How can I lose 5kg in a month? Why did my friend lose weight but I couldn't do it the same way she did? ... A lot of similar questions from girls. Here are methods that can help you lose weight.
Weight loss plan
Perhaps you also know that 0.454kg of body fat is equivalent to 3,500kcal, so to lose 5kg of fat tissue is equivalent to cutting:
(5 x 3,500): 0.454 = 38.546kcal. If you want to decrease in 1 month, you divide it by 30 days (average); If the plan is to decrease in 2 months then divide it by 60 days. Here take an example in a month: so requires every day you will have to reduce 38,546kcalo: 30 days = 1,285 calories / day.
So if your daily energy needs, for example, are only around 2,000kcal, and you need to lose 5 kg / month, that means you have to consume 1,285 calories / day.
- It means that you will practice to consume about 285kcal / day.
- Instead of everyday you put 2,000kcal, now need to lose weight and minus the movement is 285kcal then you have to cut another 1,000kcal, so you should only enter the diet provides 1,000kcal / day. Thus, in 1,000kcal / day there is 55% of the energy brought by starch: 550 kcal (accounting for 55%; fat: 200kcal (accounting for 20%) and protein is 250kcal (accounting for 25%). would be 62.5g (250kcal: 4 = 62.5g), about 22.2g fat (200kcal: 9 = 22.2g) and starch: 137.5g (550kcal: 4 = 137.5g), because like You know 1g of carbohydrates provides 4kcal, 1g of protein provides 4kcal, 1g of fat provides 9kcal, from which you build your own diet based on the table of food energy value or ingredients table. create food.
The calculation is simple, isn't it, and you'll know if you can follow the 1 or 2 or 6-month itinerary ... to lose some of the weight you want.
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