When it comes to weight loss, everything boils down to calories.
There are also other factors affecting our weight management.
But let us focus on the basic calorie management and how to lose weight with exercise at home.
In this post, we will dig deeper and break down exactly how many calories we should burn to lose weight in a week.
* Disclaimer: I am not a Doctor by profession. I did my major in biotechnology
though. I am sharing this post because I understood the basics, tried it out and had
good results with it. I will also share the screenshots of my weight loss journey and
the basic science of weight loss so you can make an informed decision.
So, How many calories should I eat a day to lose weight?
Healthy weight loss = 0.5kg per week.
*where 1 kg of body fat = 7700 calories.
Example 1) So, to lose 0.5 kg body fat per week = 3850 calories should be burnt per week.
= 550 calories to burn everyday to lose 0.5kg of weight in 1 week.
Example 2) So, to lose 1 kg body fat per week = 7700 calories should be burnt per week.
=1100 calories to burn everyday to lose 1 kg of weight in 1 week.
Now you know how much calories you should burn to lose weight.
But you cannot just reduce your food intake to reduce your calorie count per day. You might miss out on all the other nutrients important for maintaining healthy body and mind.
So you need to balance both your calorie in and out to lose your weight in a healthy way. That is why calorie counters have slightly higher levels of calorie in, so that you can compensate it with calorie out workouts.
*Consult your health care professional, dietician and fitness experts to reduce your weight in a healthy way.
You can find few of them here in this app.
< Use code ‘RAMF2QQDH’ for discounts >
I have been using this app and started losing weight already. Check out my graph here.
How to work out at home without equipment?
To reduce calories without equipment for free, you can explore ‘no equipment home workouts’
You can do whole body workouts or just focus on one area at a time like chest, legs etc.
Here, I have selected top 3 workouts that I do interchangeably, which doesn’t require any equipment or payment. And just 30 minutes per day is enough to burn minimum 200 calories.
1. Joanna Soh Official’s indoor walk
Joanna Soh is a certified personal trainer (ACE), nutrition coach and women’s fitness specialist (NSAM). She has also specialised in mental health. So if you are looking for a fitness trainer for both body and mind, you can contact her.
In her youtube channel, you can find videos related to healthy eating, weight loss, mental health etc.
But this fat-burning indoor workout is just the best among indoor aerobic workouts that do not need any equipment to do so.
All you will be doing is walk on the spot with different combinations so that you will have a full-body workout. This workout burns 400 calories. So it is easy to create a deficit of 400 calories even if you didn’t reduce your calorie intake. You will lose 1 kg of weight in 20 days just by doing this regularly. I just started and I am already seeing a difference. Check out the video here.
2. Popsugar Fitness’ Latin dance workout
If you are someone who loves to dance or just add some variety to your workout routine, you can try this Latin dance workout by Popsugar fitness.
I do this on alternate days so that I don’t get bored with the same routine. The workout was so much fun and the instructor never gets tired. Other girls are just like us with flaws like lack of style or flexibility. But they managed to complete their workout motivating us to do any kind of workouts.
The workout instructor in this video is Equinox Zumba instructor, Nicole steen, who also has a seperate youtube channel for dance workouts.
This workout burns about 300 calories. Even if you didn’t reduce your calorie intake you can reduce 1kg of weight in 25 days just by doing this workout regularly.
Check out the dance workout video here..
3. Halie Harasyn Home Workouts
When you are tired from these full body workouts, you can try switching to Yoga for relaxation. You can also burn calories just by doing yoga and this video is the proof.
The instructor is a certified personal trainer, nutritionist and ex-athlete. This workout burns around 100 calories. So if you eat anything of 100 calories exceeding your calorie count per day, you can count on this one.