As you get older losing weight becomes a challenge. This can happen for a variety of reasons. From increasing stress levels to a slow metabolism to the inevitable loss of muscle, shedding that excess weight takes more effort than a mere intention
Take my case for instance over the years I have added 45 kg to my ideal weight which is about 65 kg. Yes, my body weight about 110 kgs. While I can attribute all the above-stated reasons for an additional weight; excessive eating habit as the primary culprit for my excess weight. I’m a foodie and love food trails, all through we have literally treasure hunted remotest of food joints for culinary pleasure.
Planning on losing 45 kilograms and thought its a good idea to keep track of my progress on a weekly basis. Back of the hand calculation for losing 45 kg translates to 346500 calories. Now that we have set calories as the common metric for food intake, work out burn and for weight to be lost. Let’s break this down further
Calculation
1 Kg = 2.2 Pounds | 1 Pound = 3500 Calories | 45 Kg = 45 X 2.2 = 99 Pounds
99 Pounds = 99 X 3500 = 346500 Calories
Clearly, that’s a lot of calories to burn in one go. So its best to break it down and see how much you need to burn every day to get to that goal.
I have given myself about 6 months to get there
| Level | Body Weight | Weight Lost | Calorie Equivalent | Daily Calorie Deficit | No of Days to get there |
| Level 1 | 100 | 10 | 77000 | 427 | 30 |
| Level 2 | 90 | 20 | 154000 | 855 | 60 |
| Level 3 | 80 | 30 | 231000 | 1283 | 90 |
| Level 4 | 70 | 40 | 308000 | 1710 | 120 |
| Level 5 | 65 | 45 | 346500 | 1925 | 150 |
To lose weight, you supply fewer calories than your daily needs that’s called calorie deficit
Good starting point will be find out your daily caloric need and consume 500 calories lesser than the required calories.
Calories required per day = Body Weight ( pounds ) X Multiplier ( 12 or 13 or 14 )
= 110 x 2.2 X 12 = 2902 Calories
Sedentary Life Style = 12
Med Active Life Style = 13
Very Active Life Style = 14
My body weight is 110 Kg and daily caloric need is around 2900 calories. Therefore my plan is to consume 2400 calories or lesser in a day and start off by doing cardio for 30 minutes or more. So I will be starting at Level 1 and improve gradually over a period of time.
Armed with this insight. All is good as long as I don’t exceed 2400 Calories per day.
