To ensure that weight loss is achieved healthily, it is suggested that one should not lose “more than 0.5 to 1kg per week or 10% of your body weight over 6 months”. In order to lose 1kg, you will need to have a deficit of 7,700 calories.
Exercising could help you achieve a calorie deficit. However, many of us are either too busy to exercise or lack the motivation to do so. The following are some cardiovascular exercises that could burn 7,700 calories for an average 50kg adult:
- Walking (non-stop) for 62 hours
- Cycling (non-stop) for 39 hours
- Jogging in place (non-stop) for 20 hours
2. REDUCING FOOD PORTIONS
Reducing your food portions could also help to reduce the calories you consume. However, starving yourself could lead to painful gastric problems. To put things into perspective, here are the calorie contents of food items in Singapore:
|Food Items||Calorie Content|
|Chicken Rice (Roasted) (382g) - Chicken, roasted, with skin, served with rice and chilli sauce||607 calories|
|Fishball Noodle - Soup (798g) - Thick, yellow egg noodles in soup, with fish balls, fish cake, bean sprouts||551 calories|
3. GO FOR LOWER CALORIE OPTIONS
The easiest alternative is to swap your usual food items with lower calorie options.
For example, you could swap the noodles in your Fishball Noodle dish with Slim Cuisine’s pasta which is 95% lower in calories. You could also swap the rice in your Chicken Rice dish with Slim Cuisine’s Basil Rice which is 88% lower in calories.
Slim Cuisine’s low-calorie noodles and rice are pre-cooked and ready to eat so that you can enjoy them on the go.
Here is a comparison of the drastic calorie difference you could make:
NORMAL FOOD ITEMS (PER 200G)
SLIM CUISINE’S (PER 200G)
Capellini Pasta = 332kcal
Low-cal Carrot Capellini = 18kcal
|95% lower in calories|
Fettuccine Pasta = 353kcal
Low-cal Spinach Fettuccine = 20kcal
|94% lower in calories|
White Rice = 302kcal
Low-cal Basil Rice = 36kcal
|88% lower in calories|
Click HERE to view Slim Cuisine's range of low-calorie & low-carb products.
Calories Burned From Exercise. (n.d.). Retrieved from https://www.myfitnesspal.com/exercise/lookup
Cespedes, A. (2017, July 18). How Many Calories Should I Burn a Week to Lose Weight? Retrieved from https://www.livestrong.com/article/285917-how-many-calories-should-i-burn-a-week-to-lose-weight/
Food Tips. (n.d.). Retrieved from https://www.healthxchange.sg/food-nutrition/food-tips/best-worst-singapore-hawker-chinese-food-dim-sum-char-kway-teow
How to Lose Weight the Healthy Way. (n.d.). Retrieved from https://www.healthhub.sg/live-healthy/224/lose_weight_healthy_way
Stomach. (n.d.). Retrieved from https://www.healthxchange.sg/digestive-system/stomach/gastric-pain-causes-visit-doctor