How to Lose 3 kg of Body Fat in One Month: A Certified Trainer's Guide

Is it healthy?

Is it achievable?

Lose 3kg in 1 month

Losing 3 kg (approximately 6.6 pounds) in a month is generally considered a healthy and achievable goal. It would require a calorie deficit, which means you need to burn more calories than you consume. A safe rate of weight loss is about 0.5 to 1 kg (1 to 2 pounds) per week. 

Shedding 3 kg of body fat in a month largely depends on your metabolism, dietary habits, and physical activity levels and I've got the perfect plan for you. As a certified trainer and nutrition coach, I'm here to guide you through this journey with practical, science-backed advice. 

First, Let’s Do Some Math

To lose 1 kg, you need to burn about 7,700 calories. So, to lose 3 kg in one month, you’ll need a daily calorie deficit of around 770 calories. Sounds tough? Trust me, it's doable with the right approach.

Beware!!!

These tips are dangerously good because they work! When I work with my 1-1 clients, I provide customized solutions to help them achieve such results. If you’re reading this, it’s your responsibility to be discerning and choose what can effectively apply to you. Cool? Let's continue.

Build the Habit

Pick 3 (not more) things that will help you achieve a deficit and stick to them consistently. If fat loss is the goal, remember that there's no one-size-fits-all solution. However, performing a combination of effective strategies consistently will give you results.

Fat Loss Hacks 101

So, pick ANY 3 of these famous weight loss hacks and commit to them for the next 30 days. It’s really that SIMPLE. 

Here are your options:

- Walk 10,000 steps a day: Walking 10,000 steps equates to walking about 5 miles and can significantly increase your daily calorie burn. Additionally, Taking 10,000 steps daily helps relieve symptoms of depression and anxiety and help you feel more focused, sharp and happier.

Walking 10,000 steps a day relieves symptoms of depression and anxiety

- Eat 30g of protein at every meal: Protein increases satiety and boosts metabolism and examples of these are eggs, lentils, greek yogurt etc.

- Cut out sugar and processed foods: Reducing your intake of added sugar over time can benefit your overall health, including controlling insulin levels, aiding fat loss.

- Fill up half your plate with veggies and fiber-rich foods: Diets high in fruits and vegetables can help prevent type 2 diabetes, lower blood pressure, help you maintain a healthy weight, and even make your skin glow. It also aids digestion and keeps you full.

- Remove bread, rice, and pasta: The main problem with white rice, bread, pasta is that they trigger a cycle of food craving. After you eat them, they release a sudden spike of sugar in your bloodstream.There are high in carbs and calories.

- Stop eating out and prepare all your meals: Homemade meals are generally healthier and lower in calories.

- Avoid liquid calories - No alcohol, or sugary drinks: These are often calorie-dense without making you feel full. Take healthy water insead.

- Eat on a smaller plate: Smaller plates can help control portion sizes.

- 3-4 strength training workouts a week: Building muscle increases metabolism.

- Eat slowly without distractions: Mindful eating helps you recognize when you’re full.

If you already do any of these, pick 3 NEW habits to stack.

Got your 3? Good.

Now, here’s my exact strategy:

Intermittent Fasting

I’m a HUGE fan of fasting. 

Your system needs about 5 to 6 hours to digest a meal. I don’t believe in 5-6 small meals a day. Timing your meals matters; it's not just about calories in and out. Studies suggest intermittent fasting can help with weight loss by reducing calorie intake and improving metabolic health.

Fun Cardio

I already strength train religiously, so I’d focus on more high-intensity interval training (HIIT) workouts. HIIT can boost your metabolism and keep you burning calories even after your workout. Plus, it's a fun way to mix things up. My go-to’s are dancing and skipping. According to research, HIIT is highly effective for fat loss and improving cardiovascular health.

Low Carb

Low carb, not NO carb. Avoid overly restrictive diets. Being more disciplined without eliminating entire food groups is key. Extreme calorie-cutting often leads to binge eating and weight regain. Moderate your carb intake, focus on complex carbs, and avoid processed foods. A balanced low-carb diet can help manage hunger and promote sustainable weight loss.

Volume Eating

Follow this Plate Rule: 

Build all your meals around protein. 

Cut sugar and processed food, and you’ll see an immediate drop in water weight and bloat. 

Volume eating involves consuming large amounts of low-calorie, high-fibre foods to keep you full. 

Fibre stabilizes blood sugar, slows stomach emptying, and promotes satiety, making it easier to maintain a calorie deficit. Studies link high-fiber diets to successful weight loss.

If you want a proven plan to get you lose 3kg in one month fast! 

Click the link below to book a free consultation

Or send an email to hello@gbemigiwa.com 

Gbemi Giwa.