Good for you, Kez!
Just a note about diet expectations. One Kilo per week would be a huge amount to lose on a sustained basis, almost impossible, really. A realistic goal would be about 2 Kilos per month. The initial higher rate of weight loss that dieters see is mostly just lost water, not lost fat. And you'll eventually gain that water back!
FWIW, there is a scientific explanation.
Your body stores energy in the form of carbohydrates stored in muscles, and to a smaller extent in the liver. The form of storage is glycogen, which is 1 glucose molecule combined with 3 water molecules.
When you start dieting and your calorie intake is much less than what you are burning, those glycogen stores decrease as your body burns some of that glucose for fuel, but does not replace it. So for example, if you use about 250 grams of your stored glucose (which is about 1000 Calories worth) your weight decreases by not just the 250 grams, but also by the 750 grams of water that was stored with the glucose as glycogen.
You think, great! I've lost a Kilo with hardly any effort at all!
But, your body will need to replace that stored glycogen at some point, and the weight comes back with it!
Long term, sustainable, weight loss is the loss of body fat (which stores about 9 Calories per gram, and doesn't need to be replaced!). Body fat is burned more slowly than carbohydrates.
To lose 2 Kilos per month you need to burn about 500 Calories a day more than you take in. That's about the most you can do without being in a state of semi-starvation and negatively impacting your health.
Kris
Take what I say with a grain of salt. But limit your sodium intake to about 2 grams per day!
(I am not a medical professional or dietician.)
