Best of all, water has no calories, so stay hydrated and have six to eight glasses of water daily. If you want some variety, include green teas, herbal teas or chamomile tea in your Indian weight loss diet plan chart for some zero-calorie hydration. 3. Eat fibre-rich foods. The number of calories burned walking will depend on your weight, the distance and speed you walk, and the type and level of terrain. An estimate is that a 200 pound person burns 286 calories per hour walking 2.5mph (a normal speed for walking a dog) on a firm, level surface. A 140 pound person burns 200 calories in the same scenario. For example, 3kg of water weight lost through dehydration for a 80kg fighter is just 3.75% of his body weight. But the same 3kg drop for a 50kg fighter is a potentially dangerous 6% of body weight lost in water. Coaches should consider this, especially with junior fighters. I make all these points to ensure you take this seriously. Building Muscle with Strength Training. 1. Strength train for 45 minutes 3 times a week to build muscle. The best way to build muscle is to start a weight lifting routine. You can use either free weights or machines, or a mixture of both. Schedule 3 workouts per week, and plan to train for about 45 minutes. [5] The best way to lose weight is to exercise or spend the additional calories accumulated in your body in the form of fat. The other most important thing is to eat wisely. Try to cut down the excessive calories you are eating and make sure whatever you eat is healthy. Some tips to lose weight - 1. 72.3 kgs. How to Calculate BMI 3 for 170cm and 80 kgs. 80 / (1.7 x 1.7) = 27.681660899654. 170 = height | 80 = weight kgs. Daily Calorie requirement tells you the amount of calories you need to intake to lose or gain weight. Basal Metabolic Rate is first calculated to which an activity factor is added to give the result. The first weigh in. I remember the first time getting on the scales. It was about two weeks in. I got on the scales and waited for the gym gods to tell me my fate. lJdoKt.