When we plan to lose weight, we usually want to lose as many kilos in the shortest possible time. We seek to achieve a radical change, losing weight quickly, that will lead to the admiration of our acquaintances from one day to the next. However, if we ask the specialists, they recommend us to lose an adequate and healthy number of kilos per week. But how much weight can you lose in a week? This depends on the amount of effort you’re willing to put into achieving your dream physique.
SO HOW MUCH WEIGHT CAN YOU LOSE IN A WEEK?
As we said, this will depend fundamentally on our initial physical condition and our metabolic characteristics. But there are some general factors that every individual can consider to achieve their weight goals.
One kilo is equivalent to 7000 kcal
This means that for every 7000 kcal (kilo calories) that we subtract or add to our diet, we lose or gain a kilo of body mass. For example if we are on a diet of 2000 kcal per day, after a week we will be consuming 14000 kcal per week. But how much weight can you lose in a week? So, to lose 1 kilo per week, we would have to subtract our 14000 kcal diet by 7000 kcal. To gain a kilogram of weight, 7000 kcal would have to be added. But, does that mean you can not lose any more than a kilogram of weight a week?
Our basal metabolism
The question above can be answered by discussing and knowing about our basal metabolism. The question of how much weight you can lose in a week depends on the amount of calories you burn. Our basal metabolism relies on the functioning of our digestive and respiratory system, which consumes or burns calories. The basal metabolism varies greatly from one person to another, and can range between burning 1200kcal to 2500kcal. This means that if you consume 2000 kcal a day, and your basal metabolism burns 1500 kcal per day, you have 500 kcal left. Activities such as walking and moving will utilize this reserve.
Exercise helps us with that deficit.
Exercise greatly helps in how much weight you can lose in a week. Exercising, whether cardio vascular or weight based, will burn a considerable amount of calories per day. The 500 kcal reserve mentioned above will be utilized for this intense physical activity. If you go that extra mile in the gym, the reserve will become negative. The energy you require will then be provided by your body’s very own fat.
There is also water
Water is a very essential part of your diet. Whether you’re losing weight or gaining it, water is a key factor in achieving your goal. On the scale though, the water effect can be very deceiving. The amount of water you drink reflects in your body mass, but isn’t exactly a part of it. Make sure that you consider the water effect the next time you’re standing on a weighing scale.
HOW MUCH WEIGHT CAN YOU LOSE IN A WEEK – THE CONCLUSION
We deduce that more kilograms can be lost if we simply exercise more and eat less. Having a balanced diet and a viable exercise routine for a healthy life has been estimated to contribute towards a loss of 1-2 kgs per week. That completely depends on the individual’s metabolism, exercise, diet intake and overall health.
Here’s how you can achieve it:
- We consume 2000 kcal per day normally. Shrink that to 1800 kcal.
- 1500 kcal we spend on basal metabolism and 500 kcal more to move our body normally. Squeeze a killer exercise routine in there and you can burn 400 kcal more.
- You have a deficit of 600kcal, which in a week would give you a loss of 0.5 kilos of body mass loss, which can perfectly translate into a loss of 1 kg on the scale.
Losing weight is a very common fitness goal, but you also have to make sure that you do it in a healthy manner. Be wary of the foods you eat, and know what their calorie counts are. Work hard and work smart, and you’d see yourself losing weight and looking fit in no time.