How To Lose 1 Kg Per Week Quickly Without Going To Gym

Shalini Thakur

Shalini Thakur
Jun 2023

2 min read
How To Lose 1 Kg Per Week

Table of content

New Client: Hi,  I’ve been struggling with my weight for a while now, and I want to know how to lose 1 kg per week and if it is even possible, I have my doubts. Do you think I can really achieve that?

Fitelo Dietitian: Absolutely! I understand your concerns, but let me assure you that it’s definitely possible to lose 1 kg per week in a healthy and sustainable way. We’ll create a tailored plan that fits your lifestyle and helps you achieve your goals.

New Client: That’s reassuring to hear. I’ve tried various diets in the past, but none of them seemed to work long-term. How is your custom diet plan any different?

Dietitian: I understand how frustrating it can be when diets don’t deliver lasting results. The approach we’ll take is all about making sustainable lifestyle changes rather than following strict and restrictive diets.

New Client: Another concern I have is that I love food, and I’m afraid I’ll have to give up all my favorite indulgences. Will I still be able to enjoy the foods I love?

Fitelo Dietitian: I completely understand your love for food, and the good news is that you don’t have to give up everything you enjoy. It’s all about finding balance and making mindful choices. We’ll work together to find healthier alternatives and portion control strategies that allow you to indulge occasionally without derailing your progress. 

New Client: That’s a relief to hear. I’m starting to feel more optimistic about this weight loss journey. I’m ready to give it my best shot!

Fitelo Dietitian: That’s the spirit! I’m thrilled that you’re feeling optimistic and ready together, we’ll make it happen!

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Is Losing 1kg Per Week Healthy?

Losing 1 kg per week generally requires creating a calorie of around 500-700 calories diet plan per day. This can be achieved through a combination of healthy eating, portion control, and regular physical activity. It’s important to focus on a well-balanced diet that includes a variety of nutrient-dense foods to ensure you’re getting the necessary nutrients while losing weight.

Losing 1 kg (2.2 pounds) per week can be considered a healthy and realistic weight loss goal for many individuals. It is often recommended as a safe and sustainable rate of weight loss by healthcare professionals and experts in the field.

When you lose weight at a gradual pace, such as 1 kg per week, it allows your body to adjust to the changes and adapt more easily. It also gives you a better chance of maintaining weight loss in the long term.

However, it’s important to consider individual factors such as overall health, body composition, and any underlying medical conditions. It’s always recommended to consult with a healthcare professional or a registered dietitian before starting any weight loss plan to ensure it aligns with your specific needs and goals.

What to eat and avoid to lose 1 kg a week.

Losing weight requires a combination of a healthy diet and lifestyle modifications. So to achieve a weight loss of 1 kg per week, it’s crucial to make mindful food choices. Here is the list of foods you should incorporate into your diet and those you should avoid to support your weight loss goals.

Foods To Eat

1.1 Fruits and Vegetables:

  • Enjoy a variety of colorful fruits and vegetables, as they are low in calories and high in fiber, vitamins, and minerals.
  • Incorporate options like berries, leafy greens, cruciferous vegetables, and citrus fruits.

1.2 Lean Proteins:

  • Include lean protein sources to promote satiety and support muscle growth.
  • Opt for skinless poultry, fish, tofu, legumes, and low-fat dairy products.

1.3 Whole Grains:

  • Choose whole grains over refined grains for added fiber and nutrients.
  • Include options like quinoa, brown rice, whole wheat bread, and oats.

1.4 Healthy Fats:

  • Incorporate healthy fats for weight loss in moderation to support heart health and provide a sense of satiety.
  • Choose sources like avocados, nuts, seeds, olive oil, and fatty fish (such as salmon or mackerel).

Limit Or Avoid These Foods:

2.1 Processed and Sugary Foods:

These foods are often high in added sugars, unhealthy fats, and empty calories.

  • Sugary snacks (cookies, cakes, pastries)
  • Candies and chocolates
  • Sugary drinks (sodas, energy drinks, sweetened juices)
  • Processed baked goods (muffins, doughnuts, croissants)

2.2 Refined Grains:

  • They lack fiber and nutrients, and rapid digestion can lead to blood sugar spikes.
  • White bread
  • White rice
  • Regular pasta
  • Packaged cereals high in sugar

How People At Fitelo Are Losing Weight Without Skipping Their Favorite Food

We at Fitelo have always believed that diets shouldn’t be restrictive or boring but should be fun and fit into your daily lifestyle. So here is a proof of that.

How to lose 1 kg per week Without Gym?

So if you are not a gym person or don’t want to do any heavy workouts. Here are some unique and self-help forms of exercise that you can incorporate into your routine to help you lose 1 kg per week:


Yoga combines physical postures, breathing exercises, and meditation. It helps improve flexibility, strength, and balance and promotes relaxation. There are various styles of yoga to choose from, such as Hatha, Vinyasa, or Ashtanga Yoga.


