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For an average person, burning 1kg requires about 7700 calories, which represents the calorie deficit between activity and absorption. This is the amount you need to aim for in a week.
How many calories are needed to burn 1 kg (Source: Internet)Is losing 1 kg in 1 week difficult?
When mentioning burning 7700 calories in a week, it might seem quite challenging. However, this is entirely achievable by combining diligent exercise and following a diet with a deficit of around 700 calories per day. Additionally, depending on different weights and ages, weight loss can happen faster or slower.
However, it's not feasible to maintain a 1kg weight loss every week throughout the month or year, as continuous weight loss can lead to plateauing due to the body's inability to adapt or the absence of excess fat to lose. Therefore, setting goals and reaching the ideal weight is crucial, followed by adopting a healthy lifestyle to sustain it.
Effective, Fast Fat Burning Techniques
How many calories are needed to burn 1 kg and how to achieve it more efficiently and quickly. This is extremely simple, let Mytour guide you through 5 best ways to burn fat!
- Regular Exercise: The golden key to creating a calorie deficit is nothing but physical activity. If you don't have much time for activities, sports clubs, gyms, you can walk, run or cycle to burn calories. The longer the duration, the higher the intensity of exercise, the more calories burned.
- Maintain a Nutritious Diet: Eating a balanced diet rich in fiber and nutrients is extremely important. Limit fast food, high-fat, and empty-calorie foods. Instead of sugary drinks, bottled water, you can switch to green tea, black coffee… Also, dividing meals into smaller portions helps burn more calories.
- Drink Enough Water: According to an analysis, you can burn nearly 100 calories per day if you drink enough 1.5l-2l of water, also good for health and makes the skin smoother and brighter.
- Never Skip Breakfast: Skipping breakfast can make you eat more during the remaining meals. Therefore, eating full meals throughout the day helps limit snacks while ensuring better health.
- Get Adequate Sleep: Aim for 6-8 hours of sleep per day. Many studies have shown that sleeping on time, getting enough sleep helps optimize the weight loss process, stabilize hormones, and reduce stress effectively.
Effective, Fast Fat Burning Techniques (Source: Internet)Best Nutrition for Losing 1kg in 1 Week
Nutrition in each meal plays a vital role in the weight loss process, not only improving weight but also maintaining a healthy lifestyle and building better health. The best nutrition for losing 1kg in 1 week includes:
- Drink enough water every day from 1.5-2l, create a feeling of fullness and limit cravings.
- Eat slowly to feel full quickly, limiting additional consumption.
- Eat a diet rich in fiber such as whole grain bread, various grains, and cereals to feel full longer.
- High-protein foods like chicken, fish, tofu, eggs help you feel full and protect muscles, while enhancing the calorie-burning process.
- Consider eating less starch, reducing sugar and oil, which can help you effectively control calories.
Best Nutrition to Lose 1 kg in 1 Week (Source: Internet)Guide to Losing 1kg in 1 Week
To lose 1kg in 1 week, you need to pay attention to your diet and exercise at different times of the day.
- Morning
After waking up, drink about 500ml of water to boost metabolism, cleanse the digestive system, and regulate the body.
For breakfast, include plenty of lean protein to increase fat burning and feel fuller longer, such as lean meat, nuts... Combine protein and unsaturated fats to burn excess fat more effectively.
- Afternoon
Lunch is considered the main meal, the best time to supplement probiotics. Using lactobacillus gaseri probiotics for 12 weeks helps reduce 4.6% belly fat, also helps increase satiety and limit snacks.
Mid-afternoon is a suitable time to supplement plant compound ECGC such as green tea to enhance metabolism.
- Evening
For more effective weight loss, you should have dinner earlier, about 14 hours before breakfast the next day. Avoid eating anything before bedtime, as it can affect sleep quality and nighttime metabolism. Additionally, after eating, you should walk or engage in light activity to lower blood sugar levels and prevent fat storage more effectively.
Evening sleep is crucial, poor sleep can lead to weight gain. Aim for 6-8 hours of sleep each night to control cortisol levels, regulate appetite.
Guide to Losing 1kg in 1 Week (Source: Internet)Frequently Asked Questions:
Yes. You can engage in activities like reading books, watching TV, shopping, singing, cleaning… instead of exercising.
No. Men have more muscle and fat, so they burn more calories. Therefore, women and men burn calories differently.
Above are answers to questions about how many calories to burn to lose 1 kg and how to do it effectively and quickly, brought to you by Mytour. We hope this information will help you lose fat more effectively.
