In fact, losing weight is much easier than it seems. However, maintaining the achieved results and maintaining a stable weight is where the difficulty typical for many lies. Ultimately, a slim figure requires monitoring your food intake and regular exercise.
Plus, the weight loss strategy should be based on realistic expectations - no matter how much you want, it is impossible to lose 20 kg in a week. Below in the material we will talk about what you need to do to lose 1 kg in a week - and why experts consider this figure to be as safe as possible.
How to lose weight correctly - top tips
The first rule of losing weight is that losing weight quickly is dangerous. In fact, most recommendations¹ agree that a safe limit for weight loss is 3-4 kg per month - or losing about 1 kg of fat per week.
Note that in practice, people can record a higher figure - however, often we are talking about the loss of excess fluid (for example, during active sports). This weight returns quickly as soon as a person starts drinking more water.
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 by month at what speed this weight should go away.
// How quickly should you lose weight - and how many kg can you safely lose in a month?
Don't give up food
Fasting or a sharp reduction in caloric intake activates the body's defense mechanisms - in particular, disrupting the production of hunger and satiety hormones.
Instead of giving up food (either carbohydrates, fats or other nutrients), watch their proportions - to lose weight, all you need is a moderate reduction in calories and a switch to proper nutrition.
// Should you eliminate carbohydrates when losing weight?
Cut down on ultra-processed foods
Candy, crackers, sweet pastries, ice cream, sausage, chips, pizza are just a few of the long list of ultra-processed foods available for consumption in ready-made form.
Often, these foods contain excess calories (in the form of fast carbohydrates and saturated fats) and salt—provoking overeating and often serving as a substitute for emotional support.
// Ultra-processed foods - list and what is the harm?
Make a smooth transition to sports
If you have never played sports, you don’t need to try to force your body to immediately fall in love with daily jogging or prolonged pedaling of a bicycle.
In the first week, start monitoring what your daily activity level is (for example, how many steps you take) - the very fact of monitoring will make you move more.
// Daily activity norms - by age
Find like-minded people
According to statistics, more than 30% of teenagers in Russia are overweight, and every 9th is obese. In other words, the problem of excess weight begins in the family.
But if family habits include dinner with cake while watching TV, they need to be changed. Moreover, through joint efforts.
// How to lose weight for a teenager?
How to lose 1 kg per week
In order to lose 1 kg in a week, it is not necessary to take special pills. You cannot choose a strict diet that includes only 1 product, for example, milk. The likelihood that a person will not survive is very high. You should not eat any food several hours before bedtime. Instead of tea or coffee, for any method of losing weight, it is better to drink a lot of purified water, at least 2 liters per day.
You can replace fatty pork and beef with lean fish. You need to eat a lot of fruits: apples, pineapples, plums, pears, peaches. Alternatively, make juices or nectar from them. It is important to avoid drinks containing a lot of sugar and not to eat baked goods. It is worth looking for a replacement for buns, for example, eating dry bread or crackers. To get good results, you can combine training and a diet for weight loss.
Calculation of daily calorie intake for weight loss
How to effectively lose 1 kg in a week? You need to use a simple formula to determine the calorie intake per day: 655.1 + 9.563 x weight (kg) + 1.85 x height (cm) – 4.678 x age (years). To get a full calculation of calorie intake per day, you need to multiply the calculation result by the activity coefficient:
- 1.2 – sedentary lifestyle;
- 1,375 – training three times a week, for example, fitness;
- 1.4625 – intensive fitness classes, at least 5 times a week;
- 1,550 – any physical activity at least 5 times a week;
- 1.6375 – regular fitness training for 7 days;
- 1.725 – training in the morning and evening;
- 1.9 – daily training, plus physical work.
Nutrition and drinking regime
The greater the intensity of the training, the better the organization of the drinking regime should be. It is recommended to drink at least two liters of fluid during regular cardio training. Especially when physical activity is combined with diet. Drinking regimen helps improve the functioning of internal organs and normalize blood pressure. Drinking water should not be too cold; a suitable temperature is 25 °C; you should drink no more than 250 ml every hour.
It is important to remember that drinking too much water places additional stress on the kidneys. Therefore, when the question is about how to lose 1 kg in a week, you need to think about the correct drinking regimen, including unsweetened drinks without carbon, it is better to have regular bottled water. Alternatively, you can use filtered tap water.
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Diet for losing weight by 1 kg per week
In order to look healthy, you need to eat right, especially when you are on a diet. On average, the body may not receive 500 kcal per day for healthy functioning. Even nutritionists do not recommend exceeding this limit. PP for losing weight by 1 kg is recommended to include low-calorie foods. It is also important that dishes should be eaten fresh and not kept in the refrigerator for several days. You need to eat at a certain time, avoiding small snacks.
