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).

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.

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.