?
Now that you know the number of calories you should be eating per day, you can use a calorie counter (here’s a free app to help you count calories) to calculate the amount of calories you actually eat (or drink) on a daily basis and find out the amount of calories you need to burn via exercise if you want to lose weight.
So, for example, if you are consuming 1800 calories per day and in order to lose weight you need to consume only 1687 calories per day (as calculated above) then this means that you should burn 113 kcal per day by working out.
Since a pound of fat equals 3,500 calories, roughly, to lose a kilogram of weight every week requires you to lose about 7,700 calories from your diet every week – or 1,100 every day. This creates a "calorie deficit" that forces your body to start burning fat for energy.
如果你想减肥，每天要燃烧多少卡路里？
现在你已经知道了每天应该摄入的卡路里数量，你可以使用卡路里计数器（这里有一个免费的应用程序来帮助你计算卡路里）来计算你每天实际吃（或喝）的卡路里量，并找出如果你想减肥的话，你需要通过运动燃烧的卡路里量。
因此，例如，如果你每天摄入1800卡路里，为了减肥，你每天只需要摄入1687卡路里（如上计算），那么这意味着你应该通过锻炼每天消耗113千卡。
由于一磅脂肪相当于3500卡路里，因此，每周减轻一公斤体重大约需要每周从饮食中减少7700卡路里，或者每天减少1100卡路里。这会造成“卡路里不足”，迫使你的身体开始燃烧脂肪获取能量。
Now that you know the number of calories you should be eating per day, you can use a calorie counter (here’s a free app to help you count calories) to calculate the amount of calories you actually eat (or drink) on a daily basis and find out the amount of calories you need to burn via exercise if you want to lose weight.
So, for example, if you are consuming 1800 calories per day and in order to lose weight you need to consume only 1687 calories per day (as calculated above) then this means that you should burn 113 kcal per day by working out.
Since a pound of fat equals 3,500 calories, roughly, to lose a kilogram of weight every week requires you to lose about 7,700 calories from your diet every week – or 1,100 every day. This creates a "calorie deficit" that forces your body to start burning fat for energy.
如果你想减肥，每天要燃烧多少卡路里？
现在你已经知道了每天应该摄入的卡路里数量，你可以使用卡路里计数器（这里有一个免费的应用程序来帮助你计算卡路里）来计算你每天实际吃（或喝）的卡路里量，并找出如果你想减肥的话，你需要通过运动燃烧的卡路里量。
因此，例如，如果你每天摄入1800卡路里，为了减肥，你每天只需要摄入1687卡路里（如上计算），那么这意味着你应该通过锻炼每天消耗113千卡。
由于一磅脂肪相当于3500卡路里，因此，每周减轻一公斤体重大约需要每周从饮食中减少7700卡路里，或者每天减少1100卡路里。这会造成“卡路里不足”，迫使你的身体开始燃烧脂肪获取能量。
Things to be aware of when trying to lose weight
When you start a dieting or a weight loss program, you will not only lose fat, but also water weight, and in some cases, muscle as well. So, the results in initial days of dieting or weight loss training may be misleading.
When you make sudden or drastic changes to your diet the body will try to adapt by lowering the metabolic rate. In other words it enters a protective mode by reducing the number of calories it needs per day. As a result weight loss may slow down, here is how to lose weight and keep it off.
The absolute minimum amount of calories you can consume per day is 1000-1100 kcal. It is not recommended to go beyond this number for any reason.
The recommended weight to lose per week is between 1 – 1.5 pounds. Anything above that can have other implications to your health and normal body functioning.
Do not forget that drinks also carry calories so make sure that you include drinks in your daily calorie calculations. You can read our article on the 5 best healthy weight loss drinks that work to find out which drinks are ‘weight loss friendly’. Choosing low calorie alcoholic drinks is highly recommended.
减肥时要注意的事情
当你开始节食或减肥计划时，你不仅会减掉脂肪，还会减掉水的重量，在某些情况下，肌肉也会减少。因此，最初几天的节食或减肥训练的结果可能会误导人。
当你突然或剧烈改变饮食时，身体会试图通过降低代谢率来适应。换句话说，通过减少每天所需的热量，它进入了一种保护模式。因此，减肥的速度可能会减慢，以下是如何减肥并保持下去的方法。
你每天所能摄取的绝对最低热量为1000-1100千卡，不建议出于任何原因超过此数字。
建议每周减重在1 - 1.5磅之间。以上任何情况都可能对你的健康和正常身体机能产生其他影响。
不要忘记，饮料也含有卡路里，所以要确保把饮料包括在你每天的卡路里计算中。你可以阅读我们关于5种最好的健康减肥饮料的文章，找出哪些饮料是“有利于减肥的”。强烈建议选择低热量的酒精饮料。
When you start a dieting or a weight loss program, you will not only lose fat, but also water weight, and in some cases, muscle as well. So, the results in initial days of dieting or weight loss training may be misleading.
