How is 5 kilos of fat (2023)

Before we get into what 5 pounds of fat looks like, let's first understand the importance of fat loss.

What does the term fat loss refer to?

“Fat loss” refers to losing weight through fat.and it is considered more specific and healthier than weight loss; However, it is said that it is a bit difficult to tell if you are losing fat or muscle as losing muscle mass is not considered healthy.

The main causes of fat loss are a decrease in body fluids or fat. When your fat cells are being shrunk. They then give off certain byproducts, including water, carbon dioxide, which is eliminated through sweating, urination, and breathing.

What does 5 pounds of fat look like?

Many people have the misconception thatLose 5 pounds of fatIt's nothing, but you have to understand that it's a great achievement.

You will be surprised after hearing this. But the truth is5 pounds of fatare equal to the weight of a brick. This means you will lose 5 pounds, which is the weight of a brick.

Yes, you heard right.5 pounds weightIt is very important, imagine losing 10 pounds or more? Incredibly true?

loss of fatIt is often misinterpreted as weight loss, and it confuses people who are actually hoping to gain weight. Various research and studies suggest that people blindly rush towards weight loss just to be able to wear their favorite outfits.

Looking attractive at a certain family gathering or special occasion and ending up with unreasonable expectations. This, in turn, leads to dissatisfaction, physical insecurity and despair when trying to lose weight.

The overarching goal should always be to stay healthy in the long term. Instead of just losing weight quickly to look attractive. Many cases claim this during weight loss. People tried to keep fit with artificial means and steroids and starved their bodies. These methods can show quick results, but they are very unhealthy and impractical to use.

Difference between weight loss and healthy weight loss? in

What does 5 pounds of fat look like?

There is a big difference betweenLose weight and healthy weight loss.To lose weight the healthy way, you need to do more than just count your calories.

If you want to make your fat loss program as effective as possible. You can't just look at the total caloric value of your food. You also need to look at the different percentages of macronutrients in your diet. This means that a certain percentage of your diet should consist of healthy fats, carbohydrates, carbohydrates and proteins.

(Video) Sport Medicine: Fat vs. Muscle

Lots of people believe thatloss of fatIt can be in a specific region of your body. They believe that doing sit-ups will help them lose belly fat and doing push-ups around the chest.

Well, as much as we wish this myth were true, it isn't. Unfortunately,loss of fatit always occurs throughout the body and not just in specific regions.

The phenomenon that some people lose fat fasterlegÖWaffenis simply due to a difference inGenetic and it has nothing to do with the exercise they do.

Another common misconception is thatHerzit will always make you lose weight and therefore more cardio means more fat loss. No physical exercise, including cardio, will cause your body to burn more calories than just sitting. But you still have to be careful how many you take.

So you could do 4 hours of cardio every day. If you eat 5000 calories at the same time, you would still gain weight. It's not about how much cardio you do, it's aboutcalories inversuscalories burned.

how to breakFat Loss Plateaus? in was 5

pounds of fat seem.

If you have ever dieted in your life. Chances are, you'll hit a fat loss plateau at some point, too. In the first few weeks, the fat should practically fall off the body.

But then the scales suddenly stop moving and you wonder what has changed. You must be wondering if your diet has suddenly stopped working or if something is wrong with you.

So the first thing to consider is this. Changes in your weight aren't always due to changes in your body fat percentage. That's what most people think when they step on the scale and see this. It shows a pound less than last week that you lost exactly one pound of body fat.

However, this is not always the case.weight lossIt can happen because a lot of things not only change your body fat percentage, but also your muscle mass, yourglycogen levels,and the food one carries in one's stomach or and which changes most and most rapidly.

meaning of water? Lose 5 pounds of fat

Nothing raises or lowers the weight as fast aswater retention. For example. When you eat a meal high in carbohydrates and sodium, your body retains more water than normal. This can add between 1 and 1.5 kilos to your body weight.

Women are more affected than men due to menstruation. So keep that in mind, ladies. In most cases, eating less sodium and drinking more water is sufficient. You ask why you should drink more water because your body retains water just because it thinks it isn't getting enough on a regular basis and has reserves for later use.

