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Updated on: August 13, 2025 07:09 AM IST
Want to lose 1.5 kg in 7 days without hungry? Fitness coach Zack Chugh shares a safe, effective plan in combination with calorie control, exercise and good sleep habits.
Losing weight often attracts people to try crash diet which can be harmful and unstable. However, excuses the pound safe and effectively are possible with the right approach. Fitness coaches, Zack Chugs, share some practical suggestions on their 6 August Instagram, which helps you lose 1.5 kg in just 7 days without resorting to extreme measures. Let’s take a look at their recommendations:
Step 1: Calculate your BMR
This is the number of calories that burn your body comfortably. Use the formula below:
For men:
66.47 + (13.75 × weight in kg) + (5 × height in cm) – (6.75 × age)
For women:
655.1 + (9.56 × weight in kg) + (1.85 × height in cm) – (4.68 × age)
Step 2: Multiply your BMR from your activity level to get your TDEE (total daily energy expenditure):
1.2 = sedentary (very low or no exercise)
1.55 = light to moderate exercise (3-5 days/week)
1.725 = very active (6-7 days/week)
Step 3: Plan your fat loss:
- Eat 500 calories under your TDEE every day
- Eat 1 gram of protein per pound of body weight
- Take 20 minutes of fasted inclin cardio 5 times a week
- Lift heavy weight 3 times a week
- Drink 3-4 liters of water daily
- Avoid sophisticated sugar
- Drink black coffee while fast
- Get 6-8 hours of quality sleep every night
This is that you do not only lose the weight of water, but the body fat.
Note the readers: This article is only for informative purposes and is not an option for professional medical advice. Always consult your doctor with any question about a medical condition.
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