Time to read: 3 min

30 November 2022|Lifestyle

You’ve decided to start losing weight! Most people want to shed pounds as quickly as possible. That's why we often get asked how to lose 1 kilogram per week. In this article, we explain how to approach that in a healthy and responsible way.

Losing Weight in Brief

Want to lose weight? You need to consume fewer calories daily than you burn - creating a calorie deficit. That's achieved by eating healthier and being more active.

If you revert to old habits once you reach your goal weight, you’ll likely bounce back to where you started - the infamous yo-yo effect. To lose weight and maintain it, a lifestyle change is essential.

How Much Can You Lose per Week?

To maintain weight, the average man needs about 2,500 calories a day, while a woman needs around 2,000 calories. That sums up to 17,500 kcal per week for men and 14,000 kcal for women.

Tip: Use our formula to calculate your personal calorie needs.

To lose one kilogram of body fat, you must burn 7,500 calories. If you consumed zero calories, a man could potentially lose a maximum of 2.33 kg, and a woman 1.87 kg.

Orangefit Diet

Orangefit Diet is our complete meal shake. It contains all the nutrients you need to keep your belly happy for hours on end.

Order the Diet

Is that healthy?

Our body gets energy from calories to function—walking, cycling, and even keeping your heart beating, breathing, and digestion going. By consuming no (or very few) calories, you disrupt your bodily functions. It's super unhealthy and even dangerous.

What should I do to lose 1 kilogram per week?

How many calories do you need to cut to lose 1 kilogram per week? As mentioned earlier, that's 7,500 calories. That's over 1,000 fewer calories per day. You could also opt to exercise more to burn more calories. Or, of course, a combination of both.

Is losing 1 kilogram per week achievable?

A significant calorie deficit is hard to sustain. It leaves you feeling low, sluggish, and lacking energy, plus hungry all day. It’s tough to keep that up for a long time!

That's why we suggest not dropping more than 500 calories below your calorie needs. You'll lose a maximum of half a kilogram per week, but it's more sustainable.

Keep reading: Here’s how to lose weight quickly and responsibly

Healthy snack

Great for on the go, at work, and always in the snack drawer. The Orangefit Protein Bar is the perfect healthy snack. Give it a try yourself!

Order Protein Bar

Tip: Swap one meal for a meal replacement shake!

A meal replacement shake is a great way to easily lose weight. Orangefit Diet is the best choice. Our shake is packed with healthy nutrients and proteins while keeping you feeling full.

By replacing one meal a day with Orangefit Diet, you immediately consume 250 fewer calories. An average meal contains around 500 calories. Make a few healthy adjustments and effortlessly create a significant calorie deficit.

Free Nutrition Advice

Order two bags of Orangefit Diet or the Weight Loss Pack and receive free personalized nutrition advice from our experts. With tailored meal plans, you'll know exactly what to eat to achieve a healthy and responsible weight loss of 0.5 to 1 kilogram per week. Want to lose weight faster? You can, but limit it to a maximum of four weeks. Then, revert to following our advice.

As a bonus, our nutrition advice helps you adjust your lifestyle. It becomes easy to adopt new habits and maintain your new weight. Good luck!

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