I started my goal of losing weight after I got my Nike + iPod Sport Kit with SwitchEasy Runaway. When I was in October 2010, I weigh 89kg and my goal was to be about 75kg before Chinese New Year which is in February 2011. Currently my weight is 78kg, I still got 3kg to go and 2 more weeks =D.
I started by running about 2.4km and try to completed it under 14 minutes. I did that for 3 times per week at the start, than slowly becoming 2 times per week due to my laziness! Sometimes on weekends, I will go for swimming as well, swimming between 15 to 20 laps per session.
Even though exercise is important, your diet is equally important. I avoided most things sweet. Drinking coffee or tea without sugar. I do not need sweets so I have no problem in that area. I also avoided carbohydrates like rice and potatoes (includes french fries). I mainly eat noodles (I think it has less carb than rice) and meat (Steak, pork chop, chicken chop, etc). I still eat some ice cream and fried food but at most once per week.
When it comes to calories, your body burned about 2,000 calories everyday doing almost nothing. You can calculate how much calories you burn slightly more accurate by using this calories burned calculator. Personally mine is 2,120 calories burned per day.
If you want to lose weight healthily, you can reduce your calories intake by about 500 calories per day, so for my case, maximum calories I should consumed per day will be about 1,620. By decreasing your calories by 500 per day for a week is equivalent to 3,500 calories lost or 0.45kg. So you will lose about 1.8kg per month.
Do note that your body needs at least 1,200 calories per day to survive. The stats below is for woman, but I am guessing men is not that much of a difference.
- The heart needs 12% of the calories (144 cals)
- The kidney needs 12% of the calories (144 cals)
- The Liver needs 23% of the calories (276 cals)
- The brain needs 23% of the calories (276 cals)
- The skeletal muscle needs 30% of the calories (360 cals)