How to lose 1kg per week. A step by step guide

How to lose 1kg per week

A step by step guide.

Before I begin, lets get the below lesson clear (so that everything else makes sense).

What you eat and drink each week (CALORIES IN)


How much you move each week (CALORIES OUT)


How much you weigh now (YOU NOW)

** Please note – The above equation assumes that you have stayed the same weight for a period of time 

If you are losing weight (no matter how slowly), then your IN + OUT = a lower weight than you are right NOW. It’s just that you haven’t reached it and plateaued yet.

If you are gaining weight (no matter how slowly), then your IN + OUT = a higher weight than you are right NOW. It’s just that you haven’t reached it and plateaued yet.

Ok, now that is out of the way… LET’S GET STARTED.


STEP 1)  

Determine what and how much you currently eat and drink each week.


  • You can go old school and journal it with pen and paper.
  • You can get all techy and use apps such as or
  • You can take a picture of everything you put in your mouth over the week

Also see –



Aim to replicate that each week (not exactly, but roughly similar amount and choices).

Before you tell me how BORING this is going to be, think back to last week. Did you eat any of the same things this week?

Most of us eat many of the same food and meal choices over and over again.


Find the easiest and simplest way to reduce your calories by 500 each day (or 3500 per week).

*** NOTE –  – Most of my fat loss coaching clients actually need to INCREASE their NEED foods and nutrients.  They are not getting their minimum essential nutrients, yet they are eating more calories than they need from WANT foods. (resulting in weight gain).  We call this “Overfed, yet starving of nutrients”

Hunger, cravings and low energy are all managed, once you first increase these NEED foods.

Most people are not aware of what is a NEED and what is a WANT. Primarily because of misleading marketing hype and BS that is meant to confuse us. 

Oh, and please don’t be concerned that you will never be able to eat your favourite treat foods again. There is usually plenty of room to budget those in.


Determine how much you currently move and exercise each week

  • You can go old school and journal it with pen and paper
  • You can measure your steps with a pedometer or fit-bit
  • You can wear a heart rate monitor each day for a week to get a baseline figure
  • You can view this article for a complete explanation  How many calories do I burn each day”


Aim to increase this amount by burning up an EXTRA 500 calories each day (or 3500 per week), via movement or exercise or a bit of both.

The important word here is EXTRA. After all, the amount of movement you do right now, results in how much you weigh right now.

500 calories equates to approximately 1 hour of exercise or 2 hours of movement for a 60 – 70kg female.  More calories would be burnt in the same allocated time if you are bigger than this.

Please see THIS article to determine how many calories your favourite activity burns.

I suggest 3 – 5 x week exercise sessions (no more than 1 hour per session) and increase movement on ALL days. Please ensure not to compensate for your exercise session with more rest than you would normally have.

** Important Note – – Exercise is such a SMALL part of how many calories we burn each week.  

There are 168 hours in our week. We are awake for more than 100 of those hours.  If you exercise for 5 hours per week, that’s just 5% of your waking hours.  We need to spend more of our time moving and “off our bums”, but not necessarily exercising.  

Please do this ANY WAY THAT YOU ENJOY.

– –

The above steps equate to a 7000 calorie deficit each week.

Which equates to a 1kg loss each week. (YAY)


Some more important information

  • If you are currently moving a lot, but not doing much structured exercise, then the obvious choice would be to add more exercise and not focus so much on more movement. (this might apply to nurses, waiters / waitresses, etc.)
  • If you are currently exercising most days, but sitting for most of your other hours, then I would NOT advise to add in more exercise. Rather you should aim to swap some of your sitting time for moving time (up to 2 hours per day)
  • If you have already reduced your calorie intake, you should probably focus more on burning UP more energy, rather than reducing your eating plan any further. Please do not go under 1200 calories per day for women and 1500 per day for men.
  • There will be a point where your weight plateaus out. Hopefully you are happy at this weight when this happens. If you are not, you may need to continue to tweak and improve your plan until you are.

A Personal message from Chriss

In most cases this is NOT about totally overhauling your current eating and exercise plan.  In fact the research shows, that the LESS changes you can make(whilst still achieving results), the MORE chance you have of long term success. 

This plan is simply about shaving off 500 calories per day in the way that causes the LEAST amount of disruption to your life. This is easy to do once learn how to read food labels and become calorie aware (not obsessive). 

Then burn up an extra 500 calories per day with some extra movement and exercise in whatever way you enjoy. 10 minutes here, 20 minutes there, DO add up over time.  

You CAN do this.

I believe in you.