It's impossible and unsafe to lose 20 kg (about 44 lbs) of fat in just one hour, as healthy weight loss is gradual (around 0.5-1 kg per week) and involves sustainable diet and exercise changes, not quick fixes; rapid weight loss in an hour is generally just water loss, which isn't true fat loss and can be dangerous. Focus on long-term, healthy strategies like balanced eating (fruits, veggies) and regular activity (150 mins/week) for safe weight management, and consult a doctor for significant weight loss goals, notes the NHS and MedlinePlus.
The max rate you should lose at sustainably and healthily is 1 kg/week, which is a 1000 cal/day deficit. With your activity levels, you can probably eat 1800-2000 cal/day for this. At 1200, you're going to burn out and struggle to eat enough protein to maintain your muscle mass.
Her diet included meals like vegetable poha, fruit, roti, and grilled chicken. Alia trained with Yasmin Karachiwala, blending Pilates, cardio, and strength exercises. Her 7-day routine included running, push-ups, yoga, squats, and crunches to tone and lose weight.
The 3-3-3 rule for weight loss is a simple, habit-based method focusing on three key areas: 3 balanced meals a day, 3 bottles (or ~1.5L) of water by 3 PM, and 3 hours of physical activity per week, aiming for consistency over complex diets. It simplifies fat loss by establishing rhythm through consistent eating, adequate hydration to support metabolism, and regular movement, promoting sustainable health without intense calorie counting or restrictive rules, says Five Diamond Fitness and Wellness, Joon Medical Wellness & Aesthetics, and EatingWell.
Adele's significant weight loss wasn't from a quick fix but a two-year journey combining intense strength training, Pilates, hiking, boxing, and cardio, alongside major lifestyle changes focused on managing anxiety, not restrictive diets like the Sirtfood Diet, with workouts happening multiple times daily for mental and physical strength. Her routine included morning weights, afternoon hikes or boxing, and evening cardio, emphasizing getting stronger, which naturally led to fat loss and improved well-being.
People naturally lose muscle after 40, especially women after menopause. Because muscle burns more calories than fat, this can slow down your metabolism and make it harder to shake those stubborn pounds.
11 ways to lose 10 pounds safely
Burning 1000 calories in one workout can be safe if you're well-conditioned, but it isn't realistic for everyone. Most people would need over an hour of intense physical activity, like running, cycling, or combining cardio with strength training, to reach that number.
Some of the ways she's lost weight include walking, eating more protein, and medication to help with how her body processes food. Clarkson started some of these changes to her diet and exercise routines when she moved to New York City, where she hosts "The Kelly Clarkson Show."
The transformation focused on dialing in her macros, increasing protein intake, and maintaining a steady caloric deficit.
Bhatt was born into the Bhatt family on 15 March 1993 in Bombay (known by Mumbai since 1995), Maharashtra, India. She is a daughter of Indian filmmaker Mahesh Bhatt and British actress Soni Razdan. Mahesh is of Gujarati descent, while Soni is of Kashmiri-Pandit and German descent. Bhatt holds British citizenship.
I was like I don't want to live this unhealthy life," the actor continued. But only thinking about weight loss does not make you lose weight (if it were a superpower, we would all love to possess it). Hence, Sonakshi Sinha tried everything, from yoga, gym, and cardio exercises to pilates and weight training.
You might be able to lose weight by walking. But it depends on how long and how intensely you walk and what your diet's like. A combination of physical activity and cutting calories seems to help much more with weight loss than does exercise alone.
The most well-known is ghrelin, the 'hunger hormone', which is mainly secreted by the stomach. If you don't sleep enough, levels of that hormone will be higher, and you will feel hungrier and consume more calories. Over the long term, this leads to weight gain.
Pick up the pace
In fact, researchers investigating walking pace found that a faster habitual walking pace may be causally related to longer leucocyte telomere length (LTL), an indicator of biological age, which could explain some of the beneficial effects of brisk walking on health status.
A few activities/exercises can help you burn almost 500 calories per hour.
A 30-minute walk can burn around 100 to 200 calories. The total will vary based on factors like your body weight, walking speed, and the overall intensity of your walk.
Calorie burn depends on intensity, resistance, and duration, but cardio-driven machines that engage multiple muscle groups usually come out on top. Think rowing, climbing, and sprint-style machines that keep your body moving and heart rate soaring.
Very Low-Calorie Diet (VLCD)
On a VLCD, you may have as few as 800 calories a day and may lose up to 3 to 5 lb (1.5 to 2 kg) week. Most VLCDs use meal replacements, such as formulas, soups, shakes, and bars instead of regular meals. This helps ensure that you get all of the nutrients you need each day.
If you're committed to losing more weight, try these tips for getting past the plateau:
General goal for weight loss: about 2–3 liters of total water per day for most adults, adjusted for body size, climate, and activity. Body-weight method (imperial): around half your body weight in ounces of water per day. For example, at 180 pounds, that is about 90 ounces (2.7 liters).
She lost 16 pounds in 3 weeks to fit into her vintage Met Gala gown. How did Kardashian lose weight? She says she cut carbs and ate “just the cleanest veggies and protein.” She also ran on a treadmill and wore a sauna suit twice a day. Kardashian's 3-week weight loss sparked concern over the impact on mental health.
No single body part loses fat first. Everyone loses fat from different places initially, depending on a variety of factors. In general, women may lose fat from their legs first, and men may lose fat from their torsos first — but it's highly individual.
For example, if someone is 5'8” and weighs 200 lbs The BMI reading would be 30.4 which would put the person in the obese category.