How to Lose Weight Correctly, According to Science

Eat plenty of fruits and vegetables, do not skip breakfast, and use smaller plates. We already know, and we know that you are tired of hearing those when you ask for some weight loss tips. That is why we are here putting an end to those general tips that sound no more convincing. Continue reading to have a deeper scientific understanding of your body for your weight loss journey.

Some calories are burned with minimal efforts

When talking about weight loss, the first thing that comes to our minds is the word exercise. The more you sweat, the more you feel that you are getting rid of the unwanted fats. Of course, exercising helps burn our calories away, but did you know that our body burns calories even without intensive exercise? Every day and every second, our body burns calories through movements when we move around, shake our hands, and do our daily tasks. Even at rest like standing, sitting, and sleeping, your body will burn calories for essential bodily functions like breathing and blood circulation.

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The calories in and out

To give you a figure, an average adult man’s daily caloric output is at 2500 kcal. That means that through our basic body movements daily, we are able to burn off 2500 calories even without doing anything extra or going to the gym. Scientifically, we are able to achieve weight loss without changing our daily routine, assuming that other factors are constant and controlled.

Men’s caloric output: 2500 kcal

Women’s caloric output: 2000 kcal

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But in reality, it is uncommon that we keep the other factors constant and controlled. Other factors include our consumption, which takes up the majority of our caloric intake. Your caloric intake refers to the energy you consumed through the food you eat and the beverages you drink. As simple as a small bowl of rice will already increase your intake to 130 calories, not to mention the candy bars and desserts with calories up to 1200 for just a tiny portion. In fact, an average individual* consumes more than 3600 calories daily, which is far more than your output of 2500 kcal for the ability to lose weight by ourselves without changing our routine. 

The scientific reason behind this is that if your caloric intake is higher than your caloric output (CI > CO), there is a high possibility of not just being the reason for failing to lose weight but also being the reason for gaining more fats by the end of your plan. 

“If your caloric intake is higher than your caloric output, you won’t be able to lose weight”

To lose weight, we need to have the other way around – output higher than the intake (CO > CI) – that means to have burned more than what we had given ourselves – to achieve an energy deficit.

“Solution: reverse it – make output higher than the intake”

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What should you do? Increase your total output by doing workout

But by how much should we increase our output? We are going to start by knowing how much energy deficit we need. To understand it, we should figure out how much weight we want to lose. As a general rule of thumb, the safest amount of weight to lose in a week is around one kilogram. To lose one kilogram, you will need to be in at least 7000 kcal energy deficit (energy deficit is a state in which you burn more calories than you consume). In general, the maximum amount of fat that you can lose in a month is four kilograms, with a 1000 kcal deficit per day to achieve the results.


Weight to lose = (maximum) 1 kg/week (1kg = 7000 kcal deficit)

Deficit Needed (per day) = 7000 kcal/7 days

Deficit Needed (per day) = 1000 kcal/day

So now we have the energy deficit. It’s time to know our intake. Let’s say that you eat quite heavily and results in having 3600 kcal of intake per day, just like an average individual consumes as mentioned. Now we can calculate how much workout output we need to achieve to effectively lose weight by simply getting the sum of caloric intake and deficit needed, and then get the difference between the result and output.

Workout = Caloric Intake + Deficit Needed – Output

e.g. Caloric Intake = 3600 kcal; Deficit Needed = 1000 kcal; Output = 2500 kcal

Workout = 3600 kcal + 1000 kcal – 2500 kcal

Workout =  2100 kcal

This means that we have to at least burn 2100 kcal from workout to achieve the initial goal of losing 4 kg per month (1 kg/week).

Sounds confusing? No worries. Click HERE to start using the ROJU app to help you calculate what your body needs and help track down all the necessary numbers along the way of providing essential jump rope workouts for fat burning objectives. 

Download our free ebook Guide to Jump Off Your Weight now for a full version of the content.

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