(Video) What Five Pounds of Fat Looks Like

But what if water isn't the problem and you've had stagnation for other reasons? And there are a few things you can do to start losing fat again. First of all, it must be taken into account that the morefettsheto lose, themore difficultwill get

the thinner you getmore extensiveIt will take time to lose fat in a healthy way and without losing muscle mass. For example, if you have a body fat percentage of 25 to 30 percent at 25 to 30 percent body fat, you could easily lose 2 to 2 pounds of fat per week to start with. However, your body still has enough calories for general consumption.muscle maintenance.

But if you are at or below10%for men and15 bis 20%For women, things are much more complicated.

How can you manage your calories?

Next thing to note is that thelighteryou become theLess caloriesyour body needs This means the daily amount ofcaloriesused to create a deficit may be enough to maintain your weight after a few weeks. Because of this, you'll probably want to recalculate your calorie needs from time to time.

Well, another aspect of diet is that yourmetabolismit also slows down when you lose weight to keep energy. That sucks because it means you'd have to eat fewer and fewer calories to counteract it.

However, reducing your calorie intake is not always sustainable, which is why you should take regular diet breaks.

Finally, there is one other factor that is often responsible for weight loss plateaus and that ishidden calories.That means people are consuming more calories than they think.

You may think you're tracking correctly, but if your weight has been flat for several weeks, check again. Calories are hidden in many places.

Small snacks to eat in restaurants are just two pursuitTheir ingestion of butter, oil or sauces is also one of the most common mistakes. Also check yoursalcohol consumptionbecause it can add up to quite a few calories and the truth is that an extra 200 or 300 calories a day can break through your diet and halt your progress altogether.

200 is just a littleolive oilor a fewwalnuts. So remember to track down these two. Unfortunately,DietIt's so complicated sometimes. But if you follow properly, you will surely see the results.

(Video) What’s the MOST Amount of Fat You Can Lose in a Week? (And How To Do It)

Things that can happen to your body after losing five pounds

As we have already discussed, losing a healthy weight is difficult and sometimes you may not even see results no matter how hard you try. This can have various reasons and health problems.

But even if you haven't seen positive results from your hard work, some lifestyle changes will help you better understand your body, even if you lose just 5 pounds.

Yes, you heard that right, you don't have to lose a lot of pounds to start your transformational journey. There are a few things that can happen to your body when you start losing weight, if you lose more than 5 pounds you might see some noticeable differences. Let's stick to these points.

Your fat cells begin to shrink

When you lose weight, you eat fewer calories than you expected. But how does your body get the extra energy it needs? Well, in this case, your body starts pulling energy from your fat cells to make up for the energy from the food you don't eat, and therefore your fat cells start shrinking.

They will check your blood sugar level

Well, the assumption is that you eat less and exercise your body more. This in turn leads to increased insulin sensitivity, which allows your body to stabilize your blood sugar levels. And also improve your body's ability to control your blood sugar and shed a few pounds.

You will feel hungrier

If you feel that you are unnecessarily hungry, that is your misconception and your imagination.

When you reduce your calorie intake just to lose weight, it's pretty obvious that your body starts releasing larger amounts of itGhrelinThis is a hormone that tells and sends a signal to your brain that you are hungry and should eat something. So when you're on your way to losing weight, it's natural to feel hungry.

You will tame the inflammation

Inflammation is said to be part of your body's natural defense system. Carrying the extra weight can lead to chronic health problems like diabetes or heart disease. However, that's what the researchers saylose an average of 5 to 6 pounds of weightDecreases inflammation by decreasing the production ofpro-inflammatory proteins,and in turn, it also improves your immune system.

Your body's metabolic rate changes

You should know that the engine that drives calorie burning is known as metabolism. And when you start shedding pounds, your metabolic rate will automatically drop. Because your body needs fewer calories per day to keep your body running.

A 200-pound person who loses 5 pounds will have comparatively less metabolic effects compared to a 150-pound person who doeslose 5 kg.

Lose 5 pounds of fat, you will have less joint pain

The higher the body weight, the more force is exerted on bones and joints. This extra stress your body is going through can lead to osteoarthritis, or joint damage. Losing 5 pounds overweight could mean20 pounds less thanPressure on your precious joints.

Bad body fat starts to decrease

According to a study published in Cellular Metabolism. Losing a few pounds was enough to reduce liver fat and intra-abdominal fat. What is often referred to as "bad fat". That, in turn, sticks to your organs and can also trigger the release of molecules linked to a variety of health conditions.