When you make sudden or drastic changes to your diet the body will try to adapt by lowering the metabolic rate. In other words it enters a protective mode by reducing the number of calories it needs per day. As a result weight loss may slow down, here is how to lose weight and keep it off.
The absolute minimum amount of calories you can consume per day is 1000-1100 kcal. It is not recommended to go beyond this number for any reason.
The recommended weight to lose per week is between 1 – 1.5 pounds. Anything above that can have other implications to your health and normal body functioning.
Do not forget that drinks also carry calories so make sure that you include drinks in your daily calorie calculations. You can read our article on the 5 best healthy weight loss drinks that work to find out which drinks are ‘weight loss friendly’. Choosing low calorie alcoholic drinks is highly recommended.
减肥时要注意的事情
当你开始节食或减肥计划时，你不仅会减掉脂肪，还会减掉水的重量，在某些情况下，肌肉也会减少。因此，最初几天的节食或减肥训练的结果可能会误导人。
当你突然或剧烈改变饮食时，身体会试图通过降低代谢率来适应。换句话说，通过减少每天所需的热量，它进入了一种保护模式。因此，减肥的速度可能会减慢，以下是如何减肥并保持下去的方法。
你每天所能摄取的绝对最低热量为1000-1100千卡，不建议出于任何原因超过此数字。
建议每周减重在1 - 1.5磅之间。以上任何情况都可能对你的健康和正常身体机能产生其他影响。
不要忘记，饮料也含有卡路里，所以要确保把饮料包括在你每天的卡路里计算中。你可以阅读我们关于5种最好的健康减肥饮料的文章，找出哪些饮料是“有利于减肥的”。强烈建议选择低热量的酒精饮料。
You can use a technique called “calorie cycling” to make the process easier to follow. This means that once you calculate your daily calorie needs you can go above and below this range on different days of the week. If for example you daily kcal needs are 1700 you can choose to go above this number on Monday and Wednesday and below this number the rest days of the week but try to avoid exaggerations.
Make sure that you give correct measurements for your weight and height when calculating your BMR.
Do not lie about your activity level but try to be as accurate as possible.
Do not decrease your daily calorie intake by more than 500 kcal per day. Better expand the time period. Reducing your intake by 500 kcal is a lot and very difficult to follow for a long time.
Always consult your doctor or dietitian before making any changes to your diet or exercise routine.
Tip: If you are looking for one of the best ways of losing calories, try cycling.
你可以使用一种叫做“卡路里循环”的方法来使这个过程更容易进行。这意味着一旦你计算出你每天的卡路里需求，你可以在一周的不同日子里高于或低于这个范围。例如，如果你每天需要1700千卡，你可以选择在周一和周三超过这个数字，在一周的其他日子低于这个数字，但尽量避免夸大。
在计算BMR时，要确保你给出了正确的体重和身高。
不要在你的活动水平上撒谎，但要尽可能准确。
每天减少的卡路里摄入量不要超过500千卡。最好扩大时间范围。减少500千卡的摄入量是很多的，而且很难长期遵循。
在改变你的饮食习惯或锻炼习惯之前，一定要咨询你的医生或营养师。
小贴士: 如果你正在寻找一种最好的减少卡路里的方法，试试骑自行车。
Make sure that you give correct measurements for your weight and height when calculating your BMR.
Do not lie about your activity level but try to be as accurate as possible.
Do not decrease your daily calorie intake by more than 500 kcal per day. Better expand the time period. Reducing your intake by 500 kcal is a lot and very difficult to follow for a long time.
Always consult your doctor or dietitian before making any changes to your diet or exercise routine.
Tip: If you are looking for one of the best ways of losing calories, try cycling.
