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Losing 2 kg in 2 weeks is quite an easy task. Furthermore, it does not require you to adopt unhealthy or dangerous diets. This weight loss is within safe, healthy and sustainable limits. [1] X Trusted Source Centers for Disease Contrp and Prevention Go to the source You only need a few small changes to your diet and a proper exercise plan to lose weight fairly quickly .
Steps
Exercise to Support Weight Loss
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Doing morning excercises. If you’re exercising in the afternoon or evening, consider switching to morning workouts.
- Some studies have shown that exercising in the morning helps the body burn calories more easily from stored fat instead of burning calories the body takes in through food during the day. [2] X Research Source
- Exercise regularly 20-30 minutes after waking up. [3] X Research Source In addition, exercising in the morning can also help you avoid skipping exercise because of being too busy or too tired after a working day and not being able to exercise at other times.
- At first, changing habits can be a bit difficult. But after a few days of waking up early (and going to bed earlier), you’ll feel better with your new morning routine.
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Do high-intensity interval training (HIIT). There’s a reason why HIIT has become so popular these days. Research has shown that this exercise helps burn fat better, helping the body’s metabolic rate to be higher than conventional exercises. [4] X Research Sources
- A typical HIIT workout will include alternating bursts of high-intensity exercise (such as sprinting) with moderate-intensity movements (such as jogging). You should do HIIT exercises 1-2 times per week.
- Do 45 minutes of cardio, including 10 minutes of warm-up and 10 minutes of relaxation at the end of the exercise. In the 25 minutes in between, you should do 30 seconds to 1 minute of sprints interspersed with 2-4 minutes of moderate intensity.
- HIIT exercises help boost the body’s production of growth hormone by 450% within 24 hours. This helps you burn more fat than muscle, so it’s the ideal exercise for weight loss. [5] X Research Sources
- High intensity here means that the heart rate is 90% of the maximum. When exercising at high intensity, you will not be able to talk and feel like “out of breath”. Moderate intensity means heart rate is 65-80% of maximum. In this case, you will still be able to talk, but will have to gasp for air. You should practice alternating these movements.
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Start strength training exercises. The rest of the week when you don’t do HIIT, you should do muscle building exercises.
- Strength training will help you develop strong muscles. The more lean muscle you have, the higher your body’s metabolic rate. [6] X Trusted Source Mayo Clinic Go to Source
- Start a new week with popular movements such as forearm dumbbells, backhand dumbbells, pushups, chest presses. These are pretty quick moves and you can easily incorporate them into your daily exercise regimen.
- Try a new machine, kettlebell, or TRX rope. For better results, you should exercise with a friend or trainer to show you how to use new equipment.
- The ideal weight of the device is one that will allow you to complete 2-3 rounds of 8 reps before your muscles get tired and you can’t do another round.
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Integrate other cardio exercises. In addition to HIIT and muscle building exercises, you should do a few cardio exercises. This exercise will assist you in losing weight. [7] X Trusted Source Mayo Clinic Go to Source
- Like HIIT, cardio also helps burn a large amount of calories. You should do 150 minutes of cardio per week (the length of HIIT should be similar). [8] X Trusted Source Centers for Disease Contrp and Prevention Go to source
- Other exercises include walking/running, cardio, dancing, swimming or taking an aerobics class.
- One of the key differences between cardio and HIIT is that, cardio exercises are done at a moderate and steady intensity, without the alternating between high and moderate intensity like HIIT exercises.
Eat to Lose Weight
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Cut about 500-750 calories from your daily diet. Besides exercise, cutting calories and changing your diet will also help you achieve your goal of losing 2 kg in 2 weeks. [9] X Trusted Source Mayo Clinic Go to Source
- While reducing calorie intake will help with weight loss, cutting too many calories will slow weight loss, malnutrition, and fatigue. [10] X Trusted Source National Institute of Diabetes and Digestive and Kidney Diseases Go to source
- Besides, you should remember that you are also burning calories through exercise. This combination helps you burn more calories and achieve your weight loss goals more easily.
