Weight loss formula

It's actually pretty straight forward...

Calories Consumed (1) - Calories Burned (2) = Calorie Surplus/Deficit (3)

(1) "Calories Consumed" refers to what you eat and drink. The amount of calories in some of the common food are listed below:

Char kway teow - 744 Calories
Chicken rice - 607 Calories
Laksa - 591 Calories
Bubble tea with milk & pearl - 334 Calories
McDonald's Medium Fries - 380 Calories
McDonald's Big Mac - 520 Calories
A can of Coke (330ml) - 140 Calories

(2) "Calories Burned" depends on factors such as your daily activities and your body composition. Exercising helps in 2 ways. It increases your calorie expenditure, and increase the muscle mass in the long run. (muscles burn calories, so a more muscular person would burn more calories that a less muscular person)

As a guide, the daily Calories Burned for youths engaged in active recess exercises (YARE) is about 2500 calories for a boy, and 2000 calories for a girl.

3) You lose weight if you end up with a Calorie Deficit, meaning that your Calories Burned exceed Calories Consumed. Conversely, you gain weight if you end up with a Calorie Surplus, meaning that your Calories Consumed exceed Calories Burned.

As a guide, you can lose 0.5 to 1 kg if you sustain a Calorie Deficit of 500 calories a day for a week.

So depending on how much weight you need to lose, you can be out of YARE in matter of weeks (or a week for some)!