How to Lose Weight Sustainably (5 kg in 10 Weeks): Weight Loss Planner

Takeaways

• If you wish to lose weight, you must burn more calories than you consume (i.e., be in a calorie deficit).

• A realistic goal for weight loss is to lose between 0.25 to 0.5 kg weekly. You'd typically need to create a deficit of 250 calories to achieve the former and a deficit of 500 calories for the latter.

• You could create a calorie deficit by 1) reducing your calorie intake, 2) increasing your physical activity, or 3) eating fewer calories and burning more calories.

• Input your current lifestyle and dietary habits into the calculator to discover how many calories you should aim to consume to lose either 0.25 or 0.5 kg weekly (depending on your goal).

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Wondering how to lose weight? Our health coaches have put together a free tool that can help you get started — based on what they have seen work for hundreds of our clients.

Many of our clients think that weight loss is complicated. Sometimes it is, but at the root of it, weight loss is a result of being in calorie deficit. i.e. consuming less calories than what your body burns in a day.

When you focus on getting into calorie deficit instead of how to stick to the latest diet or fitness trend, weight loss becomes a simpler process.

Generally, a realistic goal for weight loss is to lose between 0.25kg to 0.5kg per week. To lose about 0.5kg a week, you would need to consume 500 calories below your daily calorie requirements. To lose 0.25kg a week, you would need to consume 250 calories below your daily calorie requirements.

So how do you achieve calorie deficit? At NOVI, we believe in making sustainable changes to our diet and lifestyle so that weight loss is maintained versus dieting and then gaining it all back when you stop.

There are many dietary strategies that we have used to help our clients achieve this calorie deficit. e.g. food swapping and effective food portioning.

For fitness, building a progressive exercise plan that suits your lifestyle and commitment level is key.

We understand that putting all the weight loss information out there together into a weight loss plan can be a tedious and confusing process, so we have come up with this free tool to share some of our weight loss strategies with you in a more personalised manner.

Weight loss planner

The tool below will show you how much calories you should be consuming to lose 0.25kg or 0.5kg per week, as well as help you identify simple strategies for weight loss.

*Note: Recommendations provided by this tool are auto-generated and are not meant to be medical advice. To receive more personalised advice, please enquire about our weight loss program - NOVI Optimum.

Age Gender Male Female Height(cm) Weight(kg) Activity level little to no exercise Light exercise 1–3 days per week. e.g. house chores, walking, playing sports at an intensity well within your comfort zone. Moderate exercise 3–5 days per week. e.g. jogging, weight lifting, basic level of gym classes Heavy exercise 6–7 days per week. e.g. intense sports, circuit training, high intensity training, martial arts classes, labor intensive work like construction worker or mover Very heavy exercise (2 x heavy training per day)

How many times a week do you eat these foods?

Deep Fried foods Sweet drinks Desserts Which of the images below is most similar to your typical meal? Half plate fruits and veg, quarter plate carbs and quarter plate meat.
Half plate carbs, quarter plate meat and quarter plate fruits and vegetables.
Half plate carbs, half plate meat, minimal or no fruits and vegetables.
Half plate fruits and veg, half plate meat, minimal or no carbs. How often do you snack? More than once a day Once a day 3-7 times a week 1-3 times a week Less than once a week On top of the amount of time you are exercising currently, how many more hours can you commit to exercising each week? What type of exercise do you like to do? Low intensity exercise (e.g. yoga, walking, low intensity static exercises) Medium intensity exercise (e.g. playing sports for leisure, weight lifting, jogging, basic gym classes) High intensity exercise (e.g. High intensity interval training, running, martial arts training)

Submit

Your calorie budget

Based on your current activity levels, you should consume no more than calories per day to maintain your current weight

To lose 0.25kg per week, you should aim to consume less than calories per day.

To lose 0.5kg per week, you should aim to consume less than calories per day.

Recommendations

Deep fried foods

Sweet drinks

Desserts

Balancing your meals

Snacks

Exercise

Putting it all together for you

Feel free to print this page or take a screenshot to save your results. We hope that it will help you kick start your weight loss journey! What we have shared is a fraction of the tips and strategies that our health coaches utilize when helping our clients achieve their weight goals. If you would like a professional to craft a personalised diet and exercise plan for you, consider giving us a call or joining our weight management program, NOVI Optimum.

Through the Optimum program our experienced coaches will work with you to develop a diet and exercise plan that you can enjoy, while helping you lose weight, look better and live healthier.

Go back to questions

Tried it all but nothing seems to be working?

Sometimes we see clients who have been trying to lose weight for ages but have not seen any results. Often times this is due to their approach to losing weight. If you are experiencing this, consider joining our digital weight management program — NOVI Optimum.

Our experienced coaches will be able to evaluate your current diet and lifestyle, and craft a plan that is sustainable for you. They will be with you every step of the way, providing support and helping you tweak your plan as you make progress.