How many calories should I burn to lose 1kg?
To lose 1kg of body weight, you need to create a calorie deficit of approximately 7,700 calories.
This means that you need to burn 7,700 more calories than you consume through your diet.
To achieve this, you can either reduce your calorie intake, increase your physical activity, or combine both approaches.
For example, if you want to lose 1kg over the course of one month, you would need to create a daily calorie deficit of around 256 calories (7,700 calories divided by 30 days).
This could be achieved by reducing your daily calorie intake by 256 calories, increasing your physical activity to burn an additional 256 calories per day, or a combination of both.
It's important to note that weight loss is a complex process and many factors can influence the rate at which you lose weight, such as age, gender, body composition, and activity level.
Therefore, it's recommended to consult with a healthcare professional or registered dietitian for personalized advice on achieving your weight loss goals.
How can I reduce weight from 85 to 65 kg?
To reduce weight from 85 to 65 kg, you will need to create a calorie deficit by consuming fewer calories than your body burns each day. Here are some general guidelines to follow:
Determine your daily calorie needs: Use an online calculator or consult with a healthcare professional to determine your daily calorie needs based on your age, gender, height, weight, and activity level.
Reduce your calorie intake: Aim to reduce your daily calorie intake by 500 to 1000 calories. This can be achieved by making small changes to your diet such as reducing portion sizes, choosing lower calorie foods, and limiting your intake of high calorie, high fat, and sugary foods and drinks. Eat more whole foods: Focus on consuming a variety of whole foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats.
These foods are generally lower in calories and more nutrient-dense than processed foods. Increase physical activity: Regular exercise can help you burn more calories and improve your overall health.
Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, cycling, or swimming.
Monitor your progress: Weigh yourself regularly and track your progress to stay motivated and make adjustments to your diet and exercise plan as needed. It's important to note that weight loss is a gradual process and it may take several months to achieve your goal.
Additionally, it's recommended to consult with a healthcare professional or registered dietitian for personalized advice on achieving your weight loss goals safely and effectively.
The amount of time it takes to lose 20 kg will depend on a variety of factors, including your starting weight, age, gender, activity level, and dietary habits.
How long will it take to lose 20 kgs?
However, it's important to note that weight loss is not always linear and can vary from week to week. Additionally, it's recommended to focus on making long-term lifestyle changes rather than just short-term weight loss goals.
This can help ensure that you maintain your weight loss over time and improve your overall health and wellbeing.
It's also important to consult with a healthcare professional or registered dietitian for personalized advice on achieving your weight loss goals safely and effectively.
They can help you develop a personalized plan based on your individual needs and provide support and guidance throughout the process.
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