With Christmas not that far away, many of us might like to lose a little weight to, er.. create some extra space… and look fab in all the party gear.
Shifting a kilo in two weeks is a sensible, realistic amount to aim for. Read on, and we’ll show you how.
There are lots of trendy diets that promise to deliver rapid weight loss. Avoid these like the plague: you will lose muscle mass, upset your metabolism and probably feel like rubbish too.
Aiming for a kilogram (2.2 pounds) each fortnight still allows you to enjoy your food, have enough energy to workout, and maintain the weight loss.
It’s not all vanity either. If you are overweight, losing a kilo is also a step towards reducing your risk of health issues like diabetes, stroke and heart disease.
If you know the rules, you can play the game. It’s a simple matter of figures.
You need to burn 3,500 calories to lose 1 pound. So it would take 7,700 calories to burn 2.2 pounds (1 kilogram). To lose this amount in 2 weeks you need to create a deficit of 3,750 calories per week, or around 500 calories a day.
Cutting back on your calories by about 250 calories per day gets you halfway there. Combine this with an increase in exercise sufficient to burn 250 calories per day and you’ve got your target.
You can tweak this how you like: If you don’t exercise one day, sub that 300 calorie medium mocha with whipped cream and flake with a simple cappuccino (27 calories). If you do a 30 minute run (burning 250 calories) followed by a 20 minute Tabata session (300 calories) you can get away with an extra slice (or two) of pizza.
As long as you create a deficit of 500 calories per day, you will lose a kilo in two weeks.
Need some ideas to get you started? Here are some tips:
I used to count calories like this to lose weight but got so fed up and a bit obsessive. I would rather just exercise, eat healthy, and hope I end up a sensible weight!
I would love to lose a kilo before Xmas, but this is just in time to inspire me and prompt be into action!
those sugary creamy coffee drinks may taste good but they are no friend to my waistline. 300 calories is well over 10% of my daily requirements. Not worth it!