The fitness trainer shares practical tips to lose 1.5 kg in 7 days without emergency diets: “Drink black coffee, avoid exquisite …”

Loss often tempts people to try emergency diets that can be harmful and impossible. However, with the right approach it is possible to shed the pounds safely and effectively. Zaug Chug, a fitness trainer, shares on August 6 at Instagram Post several practical tips to help you lose 1.5 kg in 7 days without resorting to extreme measures. Let’s look at his recommendations:

Step 1: Calculate BMR

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

For men:

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

For women:

655

Step 2: Multiply BMR by the level of activity to get your Tdee (total daily energy costs):

1.2 = sedentary (practically without exercise)

1.55 = light up to moderate exercises (3-5 days/week)

1.725 = very active (6-7 days per 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
• Make 20 minutes cardio tilted, 5 times a week
• Lift large weights 3 times a week
• Drink 3-4 liters of water daily
• Avoid refined sugar
• Drink black coffee during fasting
• Get 6-8 hours of quality sleep every night

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

Note for readers: This article is intended only for information purposes rather than to replace professional medical advice. Always seek the advice of a doctor with any medical issues.