To lose 1 kilogram of fat, how long does it take?

To lose 1kg of fat, do you know how challenging it is?

If you solely focus on the numbers on the scale, I have various methods to help you shed 20 pounds in a month.

However, this type of weight loss is prone to rebound and often involves more loss.

Focusing on fat reduction makes weight loss more effective.

🔴 Question 1: How many calories are needed to lose 1kg of fat?
The answer is 7700 kcal!
Equivalent to:
▪️ 35 bowls of rice
▪️ 70 apples
▪️ 12 hours of continuous jump rope
▪️ 31 hours of cycling
▪️ or climbing 46,200 steps
Now, do you still think losing 1kg of fat is easy?

🔴 Question 2: How long does losing 1kg of fat take?
◾️ If you reduce the intake of one bowl of rice per day, it will take 35 days.
◾️ If you jump rope for one hour every day, it will take 12 days.
◾️ So, if you reduce the intake of one bowl of rice per day and jump rope for one hour every day, it will take about 9 days to lose 1kg of fat.

When you successfully lose 1kg of fat, accompanied by the loss of muscle and water, your weight may decrease by two kilograms.

This is generally considered a good fat loss state for an average person, with a weekly weight loss of 1-2 pounds.

🔴 Question 3: Will the weight loss speed up if I reduce two bowls of rice daily and exercise for two hours daily?

There is a prerequisite: your daily calorie intake minus calorie expenditure should be within a healthy range,

i.e., a calorie deficit of 200-500 kcal per day. If the calorie deficit is lower than your basal metabolic rate,

although your weight may drop in the short term, you will also break down too much muscle and lower your metabolism rate.

When you return to normal eating habits, weight rebound is more likely.

(It is recommended to combine anaerobic and aerobic exercise) Maintaining a reasonable calorie deficit (200-500 kcal per day) and regular exercise (at least 3 times a week, with each session lasting at least 30 minutes of moderate-intensity training) is suggested. Persistence is the key, don't rush for results.

Now that you know the methods for healthy fat loss, all that's left is perseverance.
Best wishes for a successful fat loss! For more practical fat loss tips, please check 🐷my homepage.