In a healthy weight loss plan (which is long term), how much can we reduce body weight in one month? In one month, it makes sense to lose weight to 4.5 kilograms with calorie restriction. Going down 0.5 kilograms of body fat is equivalent to 3,500 calories. To drop 1 kilogram in a week, then we have to reduce 1000 calories per day.

Calorie restriction can be done by reducing food intake per day or increasing calories burned through exercise. Of course we can't just think of the number of calories being reduced or burned. You must be sure that you have limited your calorie intake by making food plans or taking notes in food journals. No need to bother because currently there are many applications on gadgets that can help you.

Recording every piece of food we eat may sound excessive, but it has been proven that eating habits without thinking, snacking, or eating due to being sad or stressed, are the culprits of unconscious weight gain. Reducing 1000 calories every day will also feel heavy if we see the amount. In fact, we simply limit the "small" foods such as chips or a piece of fried food, fried potatoes, or even sweet drinks. Without feeling heavy, actually we have made major changes in calorie intake every day.

What must be remembered, reducing the number of calories can be done by limiting food intake and increasing physical activity. To achieve a 1000 calorie reduction, you must do moderate physical activity 5-6 times a week. The exact number of calories burned is strongly influenced by gender, weight, how fast you exercise, and the duration. For example, if we do treadmimll 20 minutes at a speed of 6 mph then the calories burned 229. Swimming 30 minutes burn 189 calories and kickboxing 30 minutes burn 357 calories.

Do not be easily tempted by a diet offering that promises to lose more than 10 kilograms of weight a month. Usually such a diet will pressure you to eat less than the number of calories needed or exercise hard. Calorie restriction also requires you to consume certain food or beverage products. In addition to requiring large fees, usually such a diet will not last long because we are easily bored. If that's the case, we are easily tempted by food and the weight actually rises higher than before.