Exercises to lose weight in a week
You can play sports at any age - it will help tighten your stomach and other parts of the body. Such people will be successful in losing weight. It is important to remember that it is never too late to start training. For those who do not have time to spend time in the gym, you can use passive sports. It involves the purchase of modern massagers designed specifically for weight loss. They come in different types (manual with removable attachments, universal, ultrasonic). With their help, you can gradually lose weight within 10 days.
Maintaining a sleep and rest schedule
It is known that during the period of losing weight you need to introduce certain restrictions into your daily routine. Alternatively, develop a proper sleep and rest schedule. For useful rest, you need to forbid yourself to go to bed after 23:00, ideally fall asleep at 22:00. To restore the energy spent during the day, you need to sleep 6 hours a day. It is important not to overeat before bed.
To lose weight you must adhere to these rules. The biological clock, like a stopwatch, counts a certain amount of time for active wakefulness and sleep. It is important to develop a clear daily routine that will help you lose extra pounds and improve your overall health. When waking up, you should not get out of bed abruptly: you need to let your body wake up for 5 minutes.
Quitting alcohol
To improve liver function, restore sleep, and lose weight, you need to completely eliminate alcohol from your life. By ignoring strong drinks, you can significantly reduce cholesterol levels and restore the functioning of all internal organs and their systems. Quitting alcohol while losing weight helps improve brain function, strengthen the immune system, improve skin condition, and normalize sleep. Improvement in well-being can be observed within a week.
How to lose 1 kg in 1 week. How to lose 1 kg in a week: diet menu and exercises
Oksana Grigorieva
The ideal pace for losing weight is 1 kg per week. In most cases, the weight does not return even when the diet is stopped and the eating plan becomes familiar and routine.
The basis of almost all weight loss plans is to reduce the number of calories consumed. However, in order for the weight not only to quickly go away, but also not to return, it is necessary to further increase daily physical activity. Losing 1 kg in a week is quite easy if you reduce your daily calorie intake by 500 units. The same number of calories need to be burned through exercise and gymnastics. At the same time, do not forget that according to medical calculations, an adult man normally requires 2500 calories per day, and a woman - 2000; a teenager (under the age of 18) should also consume at least 2000 calories.
Regardless of gender and age, the daily requirement of clean water for a person is 2 liters.
Meal plan
To track the amount of calories consumed, it is recommended to keep a special diary, which will reflect all meals in detail. Since it is difficult for many to count every gram of food eaten and the number of calories in it, there is a universal and simple nutrition plan. The diet menu needs to be worked out in advance for the whole week so that there are no unnecessary temptations to snack on foods that are harmful to your figure.
Breakfast
Since breakfast is one of the main meals, it must be treated with the utmost care. Porridges made from whole grains or cereals prepared with water or low-fat milk without sugar are ideal. You can use fresh or frozen fruits and berries as a filler; adding jam is not recommended. It is also advisable to drink tea without sugar or its substitutes, but a spoonful of honey is allowed.
Citrus fruits can be eaten during the day at any time of the day: morning, afternoon or evening. It is advisable to choose unsweetened types of fruit.
First snack
Fruits and vegetables are good for a second breakfast (snack). Citrus fruits are especially effective in fighting excess weight. That is why during the diet, it is recommended to eat an orange, grapefruit or pomelo as your first snack. Preferred vegetables:
- sweet bell pepper;
- carrot;
- cucumber.
Vegetables can be eaten whole or grated into puree. Both options are just a matter of taste.
Dinner
For proper functioning of the gastrointestinal tract, it is strongly recommended to avoid dry food. Therefore, the first dish on the menu even during a diet should remain. For lunch you can prepare one of the soups:
- vegetable (without potatoes or with a minimum amount);
- chicken with noodles;
- fish (fish is preferable to sea varieties).
Steam cutlets made from turkey, rabbit, chicken, lean pork with a vegetable side dish are good as a second course. If the soup is too rich (for example, fish), then it is advisable to eat a light salad after it.
When preparing lunch, meat or fish from the broth can be used as an independent second course. You just need to choose the right side dish. For example, baked or stewed vegetables.
Second snack
To prevent the body from starving, a second light snack is required 1.5-2 hours after lunch. The following are good choices for him:
- a glass of juice with pulp;
- a glass of kefir or natural yogurt without additives;
- baked apple with honey and cinnamon;
- bread (2-3 pieces);
- dried fruits (a handful).
Grapefruit juice helps burn calories quickly, as do fresh kiwi, grapefruit and orange. You can make any snack from them: both the first and the second.
