How Long Does It Take To Burn Body Fat

Burning 1kg of body fat takes 13% less effort than you think! You are doing well, you are following a nice training schedule, a diet plan and using supplements like PhenQ to burn that excess layer of fat. But how long does it take to burn 1kg of body fat?

Based on the fact that 1 gram of fat provides about 9 kcal, most people will tell you to burn about 9000 kcal. However, this is incorrect, because there are considerably fewer, which many athletes and sometimes even nutritionists do not know!

The question remains how big the energy shortage must be, to burn the equivalent of energy stored in 1 kg of body fat. This is not 9000 kcal, but about 7800!

How can you explain this?

The explanation for this lies in the physiological fact that body fat stored in humans does not consist of 100% fat, but approximately 87% fat, the rest being fluid (1,2). This means that 1 kg of stored body fat consists of approximately 870 grams of fat. This kg of fat therefore provides approximately 870 grams * 9 kcal is 7800 kcal (or: 9000 kcal * 87%).

How long will it take before I can lose 1 kg of body fat?

A rule of thumb within Nutrition and Dietetics is that a daily energy shortage of about 20% on the recommended daily amount is a responsible (healthy) way to lose weight. So for both a man and a woman, between 400 and 500 kcal (20% of 2000 and 2500, respectively) is justified. A simple calculation therefore brings us to the answer that burning 1 kg of body fat takes about 15 days * (7800/500 = 15).

How much body fat can I lose in 60 days?

An eight-week (+/- 60-day) diet is a much used term for a responsible diet . How much body fat can you (theoretically *) lose if you handle an energy shortage of 500 kcal per day during those 8 weeks. Based on the above calculation, you can lose about 4 kg of body fat in 8 weeks *.

What does all this mean?

We now know that 1 kg of body fat does not contain 9000 kcal but 7800 kcal, which is 1200 kcal less than we initially thought. If we express this 1200 kcal as a percentage of 9000 kcal, this corresponds to 13%! This is more than logical since 1 kg of body fat consists of only 87% fat and therefore contains 13% less stored energy.

The Benefits Of Green Smoothies

Everyone seems to like this healthy drink. But what exactly are those green smoothies and what are the benefits?

What are green smoothies?

A green smoothie always consists of at least 3 ingredients. These are a liquid, a green leafy vegetables and some fruit. Additional options can be added to this. Such as ice cubes, herbs or a superfood. These are intended to make the green smoothie tastier or healthier.

See Also: How to Buy Best Green Superfood Power Online?

With a green smoothie it is important that a green leafy vegetable is used. Without vegetables, it would be a regular fruit smoothie. Also healthy, but not as healthy as a green smoothie. It is the green leafy vegetables that make the smoothie so healthy. This is because green leafy vegetables are rich in vitamins, minerals, antioxidants and bioactive substances such as chlorophyll. Because the vegetable is eaten raw, and not cooked, these nutrients have also been optimally preserved during preparation.

How is a green smoothie made?

A green smoothie is made using a blender. The first thing to do is the liquid. Usually just water, but this can also be a vegetable milk substitute such as almond or rice drink. As long as it is not ordinary dairy. Dairy has an acidifying effect, while the health benefits are partly due to the alkaline properties of a green smoothie.

After the liquid is added, green leafy vegetables are put in the blender. Suitable leafy vegetables are spinach and kale. Other leafy vegetables such as endive, lettuce or chard can also be used. The vegetables must first be finely ground before the fruit can be added. In order for the blending to run smoothly, this fruit must be cut into pieces.

Suitable fruits are apples, oranges and bananas. For the taste, a second type of fruit such as strawberries, blueberries or raspberries can be added. Packets of frozen fruit can also be used. The advantage of this is that you always have fruit at home and it makes the smoothie nice and cool.

Benefits of green smoothies

These green smoothies not only look nice, they are also very tasty and super healthy. You will have to judge whether they are tasty. Find a good green smoothie recipe to make your own smoothie and we will tell you what the benefits are.

Benefit # 1: good source of nutrients

A green smoothie is very rich in nutrients. It contains many different types of vitamins, minerals, antioxidants, trace elements and bioactive substances. This ensures that your body will not lack anything and the processes in your body can run smoothly.

Advantage # 2: suitable for weight loss

Many people lose weight by drinking green smoothies. They do this by replacing a meal with a green smoothie. Meals that can best be replaced are breakfast or lunch. By replacing it with a green smoothie, you get less carbohydrates. Limiting the amount of carbohydrates is important in the waste process. It lowers the blood sugar. As a result, the insulin values ​​in the body decrease. Low insulin values ​​make it possible for the body to burn fat, while high values ​​ensure fat storage. 

Advantage # 3: easy to make

It may take some getting used to the first few times, but a smoothie is really easy to make. And that in an instant. Some water in the blender. Add a few hands of spinach and banana in wedges. A minute on the highest setting of the blender and ready. 

Advantage # 4: easy to carry

If you keep a smoothie closed and refrigerated, they can easily be kept for 24 hours. If you have a refrigerator at work, you can easily store your smoothie there for lunch. Or you can drink your smoothie in the car on the way to work if you don't have enough time to have breakfast at home. 

