My clients often ask: Is losing 1 kg in 1 week possible?
If so, please advise how to lose 1 kg per week. Having heard this question many times, I created a dedicated blog on this subject so that you can get the answer clearly and conclusively.
First, I suggest my clients to figure out the end goal. It can be to get in better shape, lose weight, or build muscles. However, do keep in mind that there is no shortcut to success. You should not do any crash dieting, deprive yourself of food, or restrict yourself to not eating at all.
Avoid taking any fat-burning supplements or, for that matter, detox tea that you will find on Google when you search with the keyword – how to lose 1 kilo a week?
In this blog post, I will provide science-backed advice on your question – how to lose 1 kg per week? All of this is in a very safe manner. So, let us get started.
How Many Calories Do You Require to Burn to Lose 1 KG?
You might wonder how many calories in one kilo you should lose to burn body fat. The answer is 7,700 calories. To lose 1kg a week healthily and sustainably, you must develop a 7,700-calorie deficit.
Is it Healthy to Lose 1KG a Week?
With the proper guidance and a clear-cut objective, you can lose 1kg a week. However, it should be understood that everyone shouldn’t lose 1 kg in 1 week because you may not have excess fat to lose in your body.
If you try to lose 1 kg of calories, you may become underweight. I suggest my clients think about why they decided to lose 1kg a week. If it makes you healthy, then go for it.
Remember, every individual’s body is distinct, and the results will depend on your starting weight, activity levels, nutrition, sleep, and other factors like stress and hormonal fluctuations.
How to Lose 1 Kilo a Week?
The first thing you need to do when you wish to lose 1 kilo a week is to follow a balanced diet. This includes nutrient-rich foods. Try to intake lean proteins, whole grains, fruits, vegetables, and healthy fats. Decrease the intake of sugary snacks, processed foods, and high-calorie beverages.
Remember, you have to create a calorie deficit. Hence, you must monitor portion sizes and meal timing. Also, try to remain hydrated by drinking lots of water and consuming fiber to support digestion. I also recommend personalized diet plans according to your body requirements so that you get the best results.
Here are some dietary guidelines to get started:
- Make it a habit to eat at least three servings of fruits and four servings of vegetables daily. You can eat vegetables and fruits in case you feel hungry between meals.
- Eat whole grains like barley, brown rice, whole-wheat bread and pasta. Try to minimize eating refined grains like white rice and white bread.
- Use healthy fats like vegetable oils, avocados, and nut butter. However, remember that even healthy fats are high in calories!
- Restrict diet and drinks that contain added sugar, like desserts, sodas, and jellies. Eat fruits, as they contain natural sugar and do not contain high calories.
- Select only low-fat or fat-free dairy products.
- Eat fresh foods, as they have high nutritional value compared to processed foods, which are renowned for having more sugar, salt, and fat.
Be mindful of what you eat by observing every bite. This will help you enjoy the taste of food and easily fill your stomach. Never watch TV or use the phone while eating, as these habits cause people to eat more than they need to.
Other Tips That Will Help You Lose 1kg a Week
It will be challenging to lose 1kg weight without any physical activity. The reason is that regular physical activity helps you lose extra calories quickly. Exercise also improves your mood, controls your blood sugar, and assists you in getting sound sleep. It also allows you to stay fitter.
You can start by performing steady aerobic exercises like brisk walking. Aerobic exercise for at least half an hour for most of the week helps you shed extra weight quickly. I would also suggest doing strength training exercises at least twice weekly. This can be in the form of weightlifting or push-ups.
Here are some other ways to lose 1kg a week:
- Whenever you need to go to higher floors of the building, take the stairs instead of the elevator.
- Park your vehicle at a distance so that you can walk a bit before reaching the destination.
- Stand while speaking to someone over the mobile phone or while checking emails.
- Keep strolling in the room while you watch TV.
Although healthy, these tips can even be followed to lose 10 kg in 1 month.
Nutritional Advice to Lose 1kg a Week
- Drink at least eight glasses of water. Even when you are hungry, try to sip a glass of water. It might satisfy your hunger pangs.
- Chew your food for a long time. This will help you eat less.
- Reduce your portion size; this will reduce your body’s calorie intake.
- Before half an hour of the workout, eat high-protein meals to keep you full for a long period and provide assistance in muscle repair.
Final Words
Although losing 1kg a week might seem challenging, you can reap rich dividends with proper guidance and a diet plan. Remember, your end goal should be to lose body fat instead of just counting the calories you have eaten in a day. With a bit of regular activity, you can reach your goal of losing 1 kg in 1 week.
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