Jun 5, 2018
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Easy Way to Reduce Weight By One KG In Two Weeks

Workout Plan

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
Skipping 30 mins 300 276
Swimming laps, freestyle, moderate or light effort 30 mins 211 186
Badminton 30 mins 135 123
Cycling,( 16. 1-19.2 km/h ) 30 mins 181 159
Cycling stationary, 15 watts, moderate efforts 30 mins 211 186
Tennis-doubles 30 mins 127 116
Aerobics 30 mins 182 167
Zumba 30 mins 238 218
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

OR

  • 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)

OR

  • 2 tea spoon sugar (40 kcal) + ¼ tea spoon oil (11 kcal)

Disclaimer

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.

Easy Way to Reduce Weight By One KG In Two Weeks was last modified: by

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