(Video) 5 Kg Loss🔥🔥 in 1 Month | Best Exercise For Reduce Belly Fat & Weight loss || 3 Weeks Challenge 💪💪

Reducing your body's intra-abdominal fat reduces your risk of diabetes and cardiovascular disease.

What Does 5 Pounds of Fat Mean for a Healthier Heart?

Losing 5 pounds of fat reduces and increases your risk of heart disease cholesterol HDL.Many studies show that overweight and obese people lose weight within 2 years. Significantly lowered their total cholesterol levels.

More efficiency at work

When you start exercising as part of your weight loss plan. Your body will work hard to keep up with the new activity. And you will feel more energetic and efficient in your daily activities.

Your muscles will become more powerful over time and you'll burn fewer calories the more you run, even if you run the same distance.

It guarantees better sleep.

A University of Pennsylvania study states that people who lost a few pounds experienced better sleep patterns and therefore, when you get a good night's sleep, you will also have more energy and a better mood.

It will improve your mood

What does 5 pounds of body fat look like? Lose 5 poundsIt will make you happier and also ensure positive mental health benefits like good self-esteem and a higher level of self-confidence.

It is believed that when people lose a few pounds of weight. Even if they don't see drastic results on the scale, the lifestyle changes. For example, better eating habits have countless positive effects on your mental and physical health and release feel-good hormones in the body.

You might lose water weight first

lose your waterweightIt depends on the changes you make to your diet. For example, if you significantly reduce your carbohydrate intake. then the weight you lose could be part of the water weight since your body is still storing carbs in your muscles along with water.

When these carbohydrates are used, you eventually lose the water stored in your body. However, to address this issue, you are more likely to lose body fat if you make only moderate adjustments to your diet and don't severely restrict your calories or carbs.

A study published in Diabetes Care states that when your body carries extra weight, your heart eventually has to work even harder to pump your blood. This can lead to problems like high blood pressure or type 2 diabetes, so lowering the number on the scale can lower diastolic blood pressure in overweight or obese people.

Bottom Line: What Does 5 Pounds of Fat Look Like?

There are many comparison images that indicate thiswhat 5lbs body fat looks like.These images compare fat to muscle. It will make you realize how important it is to understand the difference between weight loss and fat loss.

You make a much bigger difference by losing 1 pound of fat. Instead of losing 3 pounds that can come from your muscles. So before you decide on a diet that is not very comfortable for your body. Always consult a professional and work towards fat loss rather than unhealthy weight loss from strict dieting or starvation.

(Video) Here's Why Losing 5 Pounds of Fat Is a Big Deal


How long does it take to lose 5 kg of fat? ›

It requires some hard work and dedication. With just five simple tips you can lose 5 kg in 10 weeks. Losing weight is not rocket science. While you might be attempted to lose that weight sooner, fitness professionals generally agree that you should target 0.5 kg to 1.0 kg per week as a safe amount of weight lost.

Is 5kg a noticeable weight loss? ›

For most people, any weight loss above about 5 kilograms or 10 pounds will be undeniably noticed by others.

How many calories is 5 kg of body fat? ›

There are 7,700kcals (kcal=calorie) worth of energy in 1kg of fat. That means in order to burn 1kg of fat, you must have a calorie deficit of 7,700.

Is 5kg hard to lose? ›

Losing the last 5kg is always the most challenging part of every weight loss journey. I've helped over 300,000 people lose over 3 million kilos with my home fitness & nutrition program, so I can tell you that getting stuck anywhere from 2kg to 5kgs away from your goal weight is a common problem.

Can I lose 5kg of fat in 2 weeks? ›

You can further lose up to five kgs in a week by following a calorie deficit diet, though experts suggest that it is best to target losing 1-2kgs per week. The key is to keep the body in fat-burning mode with the combination of restrictive eating and increased physical activity.

How much exercise to lose 5 kg? ›

You need to jog for a minute at 8km/hr, then run at 12km/hr for a minute, and then again jog for a minute at 8km/hr. You can do 5 sessions of this workout. If you can pull this off, then you can end up losing more than five kilos in a month.

How many calories is 1 kg? ›

People who lose weight or plan to lose weight wonder how many calories they need to burn to lose 1 kg. According to studies, for every 1 kg of weight loss, 7700 calories are needed, or 1000 calories are lost 0.13 kg.

