Effective At Weight Loss If you need to shed pounds fast and don't expect the long-term result, the 1000 calorie meal plan may help you with that. As mentioned at the beginning of this article, this diet can help you lose 2-3 pounds (1-1.5 kg) a week, which is quite fast.
It can lead to nutrient deficiencies, slow metabolism, and make bones weaker if you exercise along with a low-calorie diet. Eating too few calories can make it harder to meet your daily nutrient needs because you may be depriving yourself of certain foods and adequate amounts of vitamins and minerals.
However, other studies show that while consuming 1,000 calories a day may result in significant weight loss, most people cannot sustain it and often experience significant weight regain . The reasons include regaining lost muscle mass and increased appetite.
But the average weight loss that most people see on the 1200 calorie diet is about one to two pounds per week.”
A 1000 per day calorie deficit is relatively aggressive but certainly achievable for most people, in the short term at least. In theory, a 1000 calorie per day deficit would result in around 1kg or 2lbs of weight loss per week.
Effective At Weight Loss
If you need to shed pounds fast and don't expect the long-term result, the 1000 calorie meal plan may help you with that. As mentioned at the beginning of this article, this diet can help you lose 2-3 pounds (1-1.5 kg) a week, which is quite fast.
We need at least 1,500-2,000 calories in a day. By planning 10 kg weight loss in one month, we reduce it to 1,000 calories per day. To lose 10 kgs, we must note that we should burn extra calories to create a calorie deficit. With a balanced diet behaviour, include 30 minutes of physical exercise in your daily routine.
In a study of more than 2000 people with obesity, it was found that 1200 calories per day helped patients lose an average of 4.7% fat in 1 year. A year of dieting with 1200 - 1500 calories you can lose up to 7 kg of weight.
People with gradual, steady weight loss (about 1 to 2 pounds per week) are more likely to keep the weight off than people who lose weight quickly.
The diet doesn't have enough calories
Eating too little — say, 1,000 calories a day — can prevent you from losing weight, too. "When you don't eat enough, your body is starving and it's not going to lose any extra weight" because it needs those energy stores to keep you alive, Fakhoury said.
According to studies, for every 1 kg of weight loss, 7700 calories are needed, or 1000 calories are lost 0.13 kg.
Study participants who tried eating one meal a day ended up with less total body fat. This particular group of people didn't experience significant weight loss. That said, intermittent fasting in general has proven to be an effective weight-loss method. The typical weight loss is 7 to 11 pounds over 10 weeks.
So, if you're eating 1,200 calories and not losing weight, it could be that your body is really struggling to function on so little fuel and your metabolism is not functioning well enough to respond to a deficit in the way you'd like.
It simply takes time. Another common reason why people report not losing weight despite reducing their calories is that they don't give it enough time. Our bodies will do their utmost to hold on to our fat reserves and you often have to be in a calorie deficit for a while before you will see any meaningful weight loss.
With a 1000-calorie diet, you can reduce up to 8% of your present weight. Every body type is different, so weight loss may vary from anywhere between 5 pounds to 10 pounds.
If you want to lose 1kg per week? You'd need to be in a calorie deficit of 1,100 calories per DAY for 7 x days.
Most adults need a minimum of 2000 calories to sustain metabolism, muscle activity, and brain function. However, too many calories can lead to weight gain and a variety of diseases.
Replace refined carbs with whole lentils & whole cereals: Instead of eliminating all carbs, however, you can focus on cutting out refined carbs and processed sugars and eating whole grains and plenty of fiber.
Exercise Routine
A 60-minute exercise per day is crucial. Whether it is running for 20 minutes three times a day or an hour on the elliptical machine, your body requires to burn about 1700 calories (more than you consume per day) to lose weight in three days.
You could lose 1-2kg a week (up to 5kg for heavier women), depending on your starting weight. The total daily kJ count is 5500-7000kJ. This compares to the average of 8000-9000kJ for a 70kg Australian woman.
While it's technically possible to lose 5 kg in a week, it's not a healthy or sustainable approach to weight loss. Losing weight too quickly can lead to a number of negative health consequences.
Keys to Success in how to lose 4 kg in a week
Drink at least 4 glasses of water per day. Keep in mind that it's only seven days. Supplement the diet with a good multivitamin tablet. Cut out the daily diet instructions so you can easily refer to it.