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Lose 1kg per week, as you read the title you might predict that this article must comprise of all the dos and don'ts of eating that people need while losing weight, right?

But NO! Let me stop you right there!!!

Because here you won’t find anything like that but far more precise knowledge about ‘calories’ – the main element of weight gains, therefore for weight loss too.

So let’s dive into how you can lose 1kg per week doubtlessly.

What are calories?

The notion of the calorie being just a unit of energy is as vague as that calories can entirely regulate the makeup of our body.

Calories refer to energy consumption through eating and drinking as we know in everyday language and are also used up during physical activities as energy.

For instance, a banana may contain 100 calories, while a 1 Kilo meter walk might use up about 150 calories.

Are all calories bad?

Calories are what you need to function and since you need calories to live, therefore all calories can’t be bad, the problem occurs with the over consumption.

For instance, you can consume 100 calories with both sugar and vegetables, rather you’ll get a large amount of calorie with a very small portion of sugar than with vegetable.

Calories which are accompanied with very few nutrients are known as empty calories.

What do you do to burn calories?

You should always go slow and steady while losing weight, where you can fix a goal to lose 1kg per week.

Never should you opt for a crash diet which will help you lose muscle not fat!

You can easily eliminate that extra cheese topping and minus 250 calories from your diet or you can use the option of stairs despite going through the elevator.

Better would be if you combine the calorie elimination with stairs option.

One negative aspect of skipping a meal is that gradually the body gets adjusted with being calorie deficit, by lowering the metabolic rate and thus making things harder by losing its ability to lose weight.

Where calorie in- calorie out is the key for you to burn those calories and set the goal to lose 1kg a week can easily be achieved.

BMR 

The body’s metabolism comprises processes that the body needs to function.

Where Basal Metabolic Rate is the amount of energy that is expressed in the term named under calories that a person needs to keep the body functioning even at rest.

Processes such as breathing, heartbeat, controlling the temperature of the body, cell growth and repair, brain and nerve function, and contraction of muscles.

Basal metabolic rate (BMR) affects the rate at which a person burns calories and ultimately whether that individual maintains, gains, or even loses weight.

BMR also declines by 1%–2% per decade after 20 years of age, which is due to loss of fat-free mass, although the variability between each individual is present.

Counting calories and losing 1 kg per week

It is very essential to consume a sufficient number of calories that an individual needs, where cutting out on calories may help people shed weight.

Calories are expended via many different activities that need physical efforts.

The body functions such that the number of calories consumed is balanced by the number of calories burned and the body thus maintain its weight.

When people need to lose weight they often attempt to go caloric deficit.

But even when going caloric deficit you need to consume sufficient calories to function properly and stay healthy.

As consuming sufficient calories during the weight-loss process is also important to maintaining proper metabolic rate.

If you consume 3000 calories in a day and you need to lose weight then you’ll have to decrease the number of calories that you eat.

It is very essential to note that it ALWAYS matters from which source is the calorie consumed from, which should be from a healthy source.

If you are planning for a change you need to make a change in your eating behavior too.

Never should you go under 500-1000 calories which makes you super calorie deficit.

How to cut calories to lose weight

Counting and cutting calories is a practical approach to losing weight.

Also, other approaches to weight loss are available for those who don’t want to count calories, for example, the regimens which focus on changing dietary behavior rather than calorie counts, but it won’t help those who want to lose weight.

If someone opts to count calories or even take a behavioral dietary change approach, you should find ways, not just to cut calories but replace them with healthy food choices that are also emotionally and physically satisfying for that individual.

If anyone is interested in losing weight they should consider how many calories they need according to their physical activity level, age, weight, height, etc. and how much do they really need to consume.

If they are eating calories more than they need, then they have to change that behavior.

For instance, if you desperately get an urge to eat ice-cream after dinner each night you can go for fresh fruit(eg. Banana) and cocoa blended frozen dessert which is going to be as tasty and delicious as ice-cream. Choosing a similar yet healthy way out is advisable where you don’t kill your craving and you also don’t feel guilty afterward.

For a comprehensive guide about the appropriate protein, carbs and fat intake, check out this blog post.