Losing weight is actually an exact science. Follow the steps below and see how it works.

1. Evaluate your Basal Calorific Requirements. This are the calories you need just to maintain you heart beat, liver etc. Using the formula

Men: BCR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years)

Women: BCR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years)

Using the above I note i personally need 2400 calories per day.

2. To lose say 3kg a month, I need to have a calorie deficit of 3*7,700 = 23,100 Calories in that month. PS 1 Kg = 7,700 calories.

3. Rework calorie deficit per day needed.
Total Calories for the month = 2,400 x 30 = 72,000
Deficit Needed = 23,100
So calories for the month = 72,000 - 23,100 = 48,900 (or 1,630 calories per day)

4. Deficit per day = 2400 - 1630 = 770 Calories per day.

5. Decide if you'll diet or exercise the 770calories.

Note that
40 min of strenuous exercise (aerobics) = 300 calories
1 slice of bread = 100 calories
1 teaspoon of sugar = 16 calories etc.


Your calorific deficit = your weight loss.

AM actually trying it.
Only problem is that my deficit for the week is undone on friday by tusker and tumbukiza

Wendz how are you fairing? For me it worked was around 82kg . And now am 72 kg my goal being 70kg. On the flip side all my trousers are ill fitting and need to rework my wardrope.