While there are a lot of diets that promise to help you drop weight fast, it’s better to take it off slowly. Losing 20 kilos, or 44 pounds, takes at least four months, depending on your diet and exercise plan. It’s advice you heard before, but reducing portion sizes and thus calorie intake, choosing healthy foods, and adding physical activity is the ticket to successful weight loss.
If you’re trying to lose 20 kilograms, or 44pounds, you need to eat fewer calories than your body burns daily. As Harvard Health Publishing points out, it’s necessary to burn approximately 3,500 calories to torch one pound (0.5 kilograms) of fat. To lose 1/2 to one kilogram a week, you need to reduce your current calorie needs — the number of calories necessary to maintain your weight — by 550 to 1,100 calories a day.
Exactly how many calories you burn per day depends on a lot of factors, such as your metabolism, your activity level, your size and your body composition. Use an online calculator to get a rough estimate and then subtract 550 to 1,100 calories from that to determine your calorie intake for weight loss.
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