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How To Lose 1kg Of Fat

8/10/2020

29 Comments

 
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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…
​

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…
​
  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

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.

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29 Comments
Sudev
30/8/2021 09:21:39 am

I'm interested in your program.
I want to reduce 3 kg/ month

Reply
fazail ahmad
4/9/2021 05:46:32 pm

i need to lose my weight in few time

Reply
agasha patrex
15/9/2021 01:22:46 am

Seriously this was a nice lesson, I exercise alot and sometimes eat less and the change is seen. I eat breakfast at 10am and I don't eat beyond 5pm but like you said I will have to start record on what I eat. This has been helpful. Thank you

Reply
Victor Kaisha
30/9/2021 01:31:24 am

Great advice.

Reply
Aidan D'Arcy
10/11/2021 03:28:46 pm

Thank you :)

Reply
Mohd.uvesh
30/9/2021 07:10:22 am

I have weight loss

Reply
Ravi
24/10/2021 11:18:08 pm

Hi

Reply
S K SHIFNA RAHMAN
3/11/2021 01:06:30 am

Aidan this was an eye opener. I started working out recently and to be quite honest was a bit taken back when my trainer had to insist on me cutting down on my favorite cupcakes but now that i have read you, i see where it makes sense. Thank you. Sending lots of love

Reply
Arnold
28/6/2022 07:38:50 am

Ha ha. Quit the cupcakes. Good one

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Bsterminator
9/11/2021 09:49:59 pm

"60 mins of running on the treadmill set at 10km an hour = 500 calories (again, thisr 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."

This is piece of BS. If you don't eat anything you are, let's say, -2000kcal in deficit and additional -500kcal from exercise. So, you burn 1kg of fat approx. in 3 days (1hr of training daily).

So here are your options, you can eat as always 2000kcal and burn 500kcal exercising (tough) or you can intake 500kcal less a day and do no exercises at all. The result will be the same.

Nearly, because exercises shape your body. Also regenerating your muscles after training takes energy too.

Reply
Aidan D'Arcy
10/11/2021 03:28:11 pm

Hi Bsterminator,

Thanks for taking the time and read and leave feedback on my article. Appreciate your thoughts.

Love the name, btw.

Reply
Jyotsna
11/11/2021 03:38:03 pm

Knowledgeable

Minion
30/11/2021 03:59:19 am

I've tried taking less calories (-600kcal/day) and do a HIIT for 22 minutes a day. In one week I have seen some changes. (Normally I combine with IF, feeding time from 11am or midday to 8pm)

Reply
BLAIR
1/1/2022 07:16:57 pm

Do you mean 7,700 cal or 7.7 kcal? Thx

Reply
Aidan
1/1/2022 09:10:34 pm

Thanks for taking the time to leave a comment Blair. cal/kcal are the same thing. So, it's 7,700 cal or 7,700 kcal. Same same.

Reply
PETER KABAI
24/5/2022 08:55:26 am

Not really. Calorie - not abbreviated as cal - is used in the US for kcal. And cal is meant 1/1000 kcal. Quite confusing, I have no idea why they do it. Perhaps they hate the metric system, no kilos, please.

Tessa
9/1/2022 09:16:21 pm

Even if you run at a calorie deficit of 500 calories a day for just over 2 weeks, how can you be sure you will burn fat? Your body may use its glycogen stores. You have to be in ketosis for your body to use up fat stores via the liver breaking down fat to form ketones for energy.
So, avoid process foods, fried foods and zero nutrition foods such as soda pop, candy and anything with fructose corn syrup. A plant based diet is best in terms of nutrition and ideal weight.
Lifting weights regularly is a good idea - build muscle which increases your metabolism and fitness, as well as protect from osteoporosis.

Reply
Somya Taneja link
10/3/2022 10:52:53 pm

Good exercises and really nice tips for reducing belly fat and overall fat. Regular workout is necessary. Thanks for sharing this.

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Vlad Cojocaru link
20/4/2022 09:21:48 pm

I read this blog every day and i can say, it s very helpfull. I found this
site whit more thing about lose in kg https://f9612uv2gvt-z6cd6h1j36apcf.hop.clickbank.net

Reply
Brijmohan Sharma
10/5/2022 09:24:59 pm

your article is excellent. i shall keep a diary and do weight.
i will share data if write to me in mail. do send me these articles if allowed by your policies. you are practical.

Reply
Brijmohan Sharma
10/5/2022 09:28:54 pm

i shared your article on twitter too.

Reply
John Kavanagh
20/5/2022 09:09:25 am

This is good advice. Thanks for posting. Don't go bananas for cardio thinking that will burn off all the fat. Include strength training as part of exercise regime. Food logging really does make you think about what and how much you eat. One other extremely helpful tip is go easy on the drink, it really bumps up the calories. A beer or a wine every day soon adds up to a whole day of food.

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Aidan D'Arcy
20/5/2022 03:23:43 pm

Thanks for the feedback John. Glad you enjoyed it.

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Ahmed
21/5/2022 04:31:13 am

Give me advice to lose weight

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jamie
27/6/2022 04:49:49 am

I want to lose 10kg

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Aris
4/7/2022 07:18:26 pm

i know they said the calculations are done for an average person but i'm a 177cm 32 yo 96kg male and when i spend 60 minutes on a cross trainer elliptical my garmin smartwatch which knows my age, height, weight and heart rate tells me i lose about 1100cals not 500.
i may be running a tiny bit faster than 10kmh but can it really be that the estimation for an average person is so far off from my person and my speed?
will do a treadmill session soon and try to average 10kmh for 60min to see what my smartwatch estimate will be then.

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krswellnessclub link
19/10/2022 03:18:11 pm

That said, many eating plans designed to help you lose weight leave you feeling hungry or unsatisfied, or they cut out major food groups and are not sustainable. These are major reasons why you might find it hard to stick to a healthier eating plan.

Reply
Abdul Wahid link
25/10/2022 09:41:30 pm

Thank you for your information about fitness. This is very important for me and I'm very interested in your information.

Reply
Dr. Ashish Khare link
27/11/2022 10:30:44 pm

Hello everyone, what do you think about liposuction for fat removal?

Reply



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