I Think It’s Time To Lose Weight | Your Guide To Losing 1kg Per Week

Today, we are more health-conscious than ever before, and for good reason. With all of the information available on the internet, it is easy to learn about the benefits of being healthy and having a fit body.

Unfortunately, just knowing about something doesn’t always motivate us to do something about it. For many people, myself included, getting started on a weight loss journey can be daunting.

It feels like there are so many things to think about: what foods to eat, how much to eat, when to eat, how often to exercise…the list goes on!

But don’t worry; I’m here to help make things a little bit easier for you. In this article, I will outline some simple tips that should help you lose up to 1kg per week!

How Weight Loss Actually Works

Before we get into the best tip and tricks to lose weight, let us first understand how your body actually gets rid of body fat.

There are a few different ways that weight loss can work, but the most common is through fat oxidation. When you consume fewer calories than you burn, your body begins to break down stored fat into usable energy. This process is called “fat-burning” and it’s what causes you to lose weight.

There are also certain hormones and enzymes that play a role in fat oxidation. Leptin is a hormone that helps control appetite and metabolism, and adiponectin is an enzyme that helps break down stored fat. When these hormones and enzymes are working properly, they help to promote healthy weight loss.

Caloric Deficit

As we mentioned already, you need to consume fewer calories than you burn if you want to lose fat. This is called creating a calorie deficit. On the other hand, you will gain weight if you consume more than you burn.

Simple enough?

There are many ways to create a caloric deficit, including reducing your intake of food, increasing your activity level, or a combination of the two.

But the most important thing is to make sure that the deficit is sustainable—that is, it doesn’t cause you to feel hungry all the time or deprive you of the nutrients your body needs.

There Are No Shortcuts

There is no single “magic bullet” for weight loss. Anyone who tells you otherwise is either trying to sell you something or is ignorant of the latest scientific findings. The best way to lose weight and keep it off is through a combination of diet and exercise.

There are no shortcuts when it comes to losing weight. You have to eat fewer calories than you burn, and you have to exercise regularly. There’s no way around it. If there were, we would all be thin by now! S

Diet

If you want to avoid weight gain and start your journey to losing 1kg per week, you need to establish better eating habits. Successful weight management starts with the diet!

A protein-rich diet is effective for weight loss because it helps to reduce hunger and cravings, increase metabolic rate, and preserve muscle mass.

When you eat protein-rich foods, your body takes longer to digest them, which means that you feel fuller for longer. Protein also increases metabolic rate (the number of calories your body burns at rest) and helps to preserve muscle mass, which is important for maintaining a healthy metabolism. Additionally, avoid excess sugar and make sure you are getting plenty of healthy fats in your diet.

In reality, there is no one-size-fits-all diet that works best for everyone, the best diet for weight loss depends on the person’s individual metabolism and food preferences. As long as you eat healthy foods and lower your calorie intake, you are on the right track.

Exercise

Physical activity is a must if you are serious about losing body fat. There is no one-size-fits-all best workout for fat loss. However, consider the following if you are new to working out:

• Start slowly and gradually increase your intensity over time. This will help prevent injury and allow your body to get used to the new activity.
• Choose exercises that you enjoy doing, as you’re more likely to stick with them if you enjoy them.
• Find a workout buddy or join a group fitness class to make working out more fun and social.

Cardio Can Help

Cardio exercises like running and biking are effective for weight loss. However, the best type of cardio for weight loss is likely HIIT or high-intensity interval training.

Steady-state cardio is good for overall health and maintaining your current weight, but it’s not as effective as HIIT when it comes to weight loss.

HIIT involves doing short bursts of high-intensity exercise alternated with low-intensity recovery periods, and it has been shown to be more effective than other types of cardio in terms of burning calories and fat.

Lift Some Weights

Lifting weights will help you burn calories and lose weight. When you lift weights, your body works hard to rebuild the muscle fibers that you damaged during your workout. This process is called protein synthesis.

Lifting weights also helps to increase your metabolism. Your metabolic rate is the number of calories your body burns each day, and a higher metabolic rate means that you’ll be burning more calories even when you’re resting.

So not only will lifting weights help you lose weight in the short-term, but it’ll also help keep the weight off in the long-term by increasing your metabolism.

