Fitness Coach Shares Effective Tips to Lose 1 kg Weekly Before 2026

As the year approaches its end, many individuals are focusing on improving their health habits. Fitness coach and nutritionist Aarja Bedi has outlined a straightforward three-step plan aimed at helping people safely lose 1 kg per week. In a social media post dated November 21, she emphasizes that even modest, consistent changes can yield significant results, especially for those looking to start 2026 on a healthier note.

The first step in Bedi’s approach is to establish a realistic weight-loss target. She advises aiming to lose between 1–1.5 percent of one’s body weight each week. For example, a person weighing 72.5 kg would aim to lose approximately 0.73 kg weekly. This target is particularly feasible for individuals with higher body fat percentages, who may experience more rapid weight loss.

Next, Bedi recommends converting this weight-loss goal into a corresponding calorie deficit. According to her, losing 1 pound (0.45 kg) of fat requires a deficit of about 3,500 calories. So, for the aforementioned target of 0.73 kg, the weekly calorie deficit would be around 5,600 calories, translating to a daily deficit of approximately 800 calories. Given that achieving such a deficit solely through dietary adjustments can be challenging, Bedi suggests a balanced approach that includes both dietary changes and increased physical activity.

Creating a Sustainable Calorie Deficit

To implement this calorie deficit, Bedi outlines a practical strategy involving both nutrition and movement. She recommends cutting about 600 calories from daily food intake. The remaining 200 calories should be burned through increased physical activity.

Bedi highlights simple ways to achieve this increase in movement. She suggests incorporating an additional 3,000 steps into one’s daily routine. This can be achieved through various methods, such as a single 30-minute walk or two 15-minute walks. She encourages individuals to check their phone’s Health app to determine their average daily steps and then add the extra steps accordingly.

In addition to walking, Bedi recommends engaging in three sessions of 20-minute cardio each week. Options include activities like biking, swimming, dancing, or using an elliptical machine. The key is to choose exercises that individuals enjoy, ensuring consistency and motivation.

For those seeking an additional edge, Bedi offers a practical tip: wearing a weighted vest during walks can enhance calorie burn without requiring extra effort. This simple adjustment can make daily walks more effective in achieving fitness goals.

It is important to note that this guidance is based on Bedi’s personal expertise as a fitness professional. The information shared in her social media post is intended for informational purposes and should not replace professional medical advice. Individuals considering significant changes to their diet or exercise routine are encouraged to consult healthcare professionals for personalized guidance.

This structured plan from Aarja Bedi serves as a reminder that small, consistent actions can lead to substantial changes in health and fitness as the new year approaches.