I want to lose about 10 kilos in three or four months. Please suggest how many calories I should consume in a day and how much time I should spend working out. Also, please suggest the best work outs that I should do.
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You need to focus on your lifestyle with changes in eating pattern and physical activity. It is difficult to spell out a Diet Chart here as it should be prepared in a customized manner for every individual. Some basic weight loss guidelines can be followed if you wnt to shed weight on your own. If you make necessary dietary changes and combine it with 45-60 min walk / exercise/ any outdoor sport/ gymming you can easily shed weight. Focus on higher protein intake, lower fat and restrict carbohydrates to complex ones only. Avoid simple sugars completely. 'Eat Out' less and have good quantity of fresh foods which are not processed. If you need us to help you with proper customised Diet plans for weight loss, you can opt for our online program or contact us through Lybrate' private consult'
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1. Your BMR is 1428 calories 2. Your daily energy needs are about 1750 calories. 3. You need to reduce your diet by -500 that is take a 1250 calories diet per day, this can reduce 2 kgs per month 4. Add 60 mins of zumba /aerobics that will burn another 300 plus calories, can lead to one extra kg of loss 5. Totally you can lose upto 3 kgs per month if you are able to attain these figures. 6. For customised plan you can consult privately.
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