The key to healthy weight loss is achieving a negative energy balance or taking in fewer calories than you burn. To shed 500 grams, you need to achieve a 3,500 calorie deficit in a week. Hence, it is recommended to create a 3000 calorie deficit per week through diet and burn the remaining 750 calories through exercise. That’s a total deficit of 3,750 calories for the week.

For example, a burger & soft drink combo adds 450 cals to your body, which is equivalent to 2 hours of walking

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