你可以使用一种叫做“卡路里循环”的方法来使这个过程更容易进行。这意味着一旦你计算出你每天的卡路里需求，你可以在一周的不同日子里高于或低于这个范围。例如，如果你每天需要1700千卡，你可以选择在周一和周三超过这个数字，在一周的其他日子低于这个数字，但尽量避免夸大。
在计算BMR时，要确保你给出了正确的体重和身高。
不要在你的活动水平上撒谎，但要尽可能准确。
每天减少的卡路里摄入量不要超过500千卡。最好扩大时间范围。减少500千卡的摄入量是很多的，而且很难长期遵循。
在改变你的饮食习惯或锻炼习惯之前，一定要咨询你的医生或营养师。
小贴士: 如果你正在寻找一种最好的减少卡路里的方法，试试骑自行车。
M. Qevani, lives in Great Britain (2011-present)
Lets say you really mean it to lose 1 kg in weight in a day ,since 1kg roughly equals 2 pounds and to lose a pound of fat you will need to create 3500 calorie deficiency ,so to lose your 1kg or 2 pound of fat you will need to create over 7000 calorie deficiency in a single day.
It is entirely possible to do that , one long distance swimmer lost 7 kg in a day when he swam the English Channel(the water between England and France) roughly around 28 km.
The question is are you 1/7 as tough as he was to lose 1kg a day.
假设你真的想在一天内减掉1公斤体重，因为1公斤大约等于2磅，为了减掉一磅的脂肪，你需要产生3500卡路里不足, 所以失去你的1公斤或2磅的脂肪, 一天内你需要产生超过7000卡路里不足。
这是完全有可能做到的，当一个长距离游泳者游过约28公里长的英吉利海峡(英国和法国之间的水域)时，他在一天内减掉了7公斤。
问题是你是否有他的七分之一，每天减一公斤。
Lets say you really mean it to lose 1 kg in weight in a day ,since 1kg roughly equals 2 pounds and to lose a pound of fat you will need to create 3500 calorie deficiency ,so to lose your 1kg or 2 pound of fat you will need to create over 7000 calorie deficiency in a single day.
It is entirely possible to do that , one long distance swimmer lost 7 kg in a day when he swam the English Channel(the water between England and France) roughly around 28 km.
The question is are you 1/7 as tough as he was to lose 1kg a day.
假设你真的想在一天内减掉1公斤体重，因为1公斤大约等于2磅，为了减掉一磅的脂肪，你需要产生3500卡路里不足, 所以失去你的1公斤或2磅的脂肪, 一天内你需要产生超过7000卡路里不足。
这是完全有可能做到的，当一个长距离游泳者游过约28公里长的英吉利海峡(英国和法国之间的水域)时，他在一天内减掉了7公斤。
问题是你是否有他的七分之一，每天减一公斤。
Tipi Koivisto, CEO at TIP Solutions (2013-present)
The answer is for “weight loss” as losing fat tissue, which people usually mean - not water or muscle.
It depends on your caloric intake and how much you consume. The short and simple answer is that one needs to have a caloric deficit of about 7000kcal/per kilo fat (3500kcal/1lb). See: What is the Required Energy Deficit per unit Weight Loss?
Simple daily energy consumption formula is: Resting metabolic rate (1800–2200kcal) + What you eat - Exercise.
So if you don’t eat or move (use muscles), you will lose about 300g of fat per day. Additionally to increase the energy consumption another 5000kcal daily takes effort.
There are people who does not agree fully to this caloric consumption theory (calories in minus calories out), but it’s the best we have at the moment and won’t be changing soon.
Because your body regulates your energy consumption and therefore weight, it’s said that you won’t lose fat tissue so fast, if you suddenly go for a strict diet, because the body slows down metabolism. Therefore it’s recommended to lose weight more slowly.
Losing 1kg of fat tissue daily is extreme, but doable.
答案是“减肥”，即减掉脂肪组织，人们通常指的是脂肪组织，而不是水或肌肉。
这取决于你的卡路里摄入量和消耗量。简单明了的答案是，每公斤脂肪(3500千卡/1磅)需要约7000千卡的热量不足。请参阅: 每单位减重所需的能量不足是多少?
简单的日常能量消耗公式是: 静息代谢率(1800 - 2200千卡)+你吃什么-运动。
所以如果你不吃东西或不运动(使用肌肉)，你每天会减掉大约300克脂肪。另外，每天再增加5000千卡的能耗也需要努力。
有些人并不完全同意这一热量消耗理论(摄入的热量减去消耗的热量)，但这是我们目前最好的，不会很快改变。
因为你的身体调节着你的能量消耗，从而控制着你的体重，据说如果你突然开始严格的饮食，你不会那么快地失去脂肪组织，因为身体会减慢新陈代谢。所以建议减肥慢一点。
每天减掉1公斤的脂肪组织是极端的，但却是可行的。
The answer is for “weight loss” as losing fat tissue, which people usually mean - not water or muscle.