- Consult a food magazine or diet control software to find out how many calories you are taking in each day, thereby cutting 500-750 calories. You should continue to monitor your calorie intake to make sure you’re not overeating and keeping your calories at the desired level.
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Healthy breakfast. Breakfast is a very important meal of the day, especially when you want to lose weight. [11] X Research Source
- Don’t eat anything for breakfast. Breakfast should be rich in protein and fiber to fuel your day and keep you feeling fuller for longer. [12] X Research Source
- A breakfast rich in protein and fiber will help you feel hungry longer.
- Try oatmeal with low-fat milk, Greek yogurt with granpa (breakfast cereal with rolled oats, brown sugar/honey and nuts) and berries, or 2 omelettes with vegetables or 1 boiled eggs.
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Try to limit carbohydrates (carbs) in your daily diet. Losing 2 kg in 2 weeks is not difficult, but a proper diet will help you achieve your goal easier. Limiting the amount of carbs in your daily diet will help you lose weight faster. [13] X Trusted Source Mayo Clinic Go to Source
- Carbs are found in many foods. However, you can limit some types of carbs and this will help you lose 2 kg easier than just following a low carb diet.
- Carbs are found in the following foods: dairy products, nuts, starchy vegetables, legumes, and fruits.
- Instead of eating bread, rice or pasta (noodles), you should eat sweet potatoes, beans and other starchy vegetables and fruits. These are foods rich in fiber, vitamins and minerals that are essential for good health.
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Eat protein and vegetables at each meal. As with breakfast, meals that are high in protein and low in carbs will make it easier to lose weight. [14] X Trusted Source PubMed Central Go to Source
- Instead of counting your protein intake each day, simply eat 1-2 servings of lean protein with each meal and snack. This way, you will have enough nutrients for your body.
- A serving of protein includes 85-110 g or ½ cup of beans or lentils. Remember to measure your portion accurately to control your protein intake. [15] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to source
- Choose lean protein like chicken, eggs, lean beef, tofu, or low-fat milk to keep calories at desired levels.
- Add protein with vegetables. You should choose non-starchy vegetables such as lettuce, broccoli, bell peppers, brussels sprouts (tiny cabbage) or tomatoes because they contain very few calories. You can eat a serving of 1 cup or 2 cups of green salad. [16] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source
- These vegetables are also packed with fiber and other essential nutrients that help you feel fuller for longer and without consuming too many calories.
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Replace processed foods with more nutritious foods. Limit or avoid processed foods for 2 weeks of weight loss to reach your goal without interruption.
- Processed foods are often high in calories, sugar, unhealthy fats and preservatives. [17] X Trusted Source EatRight.org Go to Source
- Eating processed foods often or in large amounts will hinder weight loss or even make you gain weight.
- Eliminate processed foods such as alcohol, soft drinks such as soda, candy, baked goods, ice cream, breakfast cakes, sugary cereals, fried foods or processed fatty meats.
- For example, replace your post-dinner dessert cookies with fruit, dark chocolate, or yogurt to reduce calories and sugar. Or instead of ordering fried chicken sandwiches, you should order grilled dishes to reduce fat and calories.
Advice
- Consult your doctor before losing weight. They will let you know if weight loss is right for your health.
- Two weeks is a reasonable amount of time to lose 2 kg. However, you should not lose more than 2 kg during this time. If you want to lose 5 kg or more, you need more time.
X
This article is co-authored by a team of editors and trained researchers who confirm the accuracy and completeness of the article.
The wikiHow Content Management team carefully monitors the work of editors to ensure that every article is up to a high standard of quality.
There are 17 references cited in this article that you can view at the bottom of the page.
This article has been viewed 8,780 times.
Losing 2 kg in 2 weeks is quite an easy task. Furthermore, it does not require you to adopt unhealthy or dangerous diets. This weight loss is within safe, healthy and sustainable limits. [1] X Trusted Source Centers for Disease Contrp and Prevention Go to the source You only need a few small changes to your diet and a proper exercise plan to lose weight fairly quickly .
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