Burning Off Kilojoules
need to burn off around 15,000 kilojoules (3500 calories)
more than you take in if you want to shed half a kilogram
There are a couple of ways of achieving this. You can either
drastically reduce your kilojoule intake so that your body
starts to feed off its own reserves, or you can maintain your
present eating habits but crank up the amount of physical
activity in your life. The smarter way, however, is to combine
Eat better, exercise more. It's that simple.
If you just starve yourself, you're likely to lose weight
- and your health! If you are a 90kg person who keeps eating
a normal amount of kilojoules but decides to walk briskly
each day for three kilometres or so each day, you can expect
to lose about 6.5kg (1 stone) in a year.
You don't need to be a rocket scientist to work out that
you can substantially increase your rate of weight loss by
reducing your intake too.
About three-quarters of the energy you burn every day comes
from what your body uses for its basic needs, such as sleeping,
breathing, digesting food and reclining.
A person burns up only a small amount of kilojoules with
daily activities such as sitting. Any physical activity in
addition to what you normally do will burn up extra kilojoules.
The table shown below features averages for a 70kg person.
A lighter person burns fewer kilojoules, a heavier person
burns more. Exact kilojoules figures are not available for
most activities and the figures are averaged from several
sources and show the relative vigour of the activities.
The kilojoules spent in a particular activity vary in proportion
to one's body weight. For example, a 45kg person burns a third
fewer kilojoules, so you would multiply the number of kilojoules
by 0.7. For a 90kg person, multiply by 1.3.
Working harder or faster for a given activity will only slightly
increase the calories spent. A better way to burn up more
kilojoules is to increase the time spent on the activity.
THE BURNING ISSUE
(Average kilojoules spent by a 70kg person in an hour)
Kilojoule: A kilojoule is 1000 joules, basically units
of energy, named after the physicist James Prescott Joule