To safely and sustainably lose 1kg per week, you need to create a 7,700-calorie deficit over the course of a week. This means burning more calories than you consume. Here are some key ways to achieve this:
- Reduce calorie intake: Focus on eating nutrient-rich foods, such as fruits, vegetables, lean protein, and whole grains. Portion control and limiting processed foods, sugary drinks, and unhealthy fats are crucial.
- Increase physical activity: Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. This could include brisk walking, jogging, swimming, cycling, or strength training.
- Consider intermittent fasting: This involves cycling between periods of eating and fasting, potentially reducing overall calorie intake.
It's important to remember:
- Consistency is key: Sustainable weight loss takes time and effort. Don't expect overnight results.
- Listen to your body: Avoid drastic changes to your diet and exercise routine.
- Seek professional guidance: Consult a doctor or registered dietitian for personalized advice.
Losing 1kg per week is achievable with a balanced approach, but remember that it's essential to prioritize health and well-being over rapid weight loss.
