Understanding the basics of weight loss may make this sometimes seemingly impossible feat more do-able. Here’s what you need to know: about half a kilo of fat stores 3,500 calories, so you’ll need to burn up this number of calories (without replacing them) to become half a kilo lighter. If you want to lose half a kilo a week, this means you’ll need to burn around 500 more calories than you eat every day. It may be easier for you to get rid of these calories if you combine exercise and dieting, so, cut 250 calories from what you’d usually eat and add at least 30 minutes of daily moderate-intensity activity like brisk walking or jogging. Bodies have unique responses to dieting and exercise, so if you don’t start shrinking after following this formula, experiment with eating a little less or moving a bit more until you find what works for you.
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