Role of a "kcal" in losing weight
The abbreviation “kcal” stands for kilocalorie and it`s the measurement for energy expenditure. It shows the amount of energy used in inactive as well in active body state. Energy expenditure is relative: varies with the impact and the effort, the training and the body composition. But more important is the balance between how much energy you put into your body and how much your body needs.
If you want to lose weight, you have to burn more calories, than you put it.
This can be achieved either by eating fewer calories and/or by expending more energy through greater levels of physical activity.
Choosing the right exercise
Factor 1:
Do exercises that use the large muscles of your arms and legs and perform it for a prolonged duration i.e. walking, jogging, swimming, cycling or doing aerobics for 30 min or more. The biggest factor determining how many calories you use during exercise is how much you do.
Factor 2:
A second factor that influences the amount of energy you use is the exercise intensity. Jogging for 30 minutes will use more energy than walking for 30 minutes, the primary reason being because you will travel a greater distance in 30 min of jogging than walking. The harder you exercise, the more energy you use per minute, and the greater the proportion of energy derived from carbohydrates.
Cardio Training is an important element to lose weight, as well as consistency and a lot of variety in your training. So keep on pushing! Ensure that you exercise regularly, and aim for at least 150 minutes of exercise per week. For more effective fat loss, try to reach the goal of about 300 minutes a week.
Calories are not evil monsters who are coming overnight and making your clothes smaller! Remember that kcals bring energy to your body – and you need energy to work out! The balance of kcal intake and energy expenditure is crucial and results in weight gain, weight loss or weight stabilization, depending on your goal.
If you have further questions, please contact our Nutritionist or Personal Trainer .
Katharina Händler
Regional Fitness Managerin
Holmes Place Austria