Weight loss does not occur overnight. It requires patience and consistent efforts. It is common to set out on a quest to shed off those extra kilos with a positive and motivated mindset. However, the most persistent question that keeps weighing on everyone’s mind is: when will they see the results of their sweat and hard work?
Gaining weight takes time, and so does losing weight. 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. Hence, it is essential to set realistic goals and understand steadily losing weight.
How Many Calories Is 1 Kg?
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. There are a total of 7700 calories in 1 kilogram of fat. The next question is, how many calories do you need to burn to lose 1 kg? 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.
However, taking such extreme steps will undoubtedly not end well. A better approach towards burning 7700 calories is to space out the deficit over a period of time that will make achieving this target more manageable. So, if you plan on losing 1 kg per week, you will need to reduce your calorie intake by 1100 calories per day.
1000 Calories Is Equal to How Many Kgs?
Now, you may wonder how many kgs is equal to 1000 calories? 1000 calories are equal to 0.129598 kg. Hence, if you have a daily energy expenditure of 1000 calories daily, it will take you around eight days to burn off 1 kilogram of body fat.
Losing weight is tough, but maintaining that weight loss can even be more challenging, especially if you don't lose weight sustainably and steadily. Aiming to lose 1 kilogram every week is achievable if you maintain a calorie deficit of 1000 calories every day throughout the week.
Is Losing 1kg a Week Healthy?
According to health experts, losing 1 kilogram per week is a healthy and sustainable rate of losing body fat. Losing more than 1 kg per week is considered too fast and unsafe.
The idea of losing weight quickly sure sounds tempting at the beginning. However, losing weight in a short amount of time can result in muscle loss or water loss instead of the desired fat loss. This kind of weight loss gives you fast results, but the weight tends to return when you start eating normally.
Fat weight loss is considered to be unsustainable because our body is programmed to lose muscle mass instead of fat when it goes under extreme energy deficit. Losing fat is a slower process that requires long-term efforts to improve diet and exercise.
Losing 1 kg per week is considered to be safe for most people. It will help your overall health and reduce your risk of developing cardiovascular diseases or other chronic health problems.
As a rule of thumb, it is easier to drop weight in the first couple of weeks due to the loss of excessive fluids.
Can You Lose 1kg a Week Without Exercise?
It is possible to lose 1 kilogram in a week without exercising. However, creating a deficit of 1000 calories every day without exercising is tough and can be tiring. Nutritionists say that eating fewer than 1200 calories in a day is harmful to your body.
To lose weight without exercising, you will have to go on a low-calorie diet and count your calories with every bite you eat. This means that your first step would be to eliminate all kinds of white food such as pasta, white bread, potatoes, grains and so on.
Your body requires a certain amount of calories to sustain your systemic functions. If you eat more calories than required, you tend to put on weight.
So, to lose weight, you need to eat fewer calories in a day and burn more calories through physical activities. This will put your body in a calorie deficit, allowing it to look for other sources of energy to sustain. Further, this leads to the body burning fat as its fuel source, resulting in weight loss.
To lose 1 kilogram of weight in a week, you will need to create a calorie deficit of 1000 calories per day. This means that you will need to go on a low-calorie diet and work out to lose weight.
How to Lose 1kg a Week With Exercise?
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.
You can choose to sweat it out in the gym every day or a few times a week. Whatever you choose, the quality of the exercise matters more than the quantity. Most health trainers suggest opting for a high-intensity interval training program that allows you to burn fat combined with strength workouts to build lean muscle.
You can also choose low-intensity cardio exercises that will get your heart rate pumping steadily. These cardio exercises will include walking, jogging, aerobics, etc.
Regular exercising will help you burn 1000 calories in a day that will help you achieve your desired weight loss of 1 kilogram in a week. Along with that, regular exercising significantly reduces the risk of stroke, type 2 diabetes, anxiety, depression, and other disorders.
Pro Tips by Nutrition to Support Healthy Eating Habit
The aim of your weight loss journey should not only be to lose weight rapidly. It should also be about maintaining that weight loss. Choosing to follow fad diets that allow you to lose weight rapidly can backfire later.
Even after going back to your usual diet, maintaining a weight loss is about making sustainable and healthy lifestyle changes. This involves adopting healthy eating habits and creating positive health changes in your routine life.
It is not sustainable to cut back entire food groups from your diet and believe that you'll never eat your favourite food again. This kind of diet restriction is a quick fix that will help you lose weight initially but will result in you gaining back that weight quickly. Here are some quick tips that will help you inculcate healthy eating habits.
- Slow down your eating and take a longer time to chew your food. This prevents you from eating more than your capacity.
- Increase your fiber intake by adding food like potatoes, grains and nuts into your diet. Fiber is more satiating and will reduce your hunger cravings to quite some extent.
- Aim for better portion sizes. Instead of cutting down entire food groups from your diet, try controlling your food portions.
- Drink up to 8 glasses of water daily. The next time you feel hungry, drink a glass of water before you reach for a snack.
Summing Up on How Many Calories Is 1 Kg?
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. Doing so will allow you to lose weight sustainability while also adopting healthy eating habits.
Is It Possible to Lose 1kg a Day?
It may be possible to lose 1kg in a day by severely restricting your food intake and increasing your physical activity exponentially. However, doing either of the above is not advised by health experts. These methods may result in quick weight loss, but they may endanger your health.
How Can I Lose My Stomach Fat?
You can lose stomach fat by achieving overall weight loss. Drink more water and cut down on satiating high carb food groups. You should also add cardio exercises and core exercises to train your belly muscles.
Can I Lose Belly Fat in 7 Days?
Trends that claim to reduce belly fat in 7 days are unrealistic and unhealthy. You need to reduce overall body fat to see a difference in your belly fat. You can add ab exercises that will tone your belly, but overall, weight loss results in belly fat loss.