Quick facts on weight loss

Belly measurement

Did you know reducing your calorie intake by 3500 calories equates to a half kilo weight loss?

So, that means if you want to lose half a kilo a week – which is a steady, healthy weight loss to aim for – you need to cut down by 500 calories a day.

The easiest way to do this is to:

  • Reduce your daily calorie intake by 250 calories
  • Incorporate physical activity that will burn 250 calories each day

Let’s take a look at some foods / drinks you can cut out to easily achieve this target:

600ml Coke 260 calories
53g Mars Bar 250 Calories
Large Caffe Latte 235 Calories
250ml Icecream 250 calories
Meat Pie 450 Calories

Maybe you are saying “Annette I don’t eat any of those things”. So what foods are you eating? I suggest you keep a food diary for a week and list everything that goes into your mouth. You will soon see what foods / drinks you can cut to get you on target to a healthy weight range. You might be surprised where the extra calories are coming from.

To work out how many calories your daily exercise is burning, check out this handy little calculator here.

Where will you find your 500 calories?

Final thought

You may think losing half a kilo a week is just not worth it. Think of it this way – if you consistently lost half a kilo a week, you’d drop 26 kilos in 12 months! Does that sound like it’s worth it? Absolutely. I mean even if you lose a kilo a month, that’s 12 kilos gone in a year

Read my 10 ways to swap ingredients to find out how to keep eating the food you enjoy without the added fat.