Losing one kg per week is really not as hard as you think. If you use this formula, you can start losing one kg per week from today.
THE CONCEPT OF ENERGY BALANCE
Life is a balancing act. The body is busy balancing energy as well. The balance between energy intake and energy output influences energy stores such as body fat and lean body mass. This balance can be mathematically described with the following equations:
- Energy balance = Energy intake – Energy output.
- Energy balance = Calories consumed – Calories expended.
When an individual finds him/herself in a state of positive energy balance, the intake of energy exceeds the amount expended. A positive energy balance results in weight gain.
On the other hand, a negative energy balance reflects a state in which the number of calories expended is greater than what is taken in. A negative energy balance results in weight loss. Finding a balance between intake and output throughout life is the cornerstone of maintaining a healthy weight.
LOSE ONE KG PER WEEK
A caloric deficit is the number one requirement to lose weight. You need to make sure that the amount of calories you burn should be more than the amount of calories you take on the same day.
In order to lose body fat, your body must be in a state of negative energy balance. That is, your energy intake must be less than energy output. You should consume fewer calories needed to maintain your current body weight.
- 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.
You can create 1,000 calorie deficit every day by eating fewer calories than your calorie requirement to maintain weight and increasing the amount of activity that burns up more calories.
IMPORTANT NOTE
- Men should not eat fewer than 1,600 calories a day and women should not eat fewer than 1,200, without medical supervision.
- The ideal rate of weight loss should be maximum 0.9 to one kg lost per week.
EFFECTIVE WAYS TO CUT CALORIES
- Weight train all muscle groups using eight-12 repetitions.
- Train aerobically with one moderate-intensity session and four HIIT sessions per week.
- Gradually replace unhealthy fats and carbs with good ones.
- Eat protein at every major meal to stay full.
- Stagger calories (three lower-calorie days followed by two balance-calorie days).
- Drink plenty of water.
- Eat four-five cups of fruits and vegetables each day.
- Eat whole grains instead of refined.
- Switch to fat free or low-fat dairy.
- Cut out junk foods.
- Cut back on alcohol.
- Get at least eight hours of sleep.
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