How To Lose 1kg Of Fat

Photo by Natasha Spencer from Pexels

Did you know 1kg of fat is equal to 7,700 calories?

That means in order to lose 1kg of fat, you’d need to burn 7,700 calories. 

And if you’re setting out to ‘burn off’ your calories?

​Or using exercise as the ONLY way to drop fat without focusing on your calorie intake?

In this article I'll share with you how to lose 1 kg of fat.

how to lose 1 kg of fat

You’re fighting a losing battle. 

Here’s what losing 1kg of fat looks like through exercise…
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We’ll use the ‘average’ person here to keep it simple. 

60 mins of running on the treadmill set at 10km an hour = 500 calories (again, this is an estimate of the average person).

That means you’d need to run approximately 15.2 hours to burn 7,700 calories. 

And that’s assuming you didn’t eat anything.  

(Because you’d need to add back those calories).

Which is stupid right?

That’s to lose just 1 KILO of FAT.

Ridiculous. 

Here’s another example. 

45 minute spin class = 440 calories (estimate of average person).

That means you’d need to do around 17.5 x 45 minute spin classes per WEEK if you want to lose 1kg of fat. 

Again, ridiculous. 

Especially if you don’t focus on your food intake. 

Trying to lose 1kg of fat through exercise alone is pretty much a lose/lose battle. 

It needs to be a combination of exercise and controlled calorie intake for overall health and well-being. 

Exercise is only one ingredient of a large recipe.

You can't make cupcakes (fat loss) with flour (exercise) alone can you?

Nope.

Now here’s how you can make losing 1kg a little easier.

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. 

(7,700 calorie weekly deficit)

That’s pretty hardcore. 

It means if you’re currently consuming 2,000 calories per day, and you’re currently burning 2,000 calories per day (in other words, maintaining your weight), you’d need to consume 900 calories per day, for the next 7 days.  

Whilst keeping your ‘expenditure’ the same. 

Just to lose 1kg of fat.

Yeah, good luck with that. 

(Please don’t try it, because that’s just silly and unsustainable).

Here’s how to lose 1kg of fat SUSTAINABLY without using a calorie calculator or formula…
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1. Step on the scales (optional) and take your measurements (chest/waist/hips).
2. Keep a food diary for a week (MyFitnessPal or on a piece of paper).
3. Take your measurements a week later on the SAME day and time.
4. Was there a change?
   If YES - keep doing what you’re doing.
   If NO - drop your calories by 200-500 per DAY (depending on speed of results).
5. Rinse and repeat.

It really is that simple. 

And you haven’t even flogged yourself on a treadmill. 

Or a spin class. 

Why does this approach work? 

Because you simply become AWARE of your overall calorie intake. 

When you focus on measuring calories coming IN.

The rest will take care of itself. 

Why?

Because you consume calories longer than you exercise. 

Think about it. 

You eat for a period of say 13 hours?

(Assuming you have your first meal at 7am and your last at 8pm).

And you exercise for approximately 45 minutes to 1 hour a day.

Big difference. 

Anywhoo,

Want to know the BEST form of exercise to burn the MOST amount of calories in the LEAST amount of time?

——> Weight training.

You’ll burn a shyte load of calories during AND afterwards too. 

I’m not even kidding when I say this,

If you weight train, you can literally sit on the couch, watch Netflix AND burn extra calories. 

There's your win/win right there ;).

Take away points:

• 1kg of fat is 7,700 calories.
• To lose 1kg of fat, you need to be in a calorie deficit of 7,700 calories. 
• ^ Don’t try and achieve this through exercise. 
• Focus on the calories you eat and drink by keeping a food diary.
• What gets measured, gets managed. 
• Lift weights.

If all this sounds too confusing - don’t know how to lift weights, don't know how to track food, don’t know what you should eat, just down right frustrated and you want a coach to take care of it all for you so you don’t have to waste time trying to figure it all out but get the results you want?

Hit the ‘book now’ button below.

Book Now

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ABOUT THE AUTHOR

Aidan D'Arcy helps busy Mums and Dads lose fat for the last time. 

Recently overcoming binge eating and losing 15kg, his goal is to help others take control of their health by tailoring programs to their lifestyle.

Aidan is an established Personal Trainer, Fitness Model & Online Coach for The Body Transformation Academy based in Belrose, Sydney.

​He inspires, motivates and educates ​his clients resulting in outstanding transformations.