The people who are most likely to find it easiest to lose 1kg a week for multiple weeks are those who've been in decent shape in the past but have added a bit of body fat over time. Generally speaking, you might be able to sustain 1kg a week fat loss for four, six or even eight weeks.
There are a total of 7700 calories in 1 kilogram of body fat. Losing 1 kg per week is a sustainable goal that you can achieve by creating a calorie deficit. You can do so by cutting down on your calorie intake and exercising routinely.
Is it possible to lose 1kg a week? Yes, however, everyone and every body is different, it depends on your starting weight, activity level, nutrition and sleep as well as other factors like stress and hormonal fluctuations.
Set realistic goals
Over the long term, it's smart to aim for losing 1 to 2 pounds (0.5 to 1 kilogram) a week. Generally to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity.
Generally speaking, weight loss of 0.5kg - 1kg per week from diet and exercise is a safe and achievable target. Now you know how many days it'll take to lose 1kg, you can extrapolate to get an estimate of how long it could take you to lose any other kg target you have in mind.
A 1200-calorie diet can help you lose weight by keeping you on a structured meal plan. This plan removes the extra calories you might get from snacks and sodas throughout the day. Yet, a diet isn't for everyone. People use this diet to eat fewer calories than they expend through exercise.
It depends on your body type and how the fat is distributed. For example I lost about 20 kilos and you can barely tell the difference. That was also because most of weight was in my legs. Then again I would say that people will start noticing around 5 kilos.
If you wanted to create the deficit through exercise alone you'd need to burn an extra 1,000 calories a day. That's about 90 minutes of intense exercise a day. And that's more than most people can recover from safely.
If you place 1kg of muscle on a scale and 1kg of fat on a scale, they will both weigh 1kg. The difference is in total volume. 1 kg of muscle may appear to be the size of baseball whilst 1kg of fat will be three times the size and look like a wobbly bowl of Jelly.
Meal Plan To Lose 1 Kg Per Week. A general rule for a healthy weight loss diet plan is that you need all food groups: protein, healthy fats, healthy carbs, and of course - fruits and veggies. For snacks, you can eat fruit, nuts, smoothies, etc.
If you want to lose one kg of your weight, you need to create calorie deficit of 7,700. So if you want to lose one kg per week, you need to create approximately 1,000 calorie deficit every day. If you create 1,000 calorie deficit every day, you will lose one kg of your weight in seven-eight days.
Assuming you eat your daily calorie budget for weight maintenance, you'll need to walk a total distance of 73-102 miles (117-164 km) at a moderate pace of 2.5 mph (4 km/h). You can also achieve the same result by walking 56-78 miles (90-127 km) at a very brisk pace of 4.5 mph (7.2 km/h).
Most people burn around 30-40 calories per 1,000 steps, which means they will burn around 300-400 calories by walking 10,000 steps.
There are 7,700kcals (kcal=calorie) worth of energy in 1kg of fat. That means in order to burn 1kg of fat, you must have a calorie deficit of 7,700.
That will depend on your height and build. If you are only 5ft 4 then yes it is overweight but if you are 5ft 10 or above then that could be normal or eve underweight. BMI score of 22.86 for 70 kg weight and 175 cm height shows that your weight is Normal, according to the BMI chart and classification.
So if your scale is constant then it means your body is burning as many calories as you are consuming each day. But if you wish to lose 1 kg fat then lets understand with an example. That means in order to lose 1kg of fat you would need to be in a calorie deficit of 1,100 calories per day for 7 days.
Walking 10,000 steps every day will burn off roughly 3,500 extra calories per week. And burning off 3,500 calories per week burns off half 500g of fat – so combine your walking routine with a healthy and sensible diet and you can easily lose between 500g – 1kg a week.
Here's what losing 1kg of fat looks like through exercise… We'll use the 'average' person here to keep it simple. 60 mins of running on the treadmill set at 10km an hour = 500 calories (again, this is an estimate of the average person). That means you'd need to run approximately 15.2 hours to burn 7,700 calories.
Walking for 30 minutes at a brisk pace covers a distance of 2.0 to 2.5 km and burns about 125 calories (520 kiloJoules). This amount may not seem like much, but if you walked five days a week within one year you would burn over 32,000 calories which would burn off more than 5 kg of fat.
Mostly, losing weight is an internal process. You will first lose hard fat that surrounds your organs like liver, kidneys and then you will start to lose soft fat like waistline and thigh fat. The fat loss from around the organs makes you leaner and stronger.
Since most of us can't eat so much in a day or two that we actually gain a couple of kilos a day, a dramatic increase in weight could be due to water retention. Eating, drinking, urinating, bowel movements, exercise—everything can affect your body's water composition and, therefore, weight.