In America today, dieting is the way of life for very many Americans. Over 75 million people seeking weight loss programs spent over $60 billion in attempt to fight the battle of the bulge in 2011. However, contrary to the research findings, loosing 2.2 pounds or 1 Kg every week does not entail anything special, nor does it have to be expensive. The most important things for you to do is cut down the amount of calories that you take in, alter your eating habits, and increase your physical activity.
How to Lose 1 kg in a Week: General Rules
1. Balance Your Calories
Weight loss is a matter of balancing the amount of calories that are eaten with the amount of calories burned. Taking fewer calories than you burn results in weight loss. It is, therefore, important to know that there is no substance, program or pill that causes weight loss magically. A single pound of fat is equivalent to 3500 calories. You should, therefore, plan to take 1100 lesser calories a day over a seven day period for you to loose 1 Kg or 2.2 pounds. When eating less than 1200 calories a day, it is hard for you to meet your nutritional requirements.
- Take 1200 calorie meals per day
- Eating whole foods such as whole grains, beans, dairy, fruits, vegetables and meat
- Drink 2 to 3 liters of water every day
- Eat protein with every meal
- Don’t eat carbs past 4pm
- Eat 5 small meals a day, with no snacks in between
- Avoid alcohol and sugar
2. Exercise
The amount of calories that you burn every day varies. It depends on your weight, age, and intensity and duration of activity. It is recommended that you spend 30 minutes every day on aerobic activity like jogging or brisk walking. According to research, a 155 pound person burns 149 calories walking at 3.5 miles for half an hour. Other than being a calorie burner, exercise improves your cardiovascular health and your mood as well. Start slow and work to more intense and longer sessions of exercise if you are not a regular exerciser. It is advisable to consult your health care practitioner before you start on any new physical activity.
How to Lose 1 kg in a Week: 7-Day Meal Plan
Meal Plan for Day One |
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Breakfast |
A cup of fat free milk, 1 banana, ¾ cup bran flakes |
Lunch |
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Dinner |
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Meal Plan for Day Two |
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Breakfast |
Oatmeal: cook ½ a cup oats (quick cooking) with ¾ cup of milk (fat free), ½ chopped apple, one pinch of cinnamon, 1 teaspoon honey cooked in the microwave. |
Lunch |
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Dinner |
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Meal Plan for Day Three |
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Breakfast |
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Lunch |
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Dinner |
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Meal Plan for Day Four |
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Breakfast |
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Lunch |
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Dinner |
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Meal Plan for Day Five |
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Breakfast |
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Lunch |
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Dinner |
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Meal Plan for Day Six |
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Breakfast |
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Lunch |
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Dinner |
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Meal Plan for Day Seven |
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Breakfast |
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Lunch |
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Dinner |
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How to Lose 1 kg in a Week: 7-Day Exercise Plan
Combine Aerobic Workout with Strength Training: as mentioned before, it is recommended that you spend 30 minutes every day on aerobic activity like jogging or brisk walking. Then combine the aerobic activities with the following targeted strength training workout to burn more calories. Remember not to overexert because you may get injured.
The following video can provide you with effective workout to try at home every day, after which please refer to the 7-day exercise plan for more guidance and options:
Exercise Plan for Day One |
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Notes |
After a long rest of the weekend, it is time that you have longer time for workout. The idea is to keep more circuits. |
What exercises to do |
10 high knees 10 jumping jacks 10 tuck jumps 10 calf raises 10 heel kicks 10 walking lunges 10 pushups 10 squats 10 leg raises 10 crunches |
Exercise Plan for Day Two |
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Notes |
Perform the same exercises but for a specific number of reps and repeat the overall workout so that it is closer to 15 minutes. |
What exercises to do |
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Exercise Plan for Day Three |
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Notes |
The exercises for day three are balanced so as to start with larger leg muscles, and then move to the core and upper body. |
What exercises to do |
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Exercise Plan for Day Four |
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Notes |
For day four, we will give the legs some rest and put more work on the upper body and the core. |
What exercises to do |
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Exercise Plan for Day Five |
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Notes |
Your legs will be aching by day five if you have been following the workouts through out the week. This however should not stop you from working out a little more today. |
What exercises to do |
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Exercise Plan for Day Six |
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Notes |
Day six workout will be very simple as compared to the previous days. We will only have two exercises. |
What exercises to do |
Repeat these exercises 10 times. |
Exercise Plan for Day Seven |
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Notes |
This is not the day for rest; keep up the workout and you’ll soon lose 1 kg for this whole week |
What exercises to do |
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