How can one lose 1kg weight in 1 month?

How can one lose 1kg weight in 1 month? 

🔢 1. Understand the Math

• 1 kg of fat = ~7,700 calories
• To lose 1 kg in 30 days:
  • You need a daily calorie deficit of ~250–300 calories

🍽️ 2. Adjust Your Diet

• Eat whole foods: Prioritize fruits, vegetables, whole grains, lean proteins, and healthy fats.
• Reduce high-calorie foods:
  • Cut down on sugary drinks, fried foods, processed snacks, alcohol.
• Portion control: Even healthy food can cause weight gain in excess.

Simple Diet Tweaks:

• Swap soda for water = ~150 kcal saved
• Use less oil when cooking
• Eat slower (helps avoid overeating)

🏃 3. Increase Physical Activity

• Exercise helps burn extra calories and preserve muscle.

  Options:

  • Brisk walking (30–45 min/day)
  • Light jogging or cycling
  • Home workouts (YouTube has many bodyweight routines)

  🔁 Even 3–4 sessions per week can make a big difference.

😴 4. Sleep & Stress Matter

• Lack of sleep and high stress can increase hunger hormones and reduce willpower.
• Aim for 7–8 hours of sleep per night

🧘‍♂️ 5. Track Progress

• Weigh yourself once a week
• Track your food (use apps like MyFitnessPal or Cronometer)
• Watch how clothes fit or take progress photos