Up to date on: Aug 13, 2025 07:09 am IST
Wish to lose 1.5 kg in 7 days with out ravenous? Health coach Zack Chug shares a protected, efficient plan combining calorie management, train and good sleep habits.
Shedding pounds rapidly typically tempts folks to attempt crash diets that may be dangerous and unsustainable. Nevertheless, shedding kilos safely and successfully is feasible with the correct method. Zack Chug, health coach, shares in his August 6 Instagram put up some sensible ideas that will help you lose 1.5 kg in simply 7 days with out resorting to excessive measures. Let’s check out his suggestions:
Step 1: Calculate your BMR
That is the variety of energy your physique burns at relaxation. Use the method beneath:
For males:
66.47 + (13.75 × weight in kg) + (5 × peak in cm) – (6.75 × age)
For ladies:
655.1 + (9.56 × weight in kg) + (1.85 × peak in cm) – (4.68 × age)
Step 2: Multiply your BMR by your exercise degree to get your TDEE (Whole Day by day Power Expenditure):
1.2 = Sedentary (little or no train)
1.55 = Mild to average train (3–5 days/week)
1.725 = Very lively (6–7 days/week)
Step 3: Create your fats loss plan:
- Eat 500 energy beneath your TDEE every day
- Eat 1 gram of protein per pound of physique weight
- Do 20 minutes of fasted incline cardio, 5 instances every week
- Carry heavy weights 3 instances every week
- Drink 3–4 litres of water every day
- Keep away from refined sugar
- Drink black espresso whereas fasting
- Get 6–8 hours of high quality sleep every night time
That is the way you lose actual physique fats, not simply water weight.
Notice to readers: This text is for informational functions solely and never an alternative to skilled medical recommendation. At all times search the recommendation of your physician with any questions on a medical situation.
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