Can I lose 5kg fat in a month? ›

By making some small changes to your daily routine, you can safely lose up to 10 pounds (4.5 kg) in just 1 month, hitting your weight loss goals quickly and easily.

What does losing 5kg do to your body? ›

Improved hormonal circulation

Losing a few kilograms can help ease the influence added weight can have on your hormones. "Fat tissue also causes pressure on other hormone producing organs such as the testes and ovaries, which affects fertility, or pressure on the thyroid glands, altering their function."

How many kilos does it take to drop a jeans size? ›

Want to drop a dress or pants size? Then losing five kilograms, or about 5 per cent of your body weight will help that zipper start to close with ease. In case you need another reason, keeping a small amount of weight off in the long term can halve your risk of developing type 2 diabetes.

How many kg loss is noticeable? ›

"Women and men of average height need to gain or lose about three and a half and four kilograms, or about eight and nine pounds, respectively, for anyone to see it in their face.

Can you burn 1kg of fat in a day? ›

It may be possible to lose 1kg in a day by severely restricting your food intake and increasing your physical activity exponentially. However, doing either of the above is not advised by health experts. These methods may result in quick weight loss, but they may endanger your health.

How long does it take to lose 1kg of fat? ›

Over the long term, it's smart to aim for losing 1 to 2 pounds (0.5 to 1 kilogram) a week. Generally to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity.

How much is 1kg in body fat? ›

1kg of fat is 7,700 calories. To lose 1kg of fat, you need to be in a calorie deficit of 7,700 calories. ^ Don't try and achieve this through exercise. Focus on the calories you eat and drink by keeping a food diary.

How can I lose 5 kgs without exercise? ›

Weight loss: These five tricks will help you shed 5 kilos in 1 month without exercise
  1. Never skip breakfast. ...
  2. Avoid or cut back on sugary drinks. ...
  3. Reduce tea/coffee intake. ...
  4. Skip the elevator.
Feb 7, 2018

How to lose face fat? ›

How to Lose Face Fat: 8 Effective Tips
  1. Do facial exercises. Facial exercises can be used to improve facial appearance, combat aging, and improve muscle strength ( 1 ). ...
  2. Add cardio to your routine. ...
  3. Drink more water. ...
  4. Limit alcohol consumption. ...
  5. Cut back on refined carbs. ...
  6. Get enough sleep. ...
  7. Watch your sodium intake. ...
  8. Eat more fiber.

How to lose 5kg in 1 week without exercise? ›

Both fruits and vegetables are very low calorie. Making half of your meal a low-calorie food can help cut down on overall calorie intake and support your weight loss.
Cut back on carbohydrates.
  1. Carbohydrates are found in a wide variety of foods. ...
  2. Dairy products, starchy vegetables, and fruits also contain carbohydrates.

How long does it take to lose 5 kg healthily? ›

Applying it is easy: do 25 minutes of high-intensity cardio followed by a four-hour fast, three times a week. Over eight weeks, the study group lost 5kg of body fat – an unrivalled result. When it's time to eat, tuck in to food with a 4:1 carbs-to-protein ratio.

How many steps does it take to lose 1kg? ›

Most people need a calorie deficit of around 500 calories per day to lose half a kilo per week. Thus, people aiming to lose weight should exercise for at least 150-200 minutes per week and walk 10,000 steps per day to achieve their weight loss goals.

How to lose 5 kg in 10 days? ›

Top 10 tips to reboot your body and kick start weight loss
  1. Start Your Day With A Workout. Set up your alarm 20 minutes early and schedule your workout first thing in the morning. ...
  2. Skip the Scale. ...
  3. Carry Your Own Snacks. ...
  4. Eat An Apple. ...
  5. Try To Eat Meals At Home. ...
  6. Become a Water Baby. ...
  7. Eat Slowly. ...
  8. Eat Protein.
Mar 30, 2021

How much should I walk a day to lose 5 kg? ›

How to walk off 5 kg
0.55 - 0.658:00 - 9:30moderate
0.65 - 0.759:30 - 10:30brisk
0.75 - 1.0010:30 - 14:30moderate
1.00 - 1.2514:30 - 17:30brisk
4 more rows
Aug 24, 2010

Can I lose weight by walking? ›

Physical activity, such as walking, is important for weight control because it helps you burn calories. If you add 30 minutes of brisk walking to your daily routine, you could burn about 150 more calories a day. Of course, the more you walk and the quicker your pace, the more calories you'll burn.

