In nine days you won't see tremendous weight loss -- for that you'll need more time and patience. But working out twice per day for nine days, you may be able to lose that last little bit of weight or jump start a long-term weight loss plan. Whatever your goal, be sure to create a safe calorie deficit to lose weight without hurting your health.
Calories Burned
How many calories you burn working out will depend on the activity you're doing, the length of time you workout and your weight. For instance, on the high end a 160-pound person will burn 376 calories in half an hour doing tae kwon do, but simply walking at a speed of 2 mph the same person will burn just 102 calories per half hour. Between these two workouts the person would burn 478 calories per day. A 240-pound person will burn significantly more, expending 562 calories in half an hour of tae kwon do and 153 calories in half an hour of casual walking. Between the two workouts this person would burn 715 calories.
Daily Calorie Deficit
The McKinley Health Center recommends creating a daily calorie deficit of 500 to 1,000 calories. Your calorie deficit should be created through a combination of exercise and diet. For example, if you weigh 160 pounds and you do two 30-minute water aerobics workouts per day, you'll burn 365 extra calories per day. That means that you'll need to cut an additional 135 calories per day to create a 500-calorie deficit or 635 calories to create a 1,000-calorie deficit.
Nine-day Weight Loss
You need to burn 3,500 excess calories to burn a single pound of fat. If you maintain the maximum safe calorie deficit of 1,000 calories per day you'll burn 9,000 calories in nine days. This works out to just over 2-1/2 pounds in nine days. If you stick with a 500 calorie deficit, you'll burn half as much fat -- about 1-1/4 pounds. To estimate your weight loss in pounds simply divide your nine-day calorie deficit by 3,500.
Caution
The McKinley Health Center cautions that women should consume a minimum of 1,200 calories per day and that men should consume at least 1,800 calories per day. Consult your doctor before starting any weight loss program to make sure it's safe and suitable for your needs. Keep in mind that you'll need to maintain your diet and exercise routine if you want to maintain your weight after the nine-day period. Make exercise part of your regular routine for lasting results.
