Weight Loss Challenge

Start Losing Weight In Three Days

Hello everyone, hope all of you are doing good and are keeping healthy and happy. All of us want to be in our healthy weight category. You can start your fitness and weight loss journey with this simple three day, three step challenge. How many calories do I need in a day is the question which almost all of us are always curious to know. So let’s figure out a way to count your calorie intake using a very simple and famous equation. Without consulting any dietitian, you can calculate your calories and find the energy balance you need to lose weight. This is a very simple process and doesn’t require a lot of effort.

How to calculate the daily calorie requirement ?

  • The BMR or basal metabolic rate is the basis of calculating your calorie requirement
  • The BMR is the requirement of the body at idle rate (without doing any activity)
  • The equation used to calculate the daily calorie requirement is the               Haris Benedict Equation
  • The equation
  • Males : 66 + (13.7 x W) + (5 x H) – (6.8 x A)
  • Females : 655 + (9.6 x W) + (1.7 x H) – (4.7 X A)

Where, W is weight in kgs

            H is height in cms

            A is the age in years

Energy balance for fat balance

  • Input (food) = Output (BMR + Activity Level)
  • Inout = Output (Weight Control & maintenance)
  • To lose fat
  • You need to go into calorie deficit
  • 1700 (food) = 1500 (for body functioning) + 200 (activity)
  • Input < Output, this is a healthy way to lose weight
  • 1500 (food) < 1500 (BMR) + 400 (Activity)
  • This is a unhealthy way of losing weight
  • This is very dangerous in the long run
  • It has a negative effect on the metabolism, muscles, bones, mental health, hormonal imbalances, immunity, nutritional deficiences and chronic diseases
  • If you keep following this, your weight will rebound and will cause emotional distress
  • Other important factors
  • Stress levels : cortisol hormones lead to belly fat and other major side effects
  • Digestive health : you are eatinh healthy but it’s not getting properly digested and absorbed in your body
  • Environment : Extremely cold or hot, you need slightly more calories to maintain body temperature
  • Physical condition : For example : during pregnancy you need more nutrients

Three days to start losing weight in healthy way

  • Step 1 : Calculate your BMR
  • Step 2 : Track your food calories and calories burnt in workout for three days
  • Track your food intake for three consecutive days
  • Observe your digestive health and stress levels
  • Step 3 : Calculate your energy balance

There is no set plan universally, plan your own customised plan

You can follow the food exchange list which is readily available on the internet

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