How to lose 5 kilos in 14 days? ›

8 Tips On How To Lose 5 Kilograms In 2 Weeks
  1. Reduce stress. Stress can significantly impact your ability to lose weight., this is because it will increase the level of cortisol in the body. ...
  2. Try to get enough sleep at night. ...
  3. Eat well. ...
  4. Eat enough proteins. ...
  5. Drink enough water. ...
  6. Avoid junk. ...
  7. Document it.
Sep 12, 2018

How many steps to burn 500 calories? ›

It takes 20 steps to burn 1 calorie, therefore walking 10,000 steps burns off about 500 calories, which can then be added to your total calorie budget for the day. The recommended daily calorie requirement is 1,800 for an average female and 2,200 for an average male.

How can I burn 1,000 calories a day? ›

You'd be able to burn 1,000 calories by running for about 70 minutes or 7 miles. However, this assumes that you can maintain the same pace for all 7 miles. If your pace slows down at all, it will take you longer to burn 1,000 calories.

How much calories burn in 10,000 steps? ›

What is 10000 Steps Equal To? “But,” continues Jamie, “if you walk briskly for 30 minutes and include enough activity throughout the day to reach the combined total of 10,000 steps, you're burning about 400 to 500 calories a day, which means you're losing one pound each week.”

How much calories should I burn to lose 5 kg in a month? ›

Maintaining a calorie deficit is central to any fat-loss plan. To lose 5kg in five weeks, you'll need a shortfall close to 1,000kcal. For reference, a (newly) active 90kg man can expect to burn about 3,000kcal per day.

What's the maximum weight I can lose in a month? ›

According to the Centers for Disease Control and Prevention (CDC) , it's 1 to 2 pounds per week. That means, on average, that aiming for 4 to 8 pounds of weight loss per month is a healthy goal.

How many calories do I burn a day? ›

To lose a pound, you need to have a good idea of how many calories you burn — that is, use for energy — on an average day. According to the Dietary Guidelines for Americans 2020–2025, the average adult woman expends roughly 1,600 to 2,400 calories per day, while the average adult man expends 2,000 to 3,000.

Is losing 5kg in 5 months healthy? ›

Though losing or gaining only a few kilos throughout the year is normal, but according to many studies, if you lose more than 5 per cent of your body weight in less than six months with no change in your diet and without any physical activity, it's time to see a doctor.

What are the stages of losing weight? ›

The 4 Phases of Weight Loss
  • Phase -1 – GLYCOGEN DEPLETION. Glycogen Depletion: ...
  • Phase -2 – FAT LOSS. This is the sweet spot for healthy weight loss. ...
  • Phase -3 – PLATEAU. ...
  • Phase -4 – METABOLIC RECOVERY. ...
  • All the Phases of Weight Management:
Apr 12, 2018

When weight loss is noticeable? ›

The first stage of weight loss is when you tend to lose the most weight and begin to notice changes in your appearance and how your clothes fit. It usually happens within the first 4–6 weeks ( 1 ). Most of the weight loss in this stage comes from carb stores, protein, and water — and to a lesser extent, body fat.

How much weight is 1 dress size? ›

You can drop a dress size (anywhere from 10 to 15 pounds, or about an inch or two from your bust and hips) and be special-occasion slim in only six weeks. The secret? Twenty minutes of cardio 4-6 times a week, skipping diet saboteurs, and an effective strength training routine.

What weight is XL? ›

S90 - 105 lbs
M100 - 125 lbs
L120 - 135 lbs
XL135 - 160 lbs
20 more rows

How much does a size 12 female weigh? ›

How much does a size 12 female weigh? Girls at age 12 most often weigh between 68 and 135 pounds , with 92 pounds being the 50th-percentile marker.

Where does weight loss show first? ›

The first place men typically lose weight is the belly, while women tend to lose weight all over, but hold onto weight in their thighs and hips, Dr. Block explains.

How much weight do you lose before clothes fit better? ›

The rule of thumb, Fernstrom says, is that losing 8 to 10 pounds translates to going down one size. Still, if you lose "up to 15 pounds, you may be OK in your old size," she says. But putting off buying new clothes until you really need them doesn't work for everyone.

