Let's make a proper diet schedule!

It's difficult to reduce your weight by 10-15kg (22-33lb) in a short time, but you will notice that it isn't difficult at all if you take 3-6 months or even a full year to accomplish it. Of course I understand how anxious most of us are to lose weight in a short time. However, skipping meals or taking diet pills will easily result in rebound. Also, it will cause our bodies to become unhealthy. Please remember that reducing your average calorie intake by 300kcal a day should be enough to reduce your weight by 1.25kg in one month.

300kcal × 30 days ÷7200kcal = 1.25kg (2.75lb)

The best way to achieve this is to set up a proper schedule for your diet. We need to expend 72,000kcal in order to reduce our weight by 1kg. Power walking for 20 minutes a day consumes 100kcal. Avoiding drinking one beer or not eating ice cream saves 200kcal. Not drinking 180ml of Japanese sake or not eating one rice ball (onigiri) also saves 200kcal.

Combining power walking for 20 minutes plus reducing the intake of one of the above items will save 300kcal. Continuing the practice for one month should lead to a reduction of your weight by 1.25kg (2.75lb). Three months leads to 3.75kg (8.25lb), six months to 7.5kg (16.5lb), and in one year to 15.2kg (33.5lb).

The calculation is based on someone with a BMI around 30. I hope this information helps you set up a schedule to reduce 2-3kg (4-6.5lb) of your weight.

For more information, please feel free to contact us.