Lose one kilo in a week very easily!

When the question is about losing fat, we often weave a time warp with it. Whether the fat has been in the body for a year or 10 years, during 'weight loss' we think about how to shed a certain amount of kg from the body in a month or a week. We do various diet plans, indoor or outdoor exercises . But it turns out that at the end of the day there is no such difference in weight. A big reason behind this is the lack of understanding about the 'science' behind weight loss. Today we will try to understand that science.

How many calories do you need to burn to lose one kilogram of weight?

It is very natural for those who want to lose weight to ask how many calories I need to burn to lose 1 kg. So let's do some math first, then we will know the process of how we can turn these numbers into reality.
To lose one kg of weight, we need to consume or burn approximately 7700 calories less. This means that if you want to lose one kg of weight by following a healthy diet and some exercise in a week, you need to be in a total deficit of 7700 calories.

Is it really possible to lose one kilogram of weight in a week?

Everyone's body shape and structure is different, but if you follow the right approach, you can lose one kilogram of weight in a week in a very healthy way, and that's fat loss. It's not just the amount of water in your body that will decrease.

At this stage, it's important to talk a little about fat loss and water loss.

Many times, you will see that due to some disease or exercise/diet, your weight suddenly decreases by a few kilos within the first few days but then it gets stuck. Suppose, you started the diet while weighing 70 kilos, within the first 1-2 weeks your weight suddenly decreases by a few kilos to 65, but after that the weight does not decrease anymore, it gets stuck at 65. This phenomenon is water loss.

But when you are in a calorie deficit, the weight will come off very slowly. Because you are not following a crash diet . And this will be sustainable because your diet has become part of your routine. At the same time, there is no shortage of nutrients. So if you do not have a very special occasion, then going for fat loss without crash dieting will be a good way.

Let's get back to the possibility of losing one kilogram in a week. Although body types or structures differ, there are a few factors that are common to all when it comes to fat loss, these are:

• Starting weight
• Activity level
• Nutritional value
• Sleep
• Hormonal fluctuations

If you plan your diet and exercise plan keeping these things in mind, it is possible to burn 7,700 calories in a week in a very healthy way and lose one kilogram of weight.

How can you ensure nutrition while losing weight?

Losing weight does not mean reducing nutrition. This should be kept in mind very well while losing weight. Otherwise, you will see that the body is becoming weak due to lack of nutrition, you will have mental problems and within a few days your weight loss mission will stop. How to ensure the availability of nutrition-

1. Drink plenty of water

If you suddenly feel hungry, drink a glass of water first, many times it turns out that it was just thirst. If you still feel hungry after waiting half an hour, eat some seasonal fruit.

2. Eat slowly.

Research shows that when we take the time to chew and eat the whole thing while eating, the brain receives signals that we have eaten too much and the stomach stays full for longer, even though you may not have increased the amount of food!

3. Eat fiber-rich foods

Fiber is a very useful ingredient when you are trying to lose weight. Fiber keeps the stomach full for a long time and does not contain calories. It also solves many physical complications including constipation . So if you want to kill two birds with one stone, increase the amount of fiber in your diet.

4. Reduce plate size

If the plate is big, you will want to eat a little more because if you don't fill your plate with food, you won't have peace of mind, and you'll feel hungry again all day long! But you also need to lose weight, what can you do? Reduce the size of your plate. If you eat on a small plate instead of a large one, you will eat even if your plate is full, you will eat even if your heart is full, and your weight will start to decrease.

5. Increase protein in your diet

Reduce carbohydrates and fat in your daily meals and increase the amount of protein. This will benefit you in two ways. Protein is the building block of our body, so eating a little more protein will not harm the body. And protein gives you the feeling of 'full stomach' for a long time. So the desire to eat unhealthy and sugary snacks will also decrease.

No matter how many strategies you have, at the end of the day, your own will and consistency will help you lose weight the most. The more you live with these two, the faster you will lose weight and your self-confidence will increase. So along with diet and exercise, taking care of your mind is also important!

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