Working toward weight management? Calories, which are the energy in your food, play a big role in your body weight. Whatever you eat, whether it's in the form of carbohydrates, fats, or proteins, will eventually be converted to physical energy. Any extra calories besides the ones used to keep your body running will be converted into body fat and stored in the body. So if you want to lose weight, the first thing to do is to reduce the stored calories in your body. You may have already heard a common myth: that you must burn 3,500 calories to lose one pound of body fat.

A Common Myth: One Pound of Body Fat Contains 3,500 Calories

You may hear that the number of calories per pound of fat is a total of 3500. Therefore, if you cut out 500 calories a day, you will lose one pound of fat each week. This common myth was put forward in 1958 by Max Wishnofsky, a scientist. This is a simple math problem, and it is true for the short term. Unfortunately, the long-term reality is very different. A simple cut in caloric intake might work in the short term (2-3 months), but not beyond that.

The energy management of our bodies is complex and has many interdependent factors. We cannot ignore this complexity. As we start reducing our calorie intake or burning extra calories with exercise, our metabolism shifts. Weight loss will not be continuous and in direct proportion to a simple reduction of calories.This sort of mathematical theory might work in machines, such as a car engine, but in humans it never follows a linear pattern.

When you reduce your food intake, your brain signals to your body that it must reserve some energy to prepare for a possibility of starvation. The brain is funny--it interprets less food as a signal that there might be no food in the future. In turn, the body starts burning fewer calories and storing more fuel as fat deposits. This means that your caloric equation gets misaligned again! Your routine of eating and exercising also matters: if you exercise before eating, your brain will signal the body to store the food's energy instead of burning it right away.

What does all this mean for the common myth of cutting 500 calories per day and magically losing one pound of fat per week? It simply does not stand up in the long run or for lifelong health. You may feel frustrated when it becomes more and more difficult to achieve your weight loss goals if you use this simplistic formula to guide your weight loss plan.

Factors Affecting Weight Loss

Knowing how many calories in a pound of fat in order to burn off 500 calories per day will not actually help you lose one pound of fat in a week. That's because losing weight is not just about burning calories! There are a number of factors interacting with each other when it comes to weight loss. Let us examine a few below.

1. Genetics

The first and foremost factor is simply due to your genes.Imagine working out till you pass out and still not losing an inch, while your friend gets wonderful results from doing half the exercises you did; or if you and a pal follow the same diet plan but get different results. This sort of thing happens because everyone has different genetics, and some people are simply more predisposed to fighting obesity, while others have to work harder to maintain a healthy weight.

2. Metabolic Rate

Your metabolic rate is the number of calories you burn in a specific time period--say 24 hours. Metabolism varies from person to person. Not only does every individual have different genetics as explained above, but add to that everyone's different gut microbiome. (The healthy germs that live in your gut are mainly responsible for the metabolic rate.) All this adds up to this: if you have a higher metabolic rate, it means you can lose weight faster than someone else with a comparatively lower metabolic rate. No matter what your gut biome is like, or what your genetics may dictate, you can improve your metabolic rate by increasing your lean muscle mass. Another way is to eat foods, which enhance metabolism.

3. Age

Body weight is also dependent upon age. Youngsters and adults tend to burn more calories than older people. Typically, older people have lower activity levels than the younger folk. Your inbuilt metabolism is also higher when your body is younger. And as women age, they undergo hormonal changes--kicking off weight gain.

4. Gender

This usually defines the place in the body where fat is stored. Women tend to store fat in the hips and buttocks while men usually have fat cells deposited around the stomach.

5. Environment

This factor normally gets overruled, but as is said, exercise is contagious. So if you are surrounded by people involved in physical activities, you have a better chance of getting involved as well. If your environment is serene and clean, you are more likely to go for a walk. Scenic beauty of the surroundings is in itself very inspiring, and motivates towards good health and well being!

Some Easy Tricks to Burn Calories Quickly

If you are looking to burn some extra pounds fast, try the following quickies:

• Opt for high-fiber foods

Fiber makes you feel full very quickly and this feeling will last longer. Fiber-rich foods are also rich in nutrients and are low fat. Choose carrots, radish, cucumber, celery, cauliflower, etc. They are excellent options for your meals, and a good choice for snacks, or for dessert after meals.

• Reduce sugary beverages

Sugar drinks like soda, fruit juice, and sweetened coffee and tea are detrimental to a person trying to lose weight because they are nothing but calories. You're also more likely to take in excess calories from sugary drinks, because they do not make you feel, certainly not for long. Once you consume some you feel addicted to have more!

• Drink plenty of water

This will give you a feel of satiation with no calories. It will also act as a natural cleanser, detoxicant, and hydrator for your body. And it comes at no cost! A normal adult is recommended 8 eight ounce glasses daily, so drink enough water.

• Combine cardio and aerobics

You need to exercise regularly to burn some calories. The best way to burn calories is to combine aerobic and cardio exercise. For aerobics, you can choose boxing, dancing, zumba, running, swimming, etc. For cardio exercises, you can try yoga, kickboxing, and jazzercise. It is even better if you go for interval body training in the gym. An exercise of 20 minutes for 5 days a week is good for fitness but if you want to lose some weight then go for a routine of 40 minutes, as it is only after 20 minutes that your body starts burning calories.

The Takeaway

Conclusively it would be right to say that we need to come out of the traditional myth of cutting our diet by 500 calories per day will always result the loss of one pound every week. Here's our advice: stop worrying about simplistic mathematics like how many calories in a pound. The exchange of calories for body fat will happen only initially. For long-term health, we have to understand the biochemistry of our body, work toward a well-balanced diet-and-exercise plan to shed a few pounds. We will stay healthy and positive in the long run.