Losing weight is a goal that many people strive for, but it's important to do it in a healthy and safe way. According to experts, the ideal rate of weight loss is 1 to 2 pounds (0.45 to 0.9 kg) per week. Losing more than that amount can put you at risk for many health problems, such as loss of muscle mass, gallstones, nutritional deficiencies and a decrease in metabolism. To lose 5 kg in five weeks, you'll need to create a calorie deficit of around 1000 kcal.For reference, an active 90 kg man can expect to burn about 3000 kcal per day.
A realistic goal for losing weight is to lose between 0.25 kg and 0.5 kg per week. To lose 0.5 kg a week, you would need to consume 500 calories below your daily calorie needs. To lose 0.25 kg a week, you would need to consume 250 calories below your daily calorie needs.To help you reach your goal of losing 5 kg in a week, you should reduce your calorie intake to 500-800 calories per day. This will create a calorie-deficit diet which will help you lose weight faster.
You can also use an online calculator to find out how many calories you should consume to lose 0.25 or 0.5 kg per week.Joining a gym is also a great way to start your weight-loss journey and help you reach your goal of losing 5 kg in a week. At Fitbodz Fitness Center, you can burn some calories and get access to free weights which will help you reach your goal faster.
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