Advantage # 5: you can make them to your own taste

Because you make your smoothies yourself, you can make them the way you like them. It is advisable to start with recipes or a recipe book to discover what is possible with different ingredients. But nobody stops you if you want to put cinnamon or ginger in your smoothie. You can make the smoothies entirely to your own taste or occasion. If you need more energy because you are going to train, you put a tablespoon of oatmeal in it. If you have to spend a whole afternoon on a smoothie, add a tablespoon of coconut fat. This will keep you satiated for a long time. If you need to recover from a strength training session, add a tablespoon of peanut butter for extra protein. The possibilities are virtually endless. 

Benefit # 6: they beautify your skin

Green smoothies not only make you healthier, they also make your skin more beautiful. This is due to the detox effect of green smoothies. The leafy green (chlorophyll) in the green leafy vegetables ensure that your body can remove waste products. Over time this will result in a more beautiful and smoother skin. 

Benefit # 7: help against heartburn Many people suffer from heartburn. This is the result of incorrect food choices. Drinking a green smoothie daily can help to restore the acidic balance of the stomach to the correct level. Green smoothies have an alkaline effect on the stomach and intestines. This creates an environment in which the good gut bacteria feel good.  

Three Drinks That Help You Stay In Shape

Let's go straight to the point: there is not a single drink in the world that magically removes your extra pounds. And what about lemon water? Also not. Fortunately, there are drinks that can boost your weight loss. In combination with a healthy lifestyle of course, otherwise it will not get along.

Three excellent choices with its own super powers.

Coffee

Yes, coffee! Research has shown that drinking two to three cups of coffee before training can ensure that you train longer and harder. This naturally results in the burning of more calories. Research by the  Journal of Sports Medicine and Physical Fitness showed that coffee drinkers could do almost 20% more repetitions on the leg press machine. Drink your coffee or black, because flavoring with milk and sugar ensures that the beneficial effects disappear.

Ice Water

Why cold water is going to help you lose weight is actually quite logical. Because it is cold, your body needs to use more energy to keep your body at 37 degrees. Mitzi Dulan, author of The Pinterest Diet, says you burn up to 100 more calories by drinking 682 milliliters of cold water three times a day. If you do this every day it saves around 5 kilos on an annual basis.

Green Tea

First: green tea contains zero calories, so that is already a win. Second: it promotes fat burning and weight loss. During a study by the  Journal of the American College of Nutrition , participants drank four or more cups of green tea a day for two months. These people lost an average of 3 kilos more than the people who drank plain water instead of green tea. Research from the  European Journal of Nutrition shows that on average green tea drinkers weigh less and have a narrower substance. The caffeine and antioxidant catechin combination would be the cause of this. Then opt for freshly brewed tea without additives.

You Should Not Drink These 5 Drinks Before Your Workout

In addition to coffee and water, everyone has their favorite drinks to break through the daily grind. We will not tell you to break the close bond with your liquid friend, but we do say that you should be careful what you drink for your workout. Such a nice drink can make your training a lot less tasty. Take these 5 drinks at a different time of the day.

Also Read: Amazing Grass Green Superfood, the best nutritional foods that in turn facilitates the repair of body tissues.

Water with Carbonic Acid

Anyone who drinks water without carbonic acid - without looking around - is already in a gray area. Water is not the tastiest hydrating agent, but what carbonic acid does it have to look for? In addition, your stomach may become unnecessarily upset by carbonated drinks, especially if you are not used to it. It is stretched, which can give you a bloated feeling and flatulence. Good luck with your abs!

Fruit Juices

Everybody has to do a banana for some extra energy before your training. Well, then a fruit juice is also possible. Saves you chewing. But no, there is a lot of fructose in these juices (and sometimes some added sugars). This can fall heavily on your gut and make you feel full. In addition, it slows your digestion, which you do not want when you are melting away your calories.

Milk

Do you want to drink a glass of milk during dinner, before you exercise? Or a heavy coffee wrong - because coffee is good right? - take it before you jump into the gym? Do not do it. Milk has a high density of nutrients, which makes it an excellent food source, but less good for you to exercise.

Your stomach will feel as if you have consumed another meal in the dressing room just before you pick up that first dumbbell. Your body uses a lot of energy to digest the milk. Valuable energy that you therefore cannot put into your workout.

(Most) Sports Drinks

A sports drink that is not hypertonic, but isotonic, should be good for your training session, right? In principle, yes, but sports drinks from the supermarket are often disguised sugar bombs. Do you want to make up an isotonic sports drink yourself? Then mix a little apple juice with water (recipe from our German neighbors). Go for a quarter of apple juice, with three-quarters of water and you have stirred a easily digestible sports elixir. Patriot Power Greens, the most prominent green powder drink or meal replacement powder...

Energy Drink

Caffeine boost, sugar kick and penetrating thoughts that this drink gives you wings, that is what happens in your head when you take a can of energy drink before your workout. The word energy is literally in the name, so that can't be missed. You guessed it: wrong. Energy drinks are mostly full of sugar and cause your blood sugar levels, and your energy, to peak briefly. You feel great for a while, but soon your blood sugar drops and your powerful energy trades in for defeat. 

What do you have to drink?

It is best to simply drink coffee before your training, and therefore without milk - see above. A black cup, or an espresso, provides you with enough energy to give you another workout. In addition, the black gold has many other benefits for your digestion and fat burning. So do it!

Your other go-to drink: water of course. Your body doesn't need much else to perform all its functions at its best. Plus it helps you get rid of the dry mouth and the bitter aftertaste that the coffee just left.