Focus on losing weight gradually and healthily

For every successful weight loss, it is necessary for the body to be in a caloric deficit. When energy intake is lower than energy expenditure, the body can burn energy from its fat reserves. However, the foundation for a successful reduction program and long-term results is a properly set caloric deficit. If it is too low, the results either do not occur or come very slowly, and this is often accompanied by demotivation. On the other hand, if the deficit is too large, there is a risk of rapid weight loss and the subsequent yo-yo effect. There is also a danger that we simply cannot stick to a reduction program if the body lacks too much energy.

How many kilograms can one lose in a week by reducing calorie intake from their diet?

For successful weight loss, it is important to reduce energy intake through diet in the long term. It is considered optimal to lower the maintenance energy intake (the amount at which we maintain our body weight) by 15–20%. If you are wondering what your maintenance energy expenditure is, since one kilogram of fat contains 7700 kcal, one could lose 0.36 kg of body fat in a week simply by restricting energy intake. It would take less than 3 weeks to lose 1 kg of fat.

How many kilograms can one lose just by adding physical activity?

If a woman had not changed the amount of energy she consumed from her diet, but only tried to reduce her weight through increased physical activity, the weight loss would have been different. However, it would naturally depend on the type of activity, its duration, frequency, intensity, etc. Let's assume she would increase the amount of walking and integrate strength training. During an hour of brisk walking at a speed of 5.6 km/h, she would burn about 300 kcal. During an hour of strength training, she could burn about 350 kcal.By adding three one-hour walks and three strength training sessions per week, she could burn a total of 1950 kcal and lose about 0.25 kg of fat. Reducing 1 kg of fat would take about 4 weeks.

Caloric Deficit

When you know your energy intake value, it is necessary to reduce it in order to enter the so-called caloric deficit. This means that you should decrease the amount of nutrients consumed from food and drinks by about 15 - 20%. The fastest weight reduction is achieved with a reduction of up to 30%.The caloric deficit works on the principle that we consume fewer calories than we can expend throughout the day. This calorie deficit forces our body to seek an alternative energy source and begins to burn stored fat.

In this way, you gradually start to lose weight and reach your goal. One disadvantage, according to a study, is that the calorie deficit also triggers the process of muscle breakdown. Therefore, it is necessary to do strength training if you want to maintain your muscle mass.

Losing weight should not only mean that a lower number lights up on the scale.

By losing weight, you shape your figure. A beautiful figure and health are determined not only by weight but also by muscles. What we mean to say is that even if you weigh a little more but have more muscles, your body will still look good.

There is indeed a difference whether a higher percentage of your weight comes from fat or from muscles. Your goal should be to lose only fat, not muscles. And we want to guide you there step by step. With our tips, it will surely become easier for you.