For every 3,500 calories burned, you will lose about 0.5 kg of weight. You can lose weight by cutting calories in your diet and increasing your overall activity level. This article will tell you how to lose 1.5 kg a week by making some lifestyle changes to burn or cut 10,500 calories a week. Weight is a vital consideration in our daily lives. The majority of the world uses two main units of measurement, which are kilos and pounds. If necessary, one can convert Lbs to Kg; 1 pound is equal to 0.453592 kilograms.
Calculating calorie balance
Find out your recommended daily calorie intake. Many sources put this as 2,000, but your estimated energy (calorie) level depends on your gender, age, and activity level.
Visit http://www.cnpp.usda.gov/sites/default/files/usda_food_patterns/EstimatedCalorieNeedsPerDayTable.pdf for a chart of allowed calories.
For example, a 30-year-old male sedentary should eat 2,400 calories per day, while a moderately active person should eat 2,800 calories, and a highly active person should eat 3,000 calories.
For a 30-year-old female, the recommended calorie intake would be 1,800 (sedentary), 2,000 (moderate activity) and 2,200 (high activity).
Calculate how many calories you normally eat each day
Keep a food diary for a few days. At the end of the day, write down everything you eat throughout the day instead of just relying on memory.
Use a calorie counter app to calculate your usual calorie intake.
Determine if your calorie intake is close to the recommended calorie intake, or far from it.
If your calorie intake is already close to the number on the U.S. Department of Agriculture (USDA) chart, you can cut your calorie intake by up to 25% for healthy weight loss.
If you’re outpacing the number on the USDA chart, you’ll need to gradually reduce until you reach the recommended number, and reduce your recommended calorie intake by 25% each day over the following weeks.
People who cut back on food suddenly can feel dizzy, nauseous and lead to health problems. You can lose 1.5 kg a week just by reducing your food intake and increasing your activity level.
Cut calories
Aim to reduce your calorie intake by 25%.
This means that a 30-year-old man with moderate activity will need to reduce his calorie intake from 2,400 calories to 1,800 calories per day over the course of the week.
For women in their 30s who are moderately active, you’ll need to reduce from 2,000 calories to 1,500 calories per day.
Subtract 2 numbers to calculate the number of calories you need to reduce. For example, 600 for a 30-year-old male and 500 for a 30-year-old female.
Multiply that number by 7 to find out how many total calories to lose in a week. For example, 4,200 for men and 3,500 for women.
Find some easy alternatives to cut calories
Replace meat with mushrooms. This way, you can cut 200-300 calories per serving of pasta cooked with meat.
Replace whole milk with low fat milk. This alternative typically cuts 100 calories per serving. Replace cooking oil with unsweetened apple sauce in cake recipes. You’ll lose approximately 900 calories over the entire recipe, averaging around 75-120 calories per serving.
Replace sour cream with yogurt to cut 330 calories per recipe.
Make a sandwich consisting of just one slice of bread to cut down on 80-100 calories for lunch. Eat more vegetables to be full.
Replace spaghetti with pumpkin noodles or Shirataki noodles. You will lose 75-200 calories per serving.
Drink water or tea instead of alcoholic beverages, coffee milk or soda. You will lose 150-300 calories.
Replace processed foods with fruits and vegetables. You should get fiber from natural sources. If you eat bread or pasta, choose whole grain products.
Eat small meals and snacks occasionally
Cut 100-200 calories in your meals so you can snack once in the afternoon and once in the afternoon.
These snacks will help you avoid feeling empty stomach and lead to cravings.
Nuts, Greek yogurt, smoothies, applesauce, and peanut butter are great snacks. You should focus on snacks that provide both fiber and protein.
Increase activity level
Add 1 hour of moderate/high intensity cardio. You will burn about 600 calories per day with this activity.
Choose high-intensity interval training classes, which means you’ll do one session of moderate intensity, followed by one burst of high intensity. Exercises like bootcamp, barre method, core burn, zumba, oula and aerobic are good options.
Running or cycling includes running, jumping rope, lifting weights, and bodyweight exercises.
Burning an extra 600 calories a day will help you lose an extra 4,200 calories a week.
Take a 30-minute walk after dinner or lunch.
A brisk walk can burn 150 calories or more.
Include this activity in your daily routine, and you can burn an extra 1,050 calories per week.
Do housework to burn extra calories
Garden for 20 minutes to burn 135-200 calories. This activity includes mowing the lawn.
Shoveling snow to burn 180-250 calories every half hour.
Scrubbing for 30 minutes will burn 135-200 calories.
Choose one activity per day to burn about 1,050 extra calories per week.
