How Weight Loss Works

Knowing the amount of weight you want to lose and the date you want to lose it allows you to calculate the daily deficit you need to reach your goal

Lets say you want to lose 10kg in 3 months (90days). One kilogram of fat yields 7700 calories, so to lose 10 kilograms, you need to create a 77000 calories deficit. If you want to lose it in 90, your daily deficit will be 855 calories (77000/90)

So you need to burn off 855 more calories each day than you eat. You can do this by either eating less (not advisable), exercising more, or both (advisable).

By weighing yourself at least once a week you can determine your daily average deficit. If you lost 1 kilogram, then your average daily deficit was 1100 calories, a ½ kilogram would be 550 calories etc. If you stayed the same weight,  that meant you ate the same as you burnt.

It is important to remember though that water weight can skew individual weight measurements, so give yourself a few weeks to get an accurate daily average measurement.

To lose weight faster, just increase your daily deficit. It’s important to remember though that quick weight loss usually results in a rebound. 98% of people who lose weight on a fad diet gain it back within one year. It recommended you lose no more than ½ kilogram a week. That’s a 550 calories deficit a day. This way it’s more lightly to stay off and you can maintain the results.

There are many ways to track calories. Calories-in can be tracked using a software program and logging your food daily. Calories-out is more difficult, but the most reliable is a devise called the bodybugg. A much easier way is to just weigh yourself once a week and take note of your weight loss. One kilogram weight loss a week is a daily deficit of 1100 calories and ½ kilogram a week is a daily deficit of 550 calories as mentioned above

Formula:

1 kilogram = 7700 calories

Desired weight loss
10 kilograms

Desired weight loss date:
90 days

Average daily calories deficit:
855 (77000/90)