It depends on your caloric intake and how much you consume. The short and simple answer is that one needs to have a caloric deficit of about 7000kcal/per kilo fat (3500kcal/1lb). See: What is the Required Energy Deficit per unit Weight Loss?
Simple daily energy consumption formula is: Resting metabolic rate (1800–2200kcal) + What you eat - Exercise.
So if you don’t eat or move (use muscles), you will lose about 300g of fat per day. Additionally to increase the energy consumption another 5000kcal daily takes effort.
There are people who does not agree fully to this caloric consumption theory (calories in minus calories out), but it’s the best we have at the moment and won’t be changing soon.
Because your body regulates your energy consumption and therefore weight, it’s said that you won’t lose fat tissue so fast, if you suddenly go for a strict diet, because the body slows down metabolism. Therefore it’s recommended to lose weight more slowly.
Losing 1kg of fat tissue daily is extreme, but doable.
答案是“减肥”，即减掉脂肪组织，人们通常指的是脂肪组织，而不是水或肌肉。
这取决于你的卡路里摄入量和消耗量。简单明了的答案是，每公斤脂肪(3500千卡/1磅)需要约7000千卡的热量不足。请参阅: 每单位减重所需的能量不足是多少?
简单的日常能量消耗公式是: 静息代谢率(1800 - 2200千卡)+你吃什么-运动。
所以如果你不吃东西或不运动(使用肌肉)，你每天会减掉大约300克脂肪。另外，每天再增加5000千卡的能耗也需要努力。
有些人并不完全同意这一热量消耗理论(摄入的热量减去消耗的热量)，但这是我们目前最好的，不会很快改变。
因为你的身体调节着你的能量消耗，从而控制着你的体重，据说如果你突然开始严格的饮食，你不会那么快地失去脂肪组织，因为身体会减慢新陈代谢。所以建议减肥慢一点。
每天减掉1公斤的脂肪组织是极端的，但却是可行的。
Craig Good
, I lost 35 pounds while eating dessert every day and pancakes every week.
There is no sensible answer to the question. By just being alive you are burning calories. You could burn a lot of calories and still be gaining weight.
Perhaps you want to know what caloric deficit you need to maintain. The answer is a moderate one, of perhaps 250 calories per day, for about a month. The total deficit for 1 kg is roughly 7500 calories, but you need to spread that out. See Can I lose [X] weight in [Y] time?
我在每天吃甜点和每周吃煎饼的同时减掉了 35 磅。
这个问题没有合理的答案。活着就是在燃烧卡路里。你可能燃烧了很多卡路里，但体重仍然在增加。
也许你想知道你需要维持多少热量不足。 答案是适度的，每天大约250卡路里，持续大约一个月。1公斤的总热量不足大约是7500卡路里，但你需要把它分散开。 请参阅我可以在 [Y] 时间内减掉 [X] 体重吗？
, I lost 35 pounds while eating dessert every day and pancakes every week.
There is no sensible answer to the question. By just being alive you are burning calories. You could burn a lot of calories and still be gaining weight.
Perhaps you want to know what caloric deficit you need to maintain. The answer is a moderate one, of perhaps 250 calories per day, for about a month. The total deficit for 1 kg is roughly 7500 calories, but you need to spread that out. See Can I lose [X] weight in [Y] time?
我在每天吃甜点和每周吃煎饼的同时减掉了 35 磅。
这个问题没有合理的答案。活着就是在燃烧卡路里。你可能燃烧了很多卡路里，但体重仍然在增加。
也许你想知道你需要维持多少热量不足。 答案是适度的，每天大约250卡路里，持续大约一个月。1公斤的总热量不足大约是7500卡路里，但你需要把它分散开。 请参阅我可以在 [Y] 时间内减掉 [X] 体重吗？
Aditya Thakur, Self Employed
Losing 1 kg per day is not at all a healthy solution since you might get dehydrated or even faint due to over exercising. And you are no athlete so it woud be trying too hard for sumthing near to impossible.
Well 1 pound of fat = 3500 calories. And average woman consumes about 1800–2000 calories per day.
So you need to reduce 400–500 calories from your daily consumption.
Besides, you will have to workout for 20–30 minutes of high intensity training like aerobics,zumba. This will burn about 500–800 calories depending upon your intensity.That becomes losing 1 kg in 4–5 days.
Accordingly within weeks you can get to your desired weight. But don’t stop exercising and keep control over your eating or else you will regain your lost weight.
