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…
​
Step on the scales (optional) and take your measurements (chest/waist/hips).
Keep a food diary for a week 
Take your measurements a week later on the SAME day and time.
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).
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 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?
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