Why am I heavier than I look? ›

Muscle is denser than fat, and as it is more compact within your body, as you gain muscle mass, you end up looking thinner, no matter your physical weight. So, if you've been doing a lot of strength training lately, it's likely this is the reason that you're looking fantastic but not dropping those numbers.

How many kilos is 10,000 calories? ›

Theoretically, eating 10,000 calories in a single day can make you gain up to 3 pounds (1.5 kilograms) of weight.

How long does it take to lose body fat? ›

“Generally speaking, it's safe to lose 0.5% total body fat per week, or 2% body fat per month.” An easier way to measure it at home is approximately 1 to 2 pounds a week, depending on your starting weight. Also, fat loss is different from overall weight loss.

Which exercise burns more calories? ›

Running is the winner for most calories burned per hour. Stationary bicycling, jogging, and swimming are excellent options as well. HIIT exercises are also great for burning calories. After a HIIT workout, your body will continue to burn calories for up to 24 hours.

How many km to walk to lose 1kg per day? ›

He further explained: “For someone who maintains a stable weight, but wants to lose one kilogram per week without making any changes to their diet, they would have to walk 10kms per day for seven days to lose 1kg of fat.”

How much fat can you burn in a day? ›

Alpert, who used various fat loss studies in an attempt to quantify the maximum amount of fat one can lose per day without excessive muscle loss. What he found is that the body is capable of burning body fat to use for energy at a maximum rate of 31 calories per lb of body fat per day.

How much calories burn in 1 km walk? ›

But it can be a slow build and burn depending on your fitness. If you're a little on the large side, even a 1km walk will burn a hundred calories if you can knock it off in 8 minutes.

At what bodyfat do abs show? ›

10 to 14 percent

This range of body fat is still lean, which means your abs will be visible. But it's also considered healthier and easier to obtain than the 5 to 9 percent range.

How many kg is considered fat? ›

under 18.5kg/m2 – you are considered underweight and possibly malnourished. 18.5 to 24.9kg/m2 – you are within a healthy weight range for young and middle-aged adults. 25.0 to 29.9kg/m2 – you are considered overweight. over 30kg/m2 – you are considered obese.

How many calories burn in kiss? ›

On average, you can expect to burn 2 to 3 calories per minute with simple kissing and 5 to 26 calories per minute engaging in passionate kissing, although we're betting it's closer to the 2- to 3-calorie mark.

How can I lose 5 kg fat in a month? ›

9 weight loss tips
  1. Eat a high protein breakfast. ...
  2. Limit sugary drinks and fruit juice. ...
  3. Stay hydrated. ...
  4. Choose weight-loss-friendly foods. ...
  5. Eat more fiber. ...
  6. Drink coffee or tea. ...
  7. Base your diet on whole foods. ...
  8. Eat slowly.

How long does it take to burn 1 kg of fat? ›

Hence, if you have a daily energy expenditure of 1000 calories daily, it will take you around eight days to burn off 1 kilogram of body fat.

Can 5 kg be lost in a month? ›

As per experts, losing around 0.5 kilos of weight in a week is ideal, which makes it two kilos in a month. To do so, consume a calorie deficit diet along with regular exercise and healthy eating. Losing around 1.5 to 2.5 kilos of body weight in a month is considered healthy.

How many calories in 1 kg? ›

People who lose weight or plan to lose weight wonder how many calories they need to burn to lose 1 kg. According to studies, for every 1 kg of weight loss, 7700 calories are needed, or 1000 calories are lost 0.13 kg.

How many calories is 10,000 steps? ›

Good for you! It takes 20 steps to burn 1 calorie, therefore walking 10,000 steps burns off about 500 calories, which can then be added to your total calorie budget for the day. The recommended daily calorie requirement is 1,800 for an average female and 2,200 for an average male.

How many kg of fat can you lose in a week? ›

But do you really know what's realistic? Over the long term, it's smart to aim for losing 1 to 2 pounds (0.5 to 1 kilogram) a week. Generally to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity.

How much fat can I burn in 30 days? ›

In general, a person weighing around 150 pounds (68 kg), who is of average fitness, can expect to burn 200–300 calories per workout on the 30 Day Shred. This equals about 2.5 pounds (1.1 kg) lost per month from exercise alone ( 6 ).


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