How many calories do I Need to burn to lose 1kg?

It has been previously assumed that1 kg of body weight, equals approximately 7,700 calories. This comes from the general rule of thumb that 1 pound of body weight is equivalent to approximately 3,500 calories, and 1 kg equals roughly 2.2 pounds ( 6 ). However, to achieve this total deficit, it’s typically advised to create a daily calorie deficit of 500 calories. Achieving this deficit with a balanced diet and regular physical activity is generally effective.

Does thinking burn calories?

Yes, thinking does burn calories! However, the number is not as high as you may expect. The brain makes up approximately 2% of a person’s weight but burns approximately 20% of a day’s caloric intake ( 2 ). Complex cognitive tasks and problem-solving activities may cause a slight increase in calorie burn, but it will still be relatively small. You cannot rely on thinking as a weight-loss strategy.

Does fidgeting burn calories?

Yes, fidgeting can help burn extra calories. This is a concept that is known as non-exercise activity thermogenesis (NEAT), where even small, unconscious movements such as tapping your foot, shifting in your seat, or standing instead of sitting can contribute to your daily calorie burn ( 17 ). However, while these small movements can add up, they are no substitute for regular exercise.

How do you lose weight passively?

Passive weight loss strategies involve making small lifestyle changes that can help burn more calories throughout the day. They can include standing more often, taking the stairs rather than the elevator, parking farther away from a building, or even cleaning the house. Other strategies include drinking more water, sleeping well, and eating a diet that is high in protein and fiber, which can help you feel full for longer and reduce caloric intake. However, these strategies should complement, not replace, a healthy diet and regular exercise.