每天减1公斤根本不是一个健康的解决方案，因为你可能会因为过度运动而脱水甚至晕倒。而且你不是运动员，所以做一件几乎不可能的事太费劲了。
一磅脂肪= 3500卡路里。普通女性每天消耗大约1800-2000卡路里的热量。
所以你每天需要减少400-500卡路里的摄入。
此外，你还必须进行20-30分钟的高强度训练，比如有氧运动、尊巴舞。这将消耗大约500-800卡路里，取决于你的强度。这将在4-5天内减掉1公斤。
因此，几周内你就能达到你想要的体重。但是不要停止锻炼，控制你的饮食，否则你会重新发胖的。
Losing 1 kg per day is not at all a healthy solution since you might get dehydrated or even faint due to over exercising. And you are no athlete so it woud be trying too hard for sumthing near to impossible.
Well 1 pound of fat = 3500 calories. And average woman consumes about 1800–2000 calories per day.
So you need to reduce 400–500 calories from your daily consumption.
Besides, you will have to workout for 20–30 minutes of high intensity training like aerobics,zumba. This will burn about 500–800 calories depending upon your intensity.That becomes losing 1 kg in 4–5 days.
Accordingly within weeks you can get to your desired weight. But don’t stop exercising and keep control over your eating or else you will regain your lost weight.
每天减1公斤根本不是一个健康的解决方案，因为你可能会因为过度运动而脱水甚至晕倒。而且你不是运动员，所以做一件几乎不可能的事太费劲了。
一磅脂肪= 3500卡路里。普通女性每天消耗大约1800-2000卡路里的热量。
所以你每天需要减少400-500卡路里的摄入。
此外，你还必须进行20-30分钟的高强度训练，比如有氧运动、尊巴舞。这将消耗大约500-800卡路里，取决于你的强度。这将在4-5天内减掉1公斤。
因此，几周内你就能达到你想要的体重。但是不要停止锻炼，控制你的饮食，否则你会重新发胖的。
Pedro Gardner, former Founder/Software Dev at JackNet Systems Technology
Really…??
1kg/day…???
For people who want to lose weight by natural way (no pill, no cream) without going gym, you can check this secret tips. I lost 3 pounds in my first week. It's my 13th day and I have followed the meal plan food for food as that guide suggested. After 7 years of struggling with my weight and frustrated with diets, the fat is finally coming off. Be careful with unknown pills, cream, it can affect your health seriously. Don't try to eat less to lose weight too, it's very danger. You need a proper diet plan to lose weight.
It is not only difficult, but also highly dangerous to health. weight loss occurs when you burn more calories than your intake.
For a healthy lifestyle, men should eat at least 1,800cals
1 pound of fat = 3500 calories
so if you create 1100 cals deficit per day for week, you can burn 1kg per week which is bit tough but achievable.
<< CARDIO is must when you involve weight loss and drink 3.5–4 ltrs of water a day>>
So refrain for from ideas like 1kg/day :p
真的吗…?
1公斤/天…?
对于那些想要通过自然方式(不吃药，不涂药膏)减肥而不去健身房的人，你可以看看这些秘诀。我第一周就瘦了3磅。这是我的第13天，我按照指南建议的饮食计划以食物换食物。在与我的体重斗争了7年，对节食感到沮丧之后，脂肪终于减少了。小心不知名的药片、药膏，它会严重影响你的健康。不要试图通过少吃来减肥，这很危险。你需要一个适当的饮食计划来减肥。
这不仅困难，而且对健康也非常危险。当你燃烧的卡路里超过摄入的卡路里时，体重就会减轻。
为了健康的生活方式，男性至少应该摄入1800卡路里
1磅脂肪= 3500卡路里
因此，如果你每周每天减少1100卡路里的热量，你可以每周燃烧1公斤脂肪，这有点困难，但可以实现。
当你想要减肥并且每天喝3.5-4公升的水时，有氧运动是必须的。
所以不要有减重1公斤/天这样的想法。
Really…??
1kg/day…???
For people who want to lose weight by natural way (no pill, no cream) without going gym, you can check this secret tips. I lost 3 pounds in my first week. It's my 13th day and I have followed the meal plan food for food as that guide suggested. After 7 years of struggling with my weight and frustrated with diets, the fat is finally coming off. Be careful with unknown pills, cream, it can affect your health seriously. Don't try to eat less to lose weight too, it's very danger. You need a proper diet plan to lose weight.
It is not only difficult, but also highly dangerous to health. weight loss occurs when you burn more calories than your intake.
For a healthy lifestyle, men should eat at least 1,800cals
1 pound of fat = 3500 calories
so if you create 1100 cals deficit per day for week, you can burn 1kg per week which is bit tough but achievable.
