Losing up to 2 kg in 2 weeks requires hard work and patience. Weight loss that is considered healthy is 0.5–1 kg per week so the target of losing 2 kg in 2 weeks or 1 kg per week is a bit ambitious. You have to change your diet and exercise regularly to make this happen.
Step
Method 1 of 2: Exercising to Support Weight Loss
Step 1. Exercise in the morning
If you're used to exercising in the afternoon or evening, consider changