Fitness coach shares practical tips to lose 1.5 kg in 7 days without crash diets: ‘Drink black coffee, avoid refined…’ | Health

Step 1: Calculate your BMR

This is the number of calories your body burns at rest. Use the formula below:

For men:

66.47 + (13.75 × weight in kg) + (5 × height in cm) – (6.75 × age)

For women:

655.1 + (9.56 × weight in kg) + (1.85 × height in cm) – (4.68 × age)

Step 2: Multiply your BMR by your activity level to get your TDEE (Total Daily Energy Expenditure):

1.2 = Sedentary (little or no exercise)

1.55 = Light to moderate exercise (3–5 days/week)

1.725 = Very active (6–7 days/week)

Step 3: Create your fat loss plan:

• Eat 500 calories below your TDEE daily
• Consume 1 gram of protein per pound of body weight
• Do 20 minutes of fasted incline cardio, 5 times a week
• Lift heavy weights 3 times a week
• Drink 3–4 litres of water daily
• Avoid refined sugar
• Drink black coffee while fasting
• Get 6–8 hours of quality sleep each night

This is how you lose real body fat, not just water weight.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.