In general, as long as you consume more than 1500 calories a day, you can lose weight effectively, but you must stick to it for a long time. Generally, each gram of fat will produce about 9 calories. If you want to lose 1 kg of fat, from a medical point of view, you must consume about 7700 calories. If you lose an average of 500 calories a day, it will take about 14 days to lose about 1 kg of fat.

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