There are no magic shortcuts: from a physiological point of view, 1 kg of adipose tissue corresponds to approximately 7,000–7,700 kcal of stored energy.
To achieve real weight loss, an energy deficit is required — that is, consuming fewer calories than are expended. Creating a moderate deficit, through balanced nutrition and daily movement, is the key to losing weight in a healthy and sustainable way.
What is meant by a moderate deficit?
A daily deficit of 500 kcal → approximately 1 kg lost in 14 days. Excessively drastic deficits (over 1,000 kcal/day) are not recommended, as they:
• increase the risk of losing lean mass;
• lower metabolic rate;
• make long-term weight maintenance more difficult.
–300 kcal from food + –200 kcal from movement = –500 kcal total
Considering that the energy expenditure of a person weighing around 75 kg is on average 40–50 calories per kilometre walked, the same person would need to walk a distance of approximately 140–175 kilometres to lose just 1 kilogram.
What not to do:
• follow a drastic diet or skip meals;
• engage in excessive physical activity;
• become obsessed with the scales.
To achieve healthy and balanced weight loss, a personalised programme that includes both movement and nutrition is essential — not self-managed, but structured by experienced and qualified professionals.
It is also important to remember that body weight simply reflects total body mass. To gain a more complete picture of overall health and physical condition, body composition analysis is required: body fat percentage, lean mass (muscles, organs, bones) and water. When carried out by qualified professionals using specific tools such as bioelectrical impedance analysis, body composition assessment allows nutrition and training to be optimised in order to achieve health and fitness goals.