Scientifically, burning more calories than you consume causes weight loss, and because of this thinking, some diets and eating plans rely on calorie counting to generate weight loss. But what if you could lose a pound a week, in a healthy way? Anyone who lowers the scale's hands in a healthy and consistent way should lose weight at a slow and steady rate.

Most experts recommend losing about one to two pounds a week, so how do you reach this goal?

You need to adjust your energy balance to achieve the correct caloric deficit.

So, to eliminate one pound per week, you need to achieve a total deficit of about 3500 calories per week - or 500 calories per day.

How to lose a kilo a week: Tips for losing weight

The math may be simple, but changing habits to eat less and move more is difficult.

As always, calorie counts are estimates, so exact numbers may vary. And each activity or food exchange should result in a deficit. That means you can't compensate for diet-friendly behavior with extra food or napping. But each combination should put you one step closer to reaching your goal.

Read also: 10 easy ways to cut 100 calories or more

Go to the gym

It sounds simple, but everyone has reasons to avoid that little visit to the gym. But don't make excuses. Choose fat-burning aerobic exercises that can be quantified so you know exactly how many calories you are eliminating during your session. Set a goal to burn at least 300 calories.

To burn an extra 250 calories, increase the speed or incline when you are on the cardio machine at the gym. Just a small adjustment can add 200 to 300 extra calories during your workout.

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Take a walk with your dog

Your dog is the perfect personal trainer for weight loss. He is always ready to help you and keep you company. To burn 250 calories, take your dog for a brisk one-hour walk.

Skip the booze to lose a pound a week

It is also possible to lose a pound a week by skipping drinking. In fact, you can easily lose weight if you stop drinking temporarily or permanently. Each alcoholic drink contains 100 to 300 calories - or more.

Be active on a daily basis

Walking to work, running on a treadmill, taking an evening stroll, picking up the stairs, doing household chores, running after your kids, it all counts. If you're already active enough during the day, add more movement. You can turn your cleaning chores into a workout to tidy up and tone up at the same time. Or turn your evening stroll into an interval walking workout(vary the speed and incline), which is a great way to improve fitness and burn more fat.

Burn 500 extra calories by completing a one-hour stair climbing workout. If that sounds too challenging, don't worry. You don't even need a gym membership to complete this task. In fact, you can lose weight at work with this simple routine. Just take breaks every hour and climb the stairs for 7 to 10 minutes. After several sessions, you'll have a full one-hour workout.

Drink water

Drink water instead of sugary drinks, flavored water, sodas or juices to save hundreds of calories during the day.

Choose healthy snacks

The calories from daily snacks can total more than what you consume for lunch or dinner, so to reduce your intake by 500 calories, replace snacks with a single serving of a fresh fruit or vegetable. It is also possible to eliminate snacking altogether. Believe it or not, eating between meals is not necessary when you are trying to lose a pound a week. In fact, it canactually cause weight gain.

Bet on walking to lose one kilo per week

Hate hard workouts? No problem! Burn 500 extra calories with two easier (but longer) workouts during the day. Schedule a morning walk for an hour in the morning and then again in the evening. Each workout should burn approximately 250 calories.