Losing 1kg a week is an achievable and wise target to set, and it can be done by altering your diet. Depending on what size you already are makes a difference. If you are already smaller, then losing the 1kg could be a lot more challenging.
Of course, there are many factors that effect your ability to lose weight in general. As I’m unsure of your personal credentials, I can only make an assumption of your genetics, diet, exercise regime and your current weight.
The 5 Rules to Fat Loss
Calorie deficit
Whilst I never recommend eating less, please rest assured, it’s the quality of your food and the effects it has on your body, not the lack of food. I’m going to suggest that all your protein sources for this week are only the following.
Protein sources; Chicken breast, eggs, white fish, tuna, turkey. - These all provide adequate nutrient level at a lower fat and calorie rate.
Carb sources; sweet potato, oats in limited amounts.
Fat sources; olive oil, coconut oil, nuts, avocado l and nut milk.
Veg; plenty of green veggies including broccoli, kale, cabbage and asparagus (include herbs of your choice for flavour)
Get active
You have probably gathered that weight loss is a result of weight training and HIIT regularly. I still recommend you do this, but proceed with caution if you are a beginner. Start with HIIT as it’s quite simple. Google some tactics, and invest in a proper personal trainer to run you through some strength training exercises. I also highly suggest incidental exercise too. This is anything from walking to work, in your lunch break, during the afternoon. Take the stairs etc. The amount of activity you do adds up and it will have an effect on your calorie deficits.
Drink Water
Water helps you burn body fat, eliminate waste and diminish cellulite. Drink only water, about 3 litres daily in favour of your soft drinks. Protein makes you a lot thirsty, so keep drinking and hydrating your body constantly.
Watch your Portion Size
This is very important, as too many people eat more than what they should. Just because protein is encouraged with every meal, does not mean you should have excessive amounts. Limit your protein intake to the size of your palm, fat intake to be the size of a matchstick, and veggies to be the 3 cups full. Veggies should be your largest food group on your plate always. Add fats to your veggies and salad. Space your meals every 2–3 hours, keeping those amounts in mind. You should consistently eat this way to get the best effects. This will work really well when implementing a strength training program.
The Gut Cleanse
I can’t stop recommending a proper gut cleanse! Your gut health is key to weight loss, energy, vitality and quality of life. Look around online and try a popular one. If you are strapped for time, get a good fibre supplement and use it daily. Clear out all the gunk and eliminate bloating.
I do hope you try out these steps and watch the changes in your body happen over time. One week is really not a long time, as some people do take up to 1–2 months to see changes. Everyone is different, and if these don’t work in some way within a month, given them some extra time after the week that passes, to see the wonderful benefits of this kind of diet.