Time To Take Action

Now you have a firm understanding of how your body works and what it takes to lose fat.

However, the only way to lose weight is by taking action. And the best way to take action is by developing a healthy diet and exercise plan that you can stick to over the long term.

1) Schedule Your Week

It important to have a plan so that you stay on track. When you don’t have a plan, it’s easy to get sidetracked and not work out as often as you’d like.

If you really want to lose 1kg a week, it’s time to start creating the healthy habits needed to succeed.

A good way to start is by figuring out how many times a week you can realistically work out. Once you know that, create a schedule with those days/times blocked off.

If something comes up and you can’t make your regular workout time, try to find another time later in the day or another day of the week to make up for it. Be sure you can get in the gym at least 3 times per week if you are serious about losing body fat.

And if possible, try to keep at least one rest day in between every two workouts. This will give your body enough time to recover so that you can continue seeing results. If you are consistent, it should take only a few weeks to start seeing results.

See our Monday To Friday Workout Plan!

2) Meal Prep Your Foods

One way to lose weight is to cook your own food. When you cook your own food, you’re in complete control of the ingredients and the amount of salt, sugar, and fat that goes into it.

This can be especially helpful if you’re trying to cut back on processed foods, which often contain high levels of unhealthy fat, sugar, and salt.

Another benefit of cooking your own food is that you can make sure it’s as healthy as possible. You can choose lean protein sources like chicken or fish, and mix in plenty of fresh vegetables and whole grains.

By cooking your own food, you’ll know exactly what’s in it – and that means you’ll be less likely to overeat. Although cooking may seem like a lot of work at first, it is actually quite simple to cook an entire week’s worth of meals at one time. Can’t beat that!

3) Start Slow At First

Start slow when getting into fitness. If you’re new to working out, start by doing a few basic exercises three days a week. As your fitness level improves, add more challenging exercises and increase the number of days you work out each week.

When starting a new workout routine, always begin slowly and gradually increase the intensity and duration of your workouts. This will help prevent injuries, which can sideline your fitness progress. Additionally, take a day off between workouts to allow your muscles time to recover.

But, How Many Calories Can I Eat?

The amount of calories you need to eat to lose 1kg of fat per week depends on your lifestyle. If you are mostly sedentary, then you will need fewer calories than someone who leads an active lifestyle.

People also vary in their metabolic rates, meaning that some people require more or fewer calories to maintain their weight. Age and sex also play a role in calorie requirements. Generally speaking, men require more calories than women, and younger people require more than older people.

Weight loss occurs when the number of calories consumed is less than the number of calories burned. To lose weight, you need to create a calorie deficit by eating fewer calories and/or burning more calories through exercise and physical activity.

When you are getting started, try to create a caloric deficit of 200-500 calories per day. This will be enough to get you losing weight, but not enough that it’s hard to maintain.

Don’t Sacrifice Your Health

You don’t have to sacrifice your health when losing weight. In fact, it’s important to take it slow. When you lose weight too fast, you’re likely to lose muscle mass instead of fat. And, since muscle is more metabolically active than fat, you’ll actually end up burning fewer calories overall if you lose muscle mass.

To maximize your weight loss and maintain your health, aim to lose 1-2 pounds per week and be sure to include plenty of protein in your diet (which will help preserve your muscle mass). And remember that healthy eating is a lifelong commitment, not a short-term diet!

Always consult your doctors before starting a new diet or exercise plan.

The Bottom Line

So there you have it – everything you need to know about how weight loss works, and the best tips for implementing it into your lifestyle.

Remember, in order to lose 1kg of fat a week, you need to be in a calorie deficit; so make sure you’re eating healthy foods and exercising regularly. And most importantly, have patience and don’t give up – these tips will help you lose weight fast, but slow and steady wins the race!

Have you tried any of these methods before? What worked (or didn’t work) for you? Let us know in the comments below.

About Post Author

Dave Shelton

Dave founded My Fitness System to pursue his true passions of health & fitness. He has dedicated his life to studying exercise, general well-being, and health supplements. This site was created to share Dave’s years of experience in the fitness industry and provide quality information to the people.

See author's posts