Everyone knows that to lose weight successfully, we need to burn more calories than we take in by adjusting our diet to be more balanced and exercising more regularly. In this article, we will explain each step you need to take to be able to lose 7kg of fat within 3 months or even in less time.
Before going into the steps to successfully lose 7kg of fat, you need to understand this. To lose 1kg, you need to cut 7800 calories from your daily diet. This means that to lose 7kg, you need to cut 54,600 calories. If your plan is to lose weight in a month, you need to cut 1820 calories a day.
To lose weight successfully, we need to burn more calories than we take in.
What is the motivation to lose 7kg of fat? (equivalent to 54,600 calories)
The first step is to understand how much effort you need to put into losing 7kg of fat. As mentioned above, 1kg of fat is equivalent to 7800 calories. This means that to lose 1kg, you must cut 7800 calories from your body. This makes it easy to calculate how long it will take you to lose 7kg.
For example:
- To lose 7kg in 4 months: you will have to lose 13,650 kcal/month 3413 kcal/week or 488 kcal/day.
- To lose 7kg in 3 months: you will have to lose 18,200 kcal/month or 4555 kcal/week or 650 kcal/day.
- To lose 7kg in 2 months: you will have to lose 27,300 kcal/month 13,650 kcal/week or 1950 kcal/day.
- To lose 7kg in 1 month: you don't have to calculate this because it will never happen.
For beginners, this is not good for health at all (recommendations indicate that we should only lose 450-900gr/week) and in addition, losing weight too quickly and too much is impossible (or at least it is not possible for the majority of people).
And now you know what to do to lose 7kg of fat. The next step is to find out which method is most suitable for you to be able to achieve your fat loss goal.
High-intensity exercise and weight loss
HIIT is a method used when you exercise. This method is a combination of fast and slow movements in the same exercise. This method helps your whole body move throughout the exercise and as a result, the heart rate is maintained at a high level and more calories are burned, reducing fat better.
HIIT is suitable for people who want to lose a lot of weight because fat continues to be burned even after the end of the exercise. In other words, your basal metabolic rate (BMR) increases even when you are resting. HIIT can be used in combination with both cardio and weight training exercises. The important thing is that you follow the basic principles by applying fast and slow exercises, and persistently practice 2-3 times/week.
Workout plan
The workout plan below is mostly introduced and applied by PTs (Personal Trainers). Simply put, this is a suggestion for a weekly workout with HIIT exercises (on Monday and Friday) and cardio exercises (on Tuesday and Thursday). Remember to consult a professional before starting any high-intensity training program.
1. HIT exercises (for Monday and Friday): Warm up with 5 minutes of walking. Then jog for about 40 seconds and run fast for 20 seconds. Repeat 15-20 times (exercise for about 15-20 minutes). Do stretching exercises for 2-3 minutes.
2. Regular Cardio exercises (for Tuesday and Thursday)
3. Wednesday will be your rest day
To sum up, when you want to lose a relatively large amount of weight, the best way to do it is to treat it as a big project with a start date, an end date, and milestones, understand the possible risks, and make assumptions to anticipate the appropriate solution. Make a plan by calculating the energy as shown above and follow this plan until the end of the process.
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