Losing weight is much easier than it seems. However, maintaining the achieved result and maintaining a stable weight is where the typical difficulty lies for many. Ultimately, a slim figure requires control over the food you eat and regular exercise.
Plus, a weight loss strategy should be based on realistic expectations – no matter how much you would like to lose 20 kg in a week, it is impossible. Below in the article, we will talk about what you need to do to lose 1 kg in a week – and why experts consider this figure as safe as possible.
1kg of fat – how many calories is it?
Since 1 gram of fat contains 9 kcal (more precisely, 37 kJ or 8.84 kcal), then there is about 9,000 kcal in one kilogram of fat. Trying to get rid of this amount of calories in a week is equivalent to an energy deficit of about 1250 kcal per day.
Considering that the energy needs of most women with average body weight are 2000 kcal (in turn, for most men it is about 2500 kcal), we are talking about reducing daily calorie intake by half or more.
However, part of the calories can be spent through exercising. For example, an hour-long ride on a bicycle spends from 300 to 600 kcal (the exact figure depends on the person’s body weight and riding speed). That is, with daily exercise it is really easier to lose weight.
Important disclaimer
This article is intended for informational purposes. It is not intended for diagnosis and treatment. Trying to lose weight quickly by drastically reducing your calorie intake can be detrimental to your health, both in the short term and in the long term.
Please, before starting a diet, consult with a specialist to determine the safe limit for reducing calorie intake that is right for you – as well as to clarify possible contraindications.
Top tips to lose weight ASAP
The first rule of weight loss is that fast weight loss is dangerous. In fact, most recommendations agree that 3-4 kg per month is the safe limit for weight loss – or about 1 kg of fat per week.
Note that in practice, people can fix a higher figure – however, often, we are talking about the loss of excess fluid (for example, when exercising). This weight quickly returns as soon as a person begins to drink more water.
1. Set a long-term goal
Losing 1 kg of fat in the first week is a great goal. But you need to understand what you will do in the second week, and then in the third, fourth, and so on…
If you want to lose weight, together with a specialist, calculate the amount of excess weight, and then plan for months at what rate this weight should go away.
2. Don’t skip meals
Starvation or a sharp reduction in calorie intake activates the body’s defense mechanisms – in particular, disrupting the production of hunger and satiety hormones.
Instead of giving up food (either from carbohydrates, fats, or other nutrients), follow their proportions – for weight loss, all you need is a moderate reduction in calories and the transition to proper nutrition.
3. Cut down on ultra-processed foods
Candy, crackers, sweet pastries, ice cream, sausage, chips, and pizza are just a few of the long list of ultra-processed foods available to eat ready-made.
Often, these foods are high in calories (in the form of fast carbohydrates and saturated fats) and salt – provoking overeating and often serving as a substitute for emotional support.
4. Smoothly transition to exercising
If you have never been involved in sports, you do not need to try to make your body fall in love with daily jogging or long-term pedaling of a bicycle at once.
In the first week, start to control what your daily activity level is (for example, how many steps you take) – the very fact of control will make you move more.
5. Find like-minded people
According to statistics, more than 30% of adolescents in Russia are overweight, and every 9th is obese. In other words, the problem of excess weight starts in the family.
But if family habits involve dinner with cake while watching TV, they need to be changed. Moreover, by joint efforts.
Losing 1kg weight – strategy and tactics
One of the typical reasons for abandoning your plans (in our case, losing 1 kg in a week) is inflated expectations. It must be clearly understood that getting rid of a kilogram of excess weight is unlikely to globally change your appearance.
In order for others to begin to notice your efforts in losing weight, the total loss should be at least 5-10 kg – that is, for the first two months, do not even try to win any attention, but just keep going towards your intended goal.
Safe weight loss strategy
Once again, we remind you that a safe figure for weight loss is the loss of about 1 kg of excess fat per week. A sharper weight loss disrupts the hormonal balance, leads to a loss of muscle mass – and also provokes sagging skin (it is almost impossible to restore its elasticity).
- Avoid refined carbohydrates. Sugar and other fast carbohydrates affect the production of insulin – and the formation of resistance to the hormones of hunger and appetite.
- Avoid gaining excess weight. Abdominal fat, accumulated in the internal cavity of the stomach and squeezing the stomach forward, is able to produce the hormone leptin, directly affecting appetite.
- Monitor your sleep quality. Lack of (or poor quality) sleep affects not only the production of ghrelin but also the production of the stress hormone cortisol – as well as cravings for fast carbohydrates.
- Exercise regularly. The increase in muscle mass is associated with an improvement in the body’s ability to use calories for metabolic needs, and not for gaining excess weight.
- Eat more protein and fiber. A low-carbohydrate diet rich in dietary fiber and protein is more effective for weight maintenance than a carbohydrate-based diet.
- Instead of dieting, use calorie rotation. If you want to lose weight, alternate periods of normal and low-carb meals – or practice intermittent fasting.
1 kg of fat mass per week is the most realistic figure for weight loss. Trying to get rid of more significant amounts of fat can both harm your health and negatively affect your overall mood – reducing your overall motivation to lose weight.