<< CARDIO is must when you involve weight loss and drink 3.5–4 ltrs of water a day>>
So refrain for from ideas like 1kg/day :p
真的吗…?
1公斤/天…?
对于那些想要通过自然方式(不吃药，不涂药膏)减肥而不去健身房的人，你可以看看这些秘诀。我第一周就瘦了3磅。这是我的第13天，我按照指南建议的饮食计划以食物换食物。在与我的体重斗争了7年，对节食感到沮丧之后，脂肪终于减少了。小心不知名的药片、药膏，它会严重影响你的健康。不要试图通过少吃来减肥，这很危险。你需要一个适当的饮食计划来减肥。
这不仅困难，而且对健康也非常危险。当你燃烧的卡路里超过摄入的卡路里时，体重就会减轻。
为了健康的生活方式，男性至少应该摄入1800卡路里
1磅脂肪= 3500卡路里
因此，如果你每周每天减少1100卡路里的热量，你可以每周燃烧1公斤脂肪，这有点困难，但可以实现。
当你想要减肥并且每天喝3.5-4公升的水时，有氧运动是必须的。
所以不要有减重1公斤/天这样的想法。
Christopher, Likes dogs.
The supposed rule is 3500 calories, But …
Not all calorie expenditure is equal as your body has energy stored within muscles as glucose for instant energy and until you dissipate this stored energy fat burning doesn’t occur.
In this regard activities with higher intensity such as moderate or better cardio or HIIT power through this zone quicker and get to the fat burning that many people are after, But …
Being on a calories controlled intake that actually creates a deficit allows a person to enter into this zone anyway because once a body does use up its stored energy it must then look to do fat burning to keep it going.
假设的规则是3500卡路里，但是…
并不是所有的卡路里消耗都是相等的，因为你的身体把能量储存在肌肉中，以葡萄糖的形式提供即时能量，直到你消耗掉这些储存的能量，脂肪燃烧才会发生。
在这方面，高强度的活动，如中等或更好的有氧运动或HIIT，可以更快地通过这个区域，达到许多人所追求的脂肪燃烧。但是，
控制卡路里的摄入，实际上会造成热量不足，这使得一个人无论如何都可以进入这个区域，因为一旦身体耗尽了储存的能量，它就必须进行脂肪燃烧来维持它的运转。
原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处
The supposed rule is 3500 calories, But …
Not all calorie expenditure is equal as your body has energy stored within muscles as glucose for instant energy and until you dissipate this stored energy fat burning doesn’t occur.
In this regard activities with higher intensity such as moderate or better cardio or HIIT power through this zone quicker and get to the fat burning that many people are after, But …
Being on a calories controlled intake that actually creates a deficit allows a person to enter into this zone anyway because once a body does use up its stored energy it must then look to do fat burning to keep it going.
假设的规则是3500卡路里，但是…
并不是所有的卡路里消耗都是相等的，因为你的身体把能量储存在肌肉中，以葡萄糖的形式提供即时能量，直到你消耗掉这些储存的能量，脂肪燃烧才会发生。
在这方面，高强度的活动，如中等或更好的有氧运动或HIIT，可以更快地通过这个区域，达到许多人所追求的脂肪燃烧。但是，
控制卡路里的摄入，实际上会造成热量不足，这使得一个人无论如何都可以进入这个区域，因为一旦身体耗尽了储存的能量，它就必须进行脂肪燃烧来维持它的运转。
原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处
Phil Bauld
This is impossible! Wake up you did not gain a kg per day! Anyone who says you can loose a kg a day is lying to you. You would have to eat NOTHING AND BURN 7700 CALORIES A DAY. Even if you are over 400lbs at rest you might burn 4000 calories. That means through exercise you would have to burn about 3700 calories a day in the gym, this would require 10 hours non stop in the gym, sweating from the first 20 minutes onward, with nothing but water, and no food ever! It can not be done, And should not be attempted.
WEIGHT LOST QUICKLY COMES BACK EVEN QUICKER, AND USUALLY THERE IS MORE OF IT. If you want to loose weight, try for 1 to 2lbs per week.
I know that this is not fast enough for you, but at 2lbs per week,that's 104lbs in a year. And added bonus you will not have to have cosmetic surgery to remove the excess skin, because the body can adapt at the much slower pace.
Best of luck to you, but please do not attempt a 1kg per day weight loss. And definitely do not give any money to anyone who says they can help you do this.
As a side note you might loose a kg in a day, but the majority of that would be water weight, which will come back instantly as soon as you drink something.
