Myth: 3,500 kcal can reduce one pound of fat loss

Myth: 3,500 kcal cab reduce one pound of fat loss?

It is an ingrained diet rule: rid = 3,500 calories a pound weigh less. Unfortunately, the reality is not so simple. Who daily record by 500 kcal less to eat healthier and exercise more, will naturally lose weight, but not necessarily a pound a week.

The formula comes from dry facts: there are 3,500 calories in a pound of human fat. When we are dieting and exercising, we also lose water and lean tissue. In addition to our individual metabolic rate depends on genetics, fitness and size. Who is heavier, will also have more muscle mass and therefore more calories need. This requires the removal of 500 kcal per day a much larger effect than in whom only a few pounds too much weight.

"Who gives a calorie deficit will anyway lose weight. The pace is hampered by a slowing metabolism that compensates for the lack of food. Body fat is not pure fat, it is a mix of protein, fat and water. This 'dilutes' the theoretical figures "explains nutritionist Marion Nestle, a professor at NYU.

In the early phase diet we lose water weight at a rapid pace, which is quite a good sign according to experts. When we have less calorie intake, specifically by cutting down carbohydrates, nourishes our body with glycogen stored in the muscle and liver. Glycogen is a mixture of carbohydrates and especially water. It does not mean because in the beginning mostly water weight lose, you're not.

In order to bring balance into your weight loss, it is important to ensure energy balance. You do this through your daily calorie intake significantly reduce (up to 1,200 for women and 1,400 for men) by a combination of exercise and limited portions. It seems very little, but it's a safe margin, as research shows that we recorded kilocalories on average 20 percent underestimate.

Food vs sports

Many dieters wonder if more sports and thus burn fat now whether effective than deleting calories by eating less. Experts agree that calorie restriction is necessary for weight loss, while sport is the key to maintaining a healthy weight

Finally, it is still important to keep your expectations realistic. Who can maintain his weight loss diet and enough exercise will eventually get rid of all the extra fatness. Sometimes the process of weight loss and maintaining your body weight will succeed by itself.