One of my objectives for setting up this website is to support my family, friends and anyone interested in practical, simplified without unnecessary over dramatic medical health and wellness terms and decoding them into everyday actionable programs or activities.
In summary, helping you move from your zero health and wellness state to making you the hero of your health, with simple health and wellness impactful and valuable tips.
In this blog I will be sharing with you a very rough estimate of how you can translate your calorie loss from your chosen exercise routine to an estimated weight loss plan strategy. To this effect, I am sharing one of such real-life values tips today using my personal experience.
AI generated image of a woman taking a leisurely work and looking happy!
A short scientific background on this topic before I get into the calculation using my own experience. Calorie loss does not necessarily correlate to direct weight loss because of many other factors such as our metabolic adaptation and individual body compositions which vary from one person to another. Therefore for this exercise we will use an overestimate for short periods at the start of a diet, as a simple linear rule such as roughly 7,000–7,700 kcal per kilogram of weight loss.
My favorite exercise program is taking walks. So using one of my best days and my smart watch (assuming it is accurate) check out my details below:
Number of steps = 8433
Distance covered = 5.65km
Time used = 67.4mins (1.12hours)
Calories burned – 395 (0.395kcal)
Now my calculations to see what this translates to in terms of estimated amount of weight I could lose if I do this consistently.
- My speed = distance / Time = 5.65km/1.12hr = 5km/hr – so not bad, a pretty leisurely and easy going walk.
- Using 7000 kcal = 1kg weight loss
Therefore my 0.395kcal above = 0.00006kg weight loss in 1 day
- In 7 days = 0.0004kg weight loss in 1 week
- In 1 month = 0.002kg weight loss in 4 weeks
- In 6 months = 0.01kg = 10grams
Looking at this value you may feel a little disappointed that the value is so small, but remember this is just from taking leisurely walks only. If you have been reading my blogs and watching my YouTube videos you will realise that no one single activity is enough to gain optimal health. You must include, adequate diet, other exercises as your body can take, get adequate sleep, reduce unnecessary stress and maintain a good me-time or meditation routine.
More so, the idea is not to crash your weight in a short time, but slow and steady with consistency so you are able to sustain it and reduce sudden weight rebound.
I hope you find this useful as you prepare for the festive period when we tend to indulge and consume a lot of calories in our meals. Remember to work off / walk to lose those extra calories during the holidays.
If you need more details on calories versus weight loss read the link below.
https://www.sciencedirect.com/science/article/abs/pii/S0026049511003945?utm
Do not forget to visit my Pathealth&Wellness Tools website and my Golden Years Wellness YouTube channel for more interesting topics.
Happy Holidays, cheers and live healthy daily!
Pat_Health&Wellness Tools 
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