To burn 1 kilogram of fat, you will need to create a calories deficit of 7700. Theoretically, one can do that in a day by eating nothing and working out. After sweating for hours and eating clean, it is customary to expect the weighing scale to move. Not seeing our efforts translate into a weight loss of three to four kilos can be highly disappointing.
By Jenn SinrichJenn Sinrich is a Boston-based freelance editor, writer, and content strategist. She received her BA in journalism from Northeastern University and has more than a decade of experience working as an on-staff editor for various publications. ‘Forcing yourself to do an activity you don’t enjoy will always be an uphill battle and will make it much more likely that you’ll eventually quit,’ says Sobel. Jenn Sinrich is a Boston-based freelance editor, writer, and content strategist. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
The secret for how to lose 1kg a week over a period of time is consistency. You need to be consistent with how often and how hard you train. You’ll also need to follow the nutrition guidelines set out above.
Also, consider incorporating HIIT workouts into your routine to maximize calorie burn. Stay hydrated, prioritize quality sleep, and seek support from friends or support groups. Adding more walks to your daily routine is a great way to boost physical activity. But when walking for weight loss, you may need to step things up a notch to reach your fitness goals. After getting the OK from a healthcare provider, try one or all of these walking workouts to keep your walks interesting and effective.
Losing weight can be a challenging journey, but with dedication and the right approach, it is achievable. If you are looking to shed some pounds and aim to lose 1kg per week, here are some tips to help you reach your goal:
It is important to pick exercises that you will actually do to lose 1 kg weight in a week. Usually, people tend to be motivated and aim high at starting a weight loss plan. However, any watertight plan will fail if you don’t implement it. If you want to shed weight at the rate of 1 kg per week, it is important to know 1 kg is equal to how many calories. The next question is, how many calories do you need to burn to lose 1 kg?
In our weight loss calculator above we have incorporated a dynamic model which estimates how many calories you would need to reduce your daily intake by in order to achieve a given weight loss goal. It allows you to also specify if you intend to change your level of physical activity and adjusts the estimate accordingly. Regular physical activity helps burn calories and boosts your metabolism, contributing to weight loss.
1. Maintain a Calorie Deficit
In order to lose weight, you need to consume fewer calories than your body burns. Aim to create a calorie deficit of 500 calories per day to lose 1kg per week. This can be achieved by reducing your portion sizes, choosing healthier food options, and increasing your physical activity.
2. 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 each day to stay hydrated and curb cravings.
3. Incorporate Exercise into Your Routine
Regular exercise is essential for weight loss. Aim to incorporate both cardio and strength training exercises into your routine to burn calories and build muscle. Try to exercise at least 5 times a week for optimal results.
4. Get Plenty of Sleep
Getting an adequate amount of sleep is crucial for weight loss. Lack of sleep can disrupt your hormones and metabolism, making it harder to lose weight. Aim to get 7-9 hours of quality sleep each night to support your weight loss efforts.
Frequently Asked Questions
Q: Is it safe to lose 1kg per week?
A: It is generally considered safe to lose 1kg per week as long as it is done in a healthy and sustainable manner. Consult with a healthcare professional before starting any weight loss plan.
Q: What are some healthy snack options for weight loss?
A: Some healthy snack options for weight loss include fruits, vegetables with hummus, Greek yogurt, nuts, and seeds.
By following these tips and making healthy lifestyle changes, you can achieve your goal of losing 1kg per week. Remember to be patient and consistent with your efforts, and celebrate your progress along the way.
