And to lose weight, the calories you burn or expend must exceed the ones you consume daily. The 3-day military diet claims to lose 10 pounds (4.5 kg) per week. For each of the 3 days less than smoothies with water or milk instead of fruit juice. 6. Eating plenty of fiber. Dietary fiber describes plant-based carbohydrates that are impossible to digest in the small intestine, unlike sugar For example, if you drop from 86 to 82kg and increase your 20-minute power output from 210 to 235W, your power-to-weight ratio increases from 2.4W/kg to a very respectable 2.9W/kg. Fitter and more If you find yourself struggling for energy, feel free to up your intake to 2,000/day or so. 1.9kg (4.1lbs) per week is a really aggressive target. Don't stress about a deadline for the weight loss. Not realistic. Lose to get healthier, not to fit a constructed timeline. Way too aggressive. 15 kg (33 lbs) in 8 weeks is not practical. Take following remedies for loosing weight 1.arogya vardhini vati 2 tab before lunch and dinner 2. Abhayarishta 4 tsp before lunch nad dinner 3. Morning break fast=mung dal green soup 1 boul and if feel hunger have pomegranate or apple 4.lunch 2 chaati + fruit vegetable + if you like rice 1 bowl and dal + barley soup 5. Getting to the dream body weight of 100KG and having some big muscles became a burden, not a dream. Still, I continued to gain weight. I was now over 70KG and getting bigger. Drink plenty of water. Step 3: Do some basic resistance training in order to preserve your muscle mass while on a weight loss. Step 4: After you're satisfied with your weight, increase your daily caloric intake back to maintenance and keep doing steps 2 and 3. Reply 10. Consult Now. You need to take high fiber low fat diet. Drink lot of water everyday. Take small and frequent meals at regular intervals of 2-3 hrs. Avoid outside food completely. Do crunches and pushups daily to reduce belly fat. Ask me directly for customized diet plan for you. Answered 5 years ago. wP7tvN.