这是不可能的! 醒醒吧，你没有每天增重一公斤! 任何说你一天能瘦一公斤的人都是在骗你。你必须什么都不吃，每天燃烧7700卡路里。如果你的体重超过400磅，就算静止不动，你也可以消耗4000卡路里的热量。这意味着通过锻炼，你每天要在健身房燃烧大约3700卡路里的热量，这需要在健身房不停地锻炼10个小时，从最初的20分钟就开始流汗，除了水，没有任何食物! 这是做不到的，也不应该尝试。
减掉的体重会更快恢复，而且通常还会更多。如果你想减肥，试着每周减1到2磅。
我知道这对你来说不够快，但是每周2磅，一年就是104磅。额外的好处是你不必进行整容手术来去除多余的皮肤，因为身体可以以更慢的速度适应。
祝你好运，但请不要尝试每天减肥1公斤。绝对不要给任何说他们可以帮助你做这件事的人一分钱。
顺便说一句，你可能一天减掉一公斤，但大部分是水的重量，只要你喝点东西，水的重量就会立刻恢复。
This is impossible! Wake up you did not gain a kg per day! Anyone who says you can loose a kg a day is lying to you. You would have to eat NOTHING AND BURN 7700 CALORIES A DAY. Even if you are over 400lbs at rest you might burn 4000 calories. That means through exercise you would have to burn about 3700 calories a day in the gym, this would require 10 hours non stop in the gym, sweating from the first 20 minutes onward, with nothing but water, and no food ever! It can not be done, And should not be attempted.
WEIGHT LOST QUICKLY COMES BACK EVEN QUICKER, AND USUALLY THERE IS MORE OF IT. If you want to loose weight, try for 1 to 2lbs per week.
I know that this is not fast enough for you, but at 2lbs per week,that's 104lbs in a year. And added bonus you will not have to have cosmetic surgery to remove the excess skin, because the body can adapt at the much slower pace.
Best of luck to you, but please do not attempt a 1kg per day weight loss. And definitely do not give any money to anyone who says they can help you do this.
As a side note you might loose a kg in a day, but the majority of that would be water weight, which will come back instantly as soon as you drink something.
这是不可能的! 醒醒吧，你没有每天增重一公斤! 任何说你一天能瘦一公斤的人都是在骗你。你必须什么都不吃，每天燃烧7700卡路里。如果你的体重超过400磅，就算静止不动，你也可以消耗4000卡路里的热量。这意味着通过锻炼，你每天要在健身房燃烧大约3700卡路里的热量，这需要在健身房不停地锻炼10个小时，从最初的20分钟就开始流汗，除了水，没有任何食物! 这是做不到的，也不应该尝试。
减掉的体重会更快恢复，而且通常还会更多。如果你想减肥，试着每周减1到2磅。
我知道这对你来说不够快，但是每周2磅，一年就是104磅。额外的好处是你不必进行整容手术来去除多余的皮肤，因为身体可以以更慢的速度适应。
祝你好运，但请不要尝试每天减肥1公斤。绝对不要给任何说他们可以帮助你做这件事的人一分钱。
顺便说一句，你可能一天减掉一公斤，但大部分是水的重量，只要你喝点东西，水的重量就会立刻恢复。
Yogendar Singh, Senior Consultant
Simple Math :
Calories you consume per day - Calories you burn per day= Stored in form of glycogen or fat
if you burn 3,500 calories equals about 1 pound (0.45 kilogram) of fat.
For example if you
Eat(6000 calories)- burn(2500)=3500(Calories) in form of fat ,which is gain in 1 pound fat in your body .
Not only burning calories is important but also take care of consumption of calories per day
If you go in calorie deficit (mean burning more calories then you eat) than you will lose weight of 1 kg approx fat/muscle for deficit of 7000 calories .
To match this deficit , If one do jogging for 1 hour he burn 400 calories to make this 7000 .You have to run for 17.5 hours a day and you should not intake any calorie .Which seem near to impossible .So losing 1 kg in a day is not possible Until you go for liposuction surgery .
