It is advisable to consult your physician and/or a certified nutritionist before you undertake any significant alteration of your daily diet such as introducing a caloric deficit. To increase your chances of success, only moderately reduce your calorie intake, individualize your diet according to your preferences and health or work with a registered dietitian. If you want to lose weight, you must create a negative calorie balance by consuming fewer calories than you burn or burning more calories through increased activity.
Setting a regular bed time and wake up time allows your body to heal and sets the tone for the rest of the day. These inspirational mums started small but gained amazing results proving that even the minor changes can lead to massive weight loss results. Choosing a similar yet healthy way out is advisable where you don’t kill your craving and you also don’t feel guilty afterward. Counting and cutting calories is a practical approach to losing weight. As consuming sufficient calories during the weight-loss process is also important to maintaining proper metabolic rate.
Losing weight can be a challenging journey, but with the right approach, it is definitely achievable. If you are looking to lose 1kg a week, here are some tips and tricks that can help you reach your goal:
‘This [cortisol] hormone regulates appetite says trainer Christianne Wolff. If your schedule has you getting up at 5 am some days and 11 am other days, you’re not going to stick to a hard and fast routine, and everyone’s days are slightly different. That being said, there are some timings that could help you hit your goals if you’re on a 9’5 schedule from home. For example, those looking to gain lean muscle might have a higher amount of protein in their diet compared to someone looking to gain fat, who might go heavier on the carbs. No matter your starting point remember, losing 1kg a week healthily is about remembering that not every week will be the same and trying not to get too stressed about it. Remember that meal planning doesn’t have to be complicated; start small by planning just a few meals at a time until you get into the habit.
1. Maintain a Calorie Deficit
For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits. While there may be numerous supplements or drugs claiming to aid in rapid weight loss, it is important to approach them with caution. No supplement or drug can replace the key components of weight loss ‘ a balanced diet and regular exercise. Moreover, many weight loss supplements lack substantial scientific evidence to support their effectiveness and safety. It is always best to consult a healthcare professional before considering any supplements or drugs for weight loss.
To lose weight, you need to consume fewer calories than you burn. A safe and sustainable way to do this is by creating a calorie deficit of 500 calories per day. This can be achieved through a combination of diet and exercise.
That’s why our journalism is free for everyone, even though other newsrooms retreat behind expensive paywalls. “I generally would recommend 0.5’1 kilogram per week across the board,” Spendlove said. You’ll soon start receiving the latest Mayo Clinic health information you requested in your inbox. Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health.
2. Eat a Healthy and Balanced Diet
Some weeks you may lose more, while other weeks you may lose less or none at all (32, 33). What matters most is your ability to stick to a healthy, reduced-calorie eating pattern (24, 25). For example, low-carb diets like keto may help you lose more weight initially, but studies find no significant differences in weight loss in the long term (21, 22, 23).
Focus on eating whole, nutrient-dense foods such as fruits, vegetables, lean proteins, and whole grains. Avoid processed and high-calorie foods that offer little nutritional value. Make sure to include a variety of food groups in your meals to ensure you are getting all the necessary nutrients.
3. Stay Hydrated
Drinking plenty of water throughout the day can help boost your metabolism and aid in weight loss. Aim to drink at least 8-10 glasses of water daily to stay hydrated and satiated.
4. Get Moving
Incorporating regular physical activity into your routine is essential for weight loss. Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, cycling, or swimming. Additionally, strength training exercises can help build muscle and increase your metabolism.
5. Get Enough Sleep
Aim to get 7-9 hours of quality sleep each night. Lack of sleep can disrupt your hormones and metabolism, making it harder to lose weight. Prioritize rest and relaxation to support your weight loss goals.
Frequently Asked Questions:
- Q: Can I lose 1kg a week without exercising?
- A: While exercise plays a significant role in weight loss, it is possible to achieve a 1kg weekly weight loss through diet alone. However, combining diet and exercise will provide better results and overall health benefits.
- Q: Is it safe to lose 1kg a week?
- A: Losing 1kg a week is considered a safe and sustainable rate of weight loss for most individuals. It is important to consult with a healthcare professional before starting any weight loss regimen to ensure it is appropriate for your individual needs.
