How to lose 1.5 kg in 7 days: Fitness coach shares practical tips without crash diets
His guidance focuses on creating a calorie deficit, prioritizing protein, performing fasted incline cardio, lifting weights, staying hydrated, avoiding refined sugar, and getting quality sleep. By following these realistic, science-backed strategies, you can achieve noticeable results while building sustainable habits. Let's take a look at his detailed recommendations.
Many people assume fast results require extreme calorie restriction or skipping meals, but the truth is that smart planning, consistency, and lifestyle adjustments can deliver results without compromising your health.
Zack's tips provide a realistic and actionable strategy for anyone looking to shed weight in a week while maintaining energy levels and muscle mass.
Tips to
lose weight quickly
without any crash diets
Calculate your BMR and TDEE
Understanding your Basal Metabolic Rate (BMR) is the first step to managing weight effectively. BMR is the number of calories your body burns at rest, while Total Daily Energy Expenditure (TDEE) includes calories burned through activity.
Formulas to estimate BMR:
For men: 66.47 + (13.75 × weight in kg) + (5 × height in cm) – (6.75 × age)
For women: 655.1 + (9.56 × weight in kg) + (1.85 × height in cm) – (4.68 × age)
Once you know your BMR, multiply it by your activity level to get TDEE.
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This gives you a realistic estimate of your daily calorie needs, which helps create a sustainable calorie deficit for weight loss.
Create a calorie deficit
Weight loss requires consuming fewer calories than your body burns. Zack Chug recommends a 500-calorie deficit per day, which can help you safely lose approximately 1.5 kg in a week.
Tip: Track your meals using an app or journal to stay consistent and monitor calorie intake effectively.
Benefit: Controlled calorie reduction helps you lose fat safely while preserving muscle and maintaining energy levels.
Prioritize protein intake
Eating sufficient protein is essential for maintaining muscle mass while losing fat. Zack suggests consuming about 1 gram of protein per pound of body weight. This not only preserves lean muscle but also helps boost metabolism and supports overall strength during fat loss.
Tip: Include protein-rich foods like eggs, chicken, fish, lentils, Greek yogurt, tofu, and whey protein in your diet.
Benefit: Protein keeps you full longer, curbs overeating, and supports metabolism for effective weight management.
Incorporate fasted incline cardio
Fasted cardio involves exercising on an empty stomach, usually in the morning. Zack recommends 20 minutes of fasted incline cardio, five times a week, which can enhance fat burning.
Tip: Walk or jog on a treadmill with a slight incline for effective cardio and calorie burn.
Benefit: This strengthens leg muscles, boosts metabolism, and improves overall endurance while supporting weight loss.
Lift heavy weights
Strength training is crucial for building muscle, increasing metabolism, and promoting fat loss. Zack advises lifting heavy weights three times a week.
Tip: Focus on compound movements like squats, deadlifts, and bench presses.
Benefit: Muscle burns more calories at rest, making weight management easier.
Stay hydrated
Proper hydration is vital for metabolism, appetite control, and overall health. Zack recommends drinking 3–4 liters of water daily.
Tip: Start your day with a glass of water and sip throughout the day.
Extra benefit: Hydration helps reduce water retention and supports digestion.
Avoid refined sugar and processed foods
Cutting refined sugar and processed foods reduces unnecessary calories and prevents insulin spikes that promote fat storage.
Tip: Replace sugary snacks with fruits, nuts, or dark chocolate in moderation,
Benefit: Keeps blood sugar stable and reduces cravings.
Drink black coffee while fasting
Black coffee during fasting can help curb appetite and boost metabolism.
Its caffeine content increases energy, supports fat burning, and improves focus, making fasting easier. Consumed without sugar or cream, it's a low-calorie way to enhance your fasting routine.
Tip: Avoid adding sugar, cream, or milk to maintain fasting benefits.
Extra perk: Coffee can provide energy for morning workouts without adding calories.
Prioritize sleep and recovery
Sleep is a critical component of weight loss and overall health. Aim for 6–8 hours of quality sleep each night, as it helps regulate hunger hormones, boosts metabolism, and supports fat-burning processes.
Consistent, restful sleep also improves energy levels, reduces cravings, and enhances your body's ability to recover from exercise, making it easier to stay on track with your diet and fitness goals.
Tip: Stick to a regular sleep schedule and relaxing bedtime routine to improve sleep quality and aid weight loss.
Extra perk: Good sleep boosts mood, reduces stress, and supports better focus for healthier daily choices.
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Losing 1.5 kg in 7 days is achievable without crash diets when you combine smart nutrition, exercise, hydration, and proper rest. As Zack Chug shared in his August 6 Instagram post, calculating your BMR, maintaining a calorie deficit, prioritizing protein, incorporating fasted incline cardio, lifting heavy weights, staying hydrated, avoiding refined sugar, drinking black coffee while fasting, and getting enough sleep can help you reach your goals safely and sustainably.
Consistency is key. Following these tips diligently will not only help you lose weight in a week but also set the foundation for long-term healthy habits. Remember to consult a healthcare professional before making significant changes, especially if you have any medical conditions. By following these practical strategies, you can achieve noticeable results while keeping your body strong, energized, and healthy.
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