{"id":335862,"date":"2025-12-07T22:44:08","date_gmt":"2025-12-07T22:44:08","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/335862\/"},"modified":"2025-12-07T22:44:08","modified_gmt":"2025-12-07T22:44:08","slug":"fitness-coach-shares-3-simple-tips-to-lose-1kg-per-week","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/335862\/","title":{"rendered":"Fitness coach shares 3 simple tips to lose 1kg per week"},"content":{"rendered":"

As the year draws to a close, there is a renewed focus on health, routine and mindful habits. For those hoping to start 2026 on a stronger note, even small, consistent changes can make a significant difference. Aarja Bedi, certified fitness coach and nutritionist, shares in her 21 November Instagram post 3 essential steps that can support safe weight loss of 1kg per week.<\/p>\n

“This is a faster fat-loss phase, the exact mini-cut I use when I want quick results or when I’m kicking off a dieting phase,” Aarja says, as she breaks down a simple, actionable plan anyone can follow.<\/p>\n

1. Choose your weekly weight-loss target
“Aim to lose 1\u20131.5 percent of your bodyweight per week. For most people, that’s roughly 0.7\u20131.4 kg per week. If you’re 25 percent + body fat, you might drop even more, totally normal.” She also gives an example: “72.5 kg \u2192 72.5 \u00d7 0.01 = 0.73 kg per week.”<\/p>\n


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2. Convert that into a weekly calorie deficit
According to Aarja, “1 pound (0.45 kg) of fat \u2248 3500 calories.” So using the same example: “0.73 kg (~1.6 lbs) \u00d7 3500 \u2248 5600 calories per week \u2192 800-calorie deficit per day.” Since cutting 800 calories purely through food can be challenging, Aarja suggests splitting the deficit.<\/p>\n

3. Create the deficit
Aarja advises dividing the daily deficit into food and movement:<\/p>\n

“Cut ~600 calories from your daily maintenance.”
\n“Create the remaining ~200 calories through movement.”<\/p>\n

She breaks down the movement part with simple steps anyone can follow: “Walking burns about 30\u201340 calories per 1,000 steps, depending on pace and bodyweight.”<\/p>\n

Here’s what she recommends:
Aarja recommends increasing your daily movement by adding 3,000 steps per day, saying, “Check your phone’s Health app for your current average and add 3,000.” This could be a single 30-minute walk, two 15-minute walks, or any combination that conveniently fits into your routine.<\/p>\n

Along with this, she advises 3 sessions of 20-minute cardio per week, “Bike, swim, dance, fast walk, elliptical, stair stepper, anything you enjoy,” she adds. For an extra boost, Aarja suggests a simple hack: “Wear a weighted vest during walks for extra calorie burn without extra effort.”<\/p>\n

Note to readers: This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.\u00a0This article is for informational purposes only and not a substitute for professional medical advice.<\/p>\n","protected":false},"excerpt":{"rendered":"As the year draws to a close, there is a renewed focus on health, routine and mindful habits.…\n","protected":false},"author":2,"featured_media":335863,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[62],"tags":[337,97],"class_list":{"0":"post-335862","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-fitness","9":"tag-health"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/335862","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/comments?post=335862"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/335862\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media\/335863"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media?parent=335862"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/categories?post=335862"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/tags?post=335862"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}