Pilates is a low-impact exercise that focuses on core strength, flexibility, and body awareness. It involves controlled movements and is excellent for improving posture, toning muscles, and enhancing overall body strength.

Dance Fitness:

Dance-based workouts, such as Zumba or dance cardio classes, can be a fun and effective way to burn calories while enjoying music and movement. These workouts incorporate different dance styles and cardio exercises, keeping you engaged and motivated.

Outdoor Activities:

Hiking, biking, swimming, kayaking, or playing sports like tennis or basketball are excellent ways to burn calories, improve cardiovascular fitness, and enjoy the outdoors.

Indoor Cycling:

However, if you have access to a stationary bike or attend cycling classes, indoor cycling can be a challenging and enjoyable way to burn calories and improve cardiovascular fitness.

Jump Rope:

Jumping rope is an effective and portable cardio for weight loss that can be done at home or outdoors. It burns a significant number of calories and engages multiple muscle groups, including the legs, arms, and core.

Know Your Healthy Weight!

Before you are looking for solutions how to lose 1 kg per week, first check your weight through, Bmi Calculator or Body mass index (BMI). It is a widely-used measurement tool that can help you determine if you are at a healthy weight. It is a simple calculation that takes into account your weight and height.

In Short: How To Lose 1 Kg Per Week?

Losing 4 kilograms in a month is achievable through a combination of healthy eating habits and regular exercise. Creating a calorie deficit by consuming fewer calories than you burn is essential. So, focus on a balanced, nutrient-dense diet that includes fruits, vegetables, whole grains, lean proteins, and healthy fats. Practice portion control and mindful eating.

Engage in regular physical activity, including both cardio for weight loss and strength training. Also, consider incorporating HIIT workouts into your routine to maximize calorie burn. Stay hydrated, prioritize quality sleep, and seek support from friends or support groups.

However, remember to consult with healthcare professionals for personalized guidance, as individual factors can affect the weight loss journey. Set realistic goals, stay consistent, and celebrate your progress along the way.

Parth Fat Loss Transformation | Lost 8Kgs In Just 1 Month!

Parth Kholi is a salesman who keeps on traveling for his work due to his busy schedule and work stress, he started gaining some extra pounds. He tried multiple methods to get rid of being overweight but unfortunately, nothing works for him and even his workout routine was not on track due to his work trips. 

With 80% Diet and 20% minimal exercise, Parth Kholi lost a lot of inches in just a few weeks. Also, this helped him stay confident and his battle with his work stress also got vanished. 

He set small milestones for him to get in shape and with the help of a customized diet plan for weight loss created by Fitelo’s dietitians and nutritionists he managed to achieve them before time. 

Fun Fact

Cornflake vs Idli
While there is 10g fat in 100g cornflakes where if we talk about Idli then it is 0.8g so fat loss will be there for sure.
Sodium, we all know it’s not healthy for the body at all. Corn Flakes have 207mg whereas in Idli it is 150mg only.

Frequently Asked Questions

How can I calculate my weight loss of 1 kg per week?

You can use how to lose 1 kg per week calculator to determine the number of calories you need to consume and burn to lose 1 kg per week.

Is it possible to lose 1 kg per week twice?

Yes, It requires consistent effort, dedication, and a calorie deficit of 7,000 calories per week for each period of weight loss.

How do I calculate the calories to lose 1kg per week calculator?

You can use a lose 1 kg per week calculator. It will estimate the daily calorie intake required to achieve a weekly weight loss of 1 kg based on your current weight, and height.

Where Can I Find lose 1 kg per Week calculator?

There are various online weight loss calculators available that can help you determine the number of calories you need to consume and burn to lose 1 kg per week. You can search for “weight loss 1 kg per week calculator” to find one that suits your needs.

How long will it take to lose 1 kg per week?

It can take approximately 4-6 weeks to achieve a 1 kg per week weight loss with consistent effort and a healthy approach.

What If I Fail My Goal Of Losing 1 Kg Weight?

Don’t be discouraged if you don’t reach your goal of losing 4 kilograms in a month. Focus on the progress you have made and continue to maintain healthy habits.

How Many Kilos Can You Lose In 4 Months?

That depends on the type of diet you consume your age, your current weight, and the physical activities you are into.

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Contact Us Today

We’re never leaving you hanging with doubts, queries, as well as confusing questions. We understand how all this information gets overwhelming as well as a little confusing on your way to a healthy lifestyle. Hence, you can always contact us at any time as our experts are here to guide you 24/7. Also, we will help you achieve your weight loss goals.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy as well as Enjoy a long happy life

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