简单的数学:
每天消耗的卡路里-每天燃烧的卡路里=以糖原或脂肪的形式储存
如果你燃烧3500卡路里，则相当于约 1 磅（0.45公斤）脂肪。
例如，如果你
吃(6000卡路里)-燃烧(2500卡路里)=3500(卡路里)的脂肪，即你体内增加 1 磅脂肪。
不仅燃烧卡路里很重要，而且每天也要注意消耗卡路里
如果你的卡路里不足（意味着燃烧的卡路里比你吃的要多），那么你的体重将减少约1公斤脂肪/肌肉，不足7000卡路里。
为了弥补这个不足, 如果一个人慢跑1小时，他会燃烧400卡路里的热量。为达到7000卡路里, 你必须每天跑步 17.5 小时, 而且你不应该摄入任何卡路里。因此，在你接受吸脂手术之前，每天减掉1公斤是不可能的。
Simple Math :
Calories you consume per day - Calories you burn per day= Stored in form of glycogen or fat
if you burn 3,500 calories equals about 1 pound (0.45 kilogram) of fat.
For example if you
Eat(6000 calories)- burn(2500)=3500(Calories) in form of fat ,which is gain in 1 pound fat in your body .
Not only burning calories is important but also take care of consumption of calories per day
If you go in calorie deficit (mean burning more calories then you eat) than you will lose weight of 1 kg approx fat/muscle for deficit of 7000 calories .
To match this deficit , If one do jogging for 1 hour he burn 400 calories to make this 7000 .You have to run for 17.5 hours a day and you should not intake any calorie .Which seem near to impossible .So losing 1 kg in a day is not possible Until you go for liposuction surgery .
简单的数学:
每天消耗的卡路里-每天燃烧的卡路里=以糖原或脂肪的形式储存
如果你燃烧3500卡路里，则相当于约 1 磅（0.45公斤）脂肪。
例如，如果你
吃(6000卡路里)-燃烧(2500卡路里)=3500(卡路里)的脂肪，即你体内增加 1 磅脂肪。
不仅燃烧卡路里很重要，而且每天也要注意消耗卡路里
如果你的卡路里不足（意味着燃烧的卡路里比你吃的要多），那么你的体重将减少约1公斤脂肪/肌肉，不足7000卡路里。
为了弥补这个不足, 如果一个人慢跑1小时，他会燃烧400卡路里的热量。为达到7000卡路里, 你必须每天跑步 17.5 小时, 而且你不应该摄入任何卡路里。因此，在你接受吸脂手术之前，每天减掉1公斤是不可能的。
Joy Jing
The correct weight loss should be to reduce the fat in adipose tissue, and each gram of fat will produce 9 calories. Therefore, if you want to reduce 1 kg of fat, you must consume 7700 calories from a medical point of view.If you reduce 500 calories a day, it takes 14 days to reduce 1kg; If you lose 1000 calories a day, it takes 7 days to lose 1 kg of weight.However, people metabolize every day, so you must have the most basic calorie intake to maintain the body's needs. Generally speaking, boys need 1600 calories a day and girls 1200 calories. If you want to track your fat changes, you can buy an intelligent fat scale to track your body data
正确的减肥应该是减少脂肪组织中的脂肪，每克脂肪会产生9卡路里的热量。 因此，要想减掉1公斤的脂肪，从医学的角度来说，就必须消耗7700卡路里的热量。如果每天减500卡路里，减1公斤需要14天； 如果你每天减掉1000卡路里，那么减掉1公斤体重需要7天。但是，人每天都在代谢，所以你必须摄入最基本的卡路里，才能维持身体的需要。 一般来说，男孩每天需要1600卡路里，女孩每天需要1200卡路里。 如果你想跟踪你的脂肪变化，你可以买一个智能的脂肪秤来跟踪你的身体数据。
The correct weight loss should be to reduce the fat in adipose tissue, and each gram of fat will produce 9 calories. Therefore, if you want to reduce 1 kg of fat, you must consume 7700 calories from a medical point of view.If you reduce 500 calories a day, it takes 14 days to reduce 1kg; If you lose 1000 calories a day, it takes 7 days to lose 1 kg of weight.However, people metabolize every day, so you must have the most basic calorie intake to maintain the body's needs. Generally speaking, boys need 1600 calories a day and girls 1200 calories. If you want to track your fat changes, you can buy an intelligent fat scale to track your body data
正确的减肥应该是减少脂肪组织中的脂肪，每克脂肪会产生9卡路里的热量。 因此，要想减掉1公斤的脂肪，从医学的角度来说，就必须消耗7700卡路里的热量。如果每天减500卡路里，减1公斤需要14天； 如果你每天减掉1000卡路里，那么减掉1公斤体重需要7天。但是，人每天都在代谢，所以你必须摄入最基本的卡路里，才能维持身体的需要。 一般来说，男孩每天需要1600卡路里，女孩每天需要1200卡路里。 如果你想跟踪你的脂肪变化，你可以买一个智能的脂肪秤来跟踪你的身体数据。
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