How many calories do you need to consume during exercise to lose a catty?

Everyone's situation is different. I'll send you something to exercise according to this! ! !

Basic energy calculation:

18- 30 years old 15. 2 x weight (kg) +680 kcal

The amount of heat required for physical activity.

Heat required for physical activity = basic heat required for basic metabolism of human body x activity intensity coefficient.

Table of activity intensity coefficient

Activity intensity coefficient of activity content

Light driving, watching TV, typing, playing cards, sitting, standing, lying down, reading, and so on. 0。 2

Clean the room gently, take a walk, play golf, 0. three

Moderate housework, tennis, badminton skiing, skating and dancing. four

Heavy physical labor, basketball, football, mountain climbing. 0。 five

1 kcal/1 kcal/1 calorie (kcal) =4. 184 kcal.

Heat consumption of living activities (kilojoules per minute)

Name Hot Name Hot Name Hot Name Hot Name Hot Name Hot Name Hot Name

Rest, daily activities, entertainment and sports activities, work and study.

Sleep 2.7 get undressed 7.0 broadcast gymnastics 1 1.6 self-study 3.5

Nap 3.2 Make the bed 8.9 Table Tennis 14.2 Class 3.4

Sit and rest 3.6 Wash your face and brush your teeth 4.5 Horizontal bar 16.6 Write 4.7

Standing rest 4.0 eating 5.0 parallel bars 18.2 reading 3.6

Sitting and talking 4.6 going up and down stairs 18.6 climbing rope 14. 1 sorting letters 7.5

Standing talking 5.0 Standing laundry 8.9 High jump 22.2 Meeting 4.3

Chess poker 4.2 Sweeping the floor 1 1.4 Volleyball 13.7

Watching movies depends on 3.4 mopping the floor 1 1.7 basketball 19.0

Window cleaning 8.3 aerobics 12.3

Housework 8.9 strenuous running 23.6

Walking 6.2 bike 12.6

Walking 1 1.3 billiards 7.4

Singing 9.3

Dance 13.0

Jogging 15.7

1. Reduce food intake:

If you want to lose weight, you don't have to give up your favorite food. It's important to control it. If you prefer a certain food and eat a lot, you should pay attention to reducing the portion every time. Instead of eating 200 grams of meat four times a week, eat 100 grams each time, so that you can consume less calories of 1200 kilocalories and lose weight in about seven and a half months. It is suggested that dieters put a scale in the kitchen and put up warning signs to remind themselves of the weight of food intake.

2. Eat more liquid food:

It is very convenient to cook liquid food at ordinary times. If you only eat liquid food or drink once a day, you can lose weight 10 kg in 8 months. Liquid food should be diversified to avoid nutrient deficiency. Under the guidance of a doctor, you can even have two meals a day. This can reduce 10 kg in five weeks. However, it is necessary to ensure that the selected liquid food can provide the nutrition and protein needed by the body and ensure three meals a day.

Lose weight:

Walk 5 kilometers in 45 minutes, 1 time every day, five days every week, and you will lose weight 10 kg in six months. If you go 6. 45 minutes and 5 kilometers, you will lose weight faster. Some people may say "no time for a walk". In fact, time is squeezed out. Cardiovascular doctors point out that this method of losing weight may increase appetite. Therefore, before or after a walk, you can eat some low-fat food or fresh fruit and drink plenty of water to replenish the body water reduced by sweating.

4. Exercise regularly:

Doing regular exercise 3-5 times a week is a good way to reduce body fat, lose weight, increase muscle and make you energetic. Run five times a week for 45 minutes at a speed of 170 meters per minute, and you can lose 10 pounds in three months; Dance, 6 times a week, each time 1 hour, 4 months can be reduced 10 kg; Swimming for 4 hours a week can reduce 10 kg in 4 months; Ride four times a week, each time 1 hour, each hour 15 km, and you can reduce 10 kg for five months. If you haven't exercised regularly before, you should do less at first so as not to hurt your health. Excessive exercise will increase food intake and fail to achieve the goal of losing weight.

5. Combine walking to reduce calorie intake:

Replacing Coca-Cola with soda water can save 150 kilocalories per day. If you add a 45-minute 5-kilometer walk five times a week, you can lose 10 kg in three months. If you reduce more calories and keep walking, you can lose 10 kg in 7 weeks.