Is this correct weight loss plan??
So, i am a 20 yr old guy weighing 80 kg and has a height of 5 feet and 6 inches..
Since daily recommended calorie intake for adult is 2000 calories, so if i consume 1000 calories and burn 300 calories on regular basis
Then, daily net consumption= 1000-300= 700 calories
Then deficit = 2000-700 =1300 calories
So in a week i should loose=1300×7= 9100 calories or nearly 1.3 kg fat in a week..
Is the data calculated above valid or wrong???
- nonpartisanLv 62 months agoFavorite Answer
While you're thinking in the right direction, there are a couple of flaws in your formulas.
Your particular basic metabolic rate (BMR) is 1860 calories. This is the number of calories the body needs to perform its most basic functions (breathing, heart rate, etc).
Also, you need around 2550 calories to maintain your current weight. Calculated, this means that you have to consume 690 calories over your BMR to maintain your weight at its current level.
Reducing your caloric intake to 1000, you're operating on a deficit of 310 calories. Since the body needs these 310 calories for its basic functions, it will take the needed calories from fat - and thus, you lose weight.
Just how much weight you lose depends on several variables such as your daily activity and, surprisingly, the amount of water you drink.
By coincidence, with water, 16 oz of liquid weighs the same as 16 oz of dry measurement. This is something to be factored in since a person loses a lot of water and doesn't realize it.As surprising as it sounds, you only lose around 98 calories for every mile you walk (God, it seems to be so much more...!)Walking is still vital, though. The main benefit is to promote circulation, including the heart rate.
Unless you just like to run, jogging has no more benefits than walking - it overworks the heart (people believe that the more you increase the heart rate the more beneficial it is. This doesn't seem to be the case with regards to heart failure in which the heart rate goes up to around 175 bpm or higher, nor do they think about how muscles get bigger through exertion...and the heart is a muscle).
Running also has a higher impact on the joints. There are no benefits obtained from running that aren't provided in a simple brisk walk.Here's a link that will help guide you:https://www.lifespanfitness.com/fitness/resources/...
- A.J.Lv 72 months ago
Life is not so exact.
Your BMI (Body Mass Index) is about 28.3, making you moderately overweight for an average build. Depending upon body structure, 65kg would be much better.
"Weight loss" is correct.
There is Calorie intake, and absorption percent. There is metabolism. There is body weight affecting your total burn by the things you do carrying the extra 15kg around.
The 2000 number is a rough guidance only and is an average metabolism. That is what your organs and a typical lifestyle burns. Sedentary, sitting around all day burns fewer, and active can burn much more. The goal is burning more per day and consuming fewer as correct.
Excess weight consists of glycogen body starch, stored in the liver and muscles and also fat in fat cells. Glycogen holds water weight more than fat, but fat has excess water also. Most early weight loss is glycogen and water, which is why at the beginning of a diet weight can drop fast, but going back to old ways puts it all back on fast. Glycogen is 4 Calories per gram and holds 1 to 2 grams of water with it. Fat is 9 Calories a gram and holds about 25% water approximately.
Your first batch of weight loss before the perceived plateau:
2 kg excess glycogen plus say 3 kg water as 8000 Calories plus 0.8 kg fat plus 0.2 kg water as 7200 Calories is 6kg weight loss for 15,200 Calories.
Then, 3.2kg fat plus 0.8kg water 28,800 Calories.
10kg needs 44,000 Calorie deficit. Then, just eat right and things will stay good and improve.
Your numbers say 7.7 weeks eating 1000 Calories a day and burning an extra 300 Calories a day, which takes about an hour and a quarter a day in mid-level vigor of exercise. You will feel like you are starving. You could lose more weight faster, or quit and cheat.
Instead, a 10 week plan at a deficit of 630 Calories a day is actually a better plan to lose 10kg with the expected approximate calculation. It will drop faster at the beginning.
Plan is this.
First, don't change from no activity to vigorous. Raise exercise gradually. Swimming is best. Others, as you choose. Get on a bicycle. Get to a lake a row a boat. Take a walk and increase speed a little each day. Whatever you find comfortable doing.
The exercise is kind-of separate. Let it keep you energized and start toning up.
Get your liquids, proteins as needed before and after. Look up details as you need that.
The key to the diet is a HEALTHY DIET.
Read what is in healthy diets
Salads, fresh and frozen vegetables, lean proteins, whole grains.
Avoid processed meats, avoid chemical heavy meals by ingredients. Avoid zero Calorie sweetened beverages. Juice in water or in seltzer or flavored sparkling with no sweeteners or iced tea with a teaspoon of sugar, or just plain water.
No cookies, white rice, cakes, fried foods, white bread, ice cream, etc.
No chips, crackers, pretzels.
Get out of the junk food habit.
Snack on cut vegetables, or an apple, pear, orange, banana.
Eat breakfast. Oatmeal, or anything shown as healthy. Look up the term superfoods.
Estimate or use an app to be anything from 1100 to 1500 Calories a day. Don't worry about exact numbers. Keep metabolism up. Don't starve yourself.
Plenty of food to calorie web sites around.
Weigh yourself same time of day, up to twice a week.
Do not try to measure daily.
This is a marathon, not a sprint. You need a lifestyle change; not a starvation and back to the old ways.
As a typical simpler plan
1) subtract the "junk food" you eat now. 2) No big meals. 3) slow down eating.
4) Change one dinner or lunch per day to a salad with light dressing.
5) Watch your beverage choices.
6) 3 meals, 2 snacks a day. Snacks are fruit, vegetable, some nuts or berries.
7) Increase exercise slowly
---->> You Will Lose Weight and feel much better. The time involved is not important. This can be your new diet and living plan. As long as it takes, it takes. Everything in my long details is only if you want to be structured.