It is absolutely possible to lose 1 kg per week. It takes some effort, but it is doable. Here’s how!
Fast weight-loss can be on your wish list for a number of reasons. Perhaps did you just realize your favorite pants didn’t fit as well as they used to, or you may have other reasons to want to get rid of those extra pounds in a hurry. To lose 1 kg per week is a lot, but as a boost to feed your motivation to keep getting into better shape it might just be what you need.
Feeding the body too little calories will force it to use some of that fat
Weight-loss means you must lay in the lower end of calorie intake for a while. It really just means you have to eat less kcals than you burn through the day. According to the directorate of health, daily intake should look something like this:
Women 19-51 years of age: 1800-2400 kcal
Men 19-51 years of age: 2200-3000 kcal
To lose weight it is absolutely crucial to spend more energy than you eat. If you want to lose 1 kg per week that means you will have to reduce your daily calorie intake with about 1000 kcal each of the seven days of the week. This is quite a lot, and over time such low energy intake will make you feel tired and not able to stay active and healthy. Thus, it is not recommended to stay at this lever for too long.
A daily menu that will help you lose 1 kg per week
You don’t have to stay hungry for the entire week even though you eat way too little calories for a while. Here’s how a day can be organized foodwise when you’re looking to lose 1 kg per week:
Breakfast (405 kcal): smoothie bowl. Put banana, frozen berries, milk and yoghurt into a blender. Top it with fruits and berries.
Snack (29 kcal): carrot.
Lunch (390 kcal): omelet made of 2 eggs, 0.2 dl milk, shallots, peppers and squash.
Snack (173 kcal): 1 dl cottage cheese with pieces of fruit
Dinner (406 kcal): sliced chicken filet with carrot, inion, champignon and a tablespoon of oil. 85 grams of wholegrain pasta on the side.
Evening meal (74 kcal): fennel salad made of half a fennel turned in the juice of half a lemon. Salt and pepper. Top with 25 grams of serrano ham.
Total number of calories: 1531 kcal.
The recommendations to follow
The directorate of health provides a bunch of recommendations for diet and exercise. The guidelines are thoroughly developed and based on empirical findings for health and well-being. These guidelines tell you to eat healthy, and to take these tips into account:
Fish and fish products
Red meat and meat products
Salt and foods containing lots of salt
Sugar, soda and sweets
Lose weight in a safe, healthy way
Weight-loss can give you a healthier and better life. If you want to lose 1 kg per week, it can be a real challenge. Sometimes it is just too hard to manage on its own but luckily, help is out there. Royal Burner solely holds natural ingredients with documented effect for weight-loss. The dietary supplement holds high quality and can help you lose weight without hunger and cravings. Read more about Royal Burner here.