In order to reduce weight by 1 KG in 2 weeks’ time, one can plan for the following combination.
Calorie Burnt Through Exercise
Additional 300 K Cal/day has to be burned through any of the exercises as per suitability (Keeping in view your physical & medical condition).
|Exercise||Time Spent||Calories Burnt (M)||Calories Burnt (F)|
|Walking ( 4km/hr )||30 mins||90||80|
|Brisk Walking ( 6km/hr )||30 mins||150||130|
|Jogging, 7.5min Per km||30 mins||241||213|
|Running, 6 min 12 sec per km||30 mins||301||301|
|Swimming laps, freestyle, moderate or light effort||30 mins||211||186|
|Cycling,( 16. 1-19.2 km/h )||30 mins||181||159|
|Cycling stationary, 15 watts, moderate efforts||30 mins||211||186|
|Yoga – Light||30 mins||83||76|
|Power Yoga||30 mins||154||142|
|Walking up stairs||30 mins||242||221|
NOTE: The above Calorie Burn table is indicative based on
Male: 40 years age, 5 feet 5 inches height with 60 kg weight. Female: 40 years age, 5 feet height with 55 kg weight.
Calorie Reduction Through Meal
250 K Cal/day has to be reduced from daily meal by avoiding preferably the following items.
Carbohydrate items to be avoided (200 Kcal)
- 2 Chapatti = 200 kcal
- Chapatti + 1 Bowl Cooked Rice = 200 kcal
Reduction by avoiding SUGAR & FAT (50 Kcal)
- 1 tea spoon sugar (20 kcal) + ¾ tea spoon oil (34 kcal)
- 2 tea spoon sugar (40 kcal) + ¼ tea spoon oil (11 kcal)
The above advice is merely suggestions and we do not claim that everyone will always get the same results.
In the case of exercises mentioned you should seek Doctor’s advice if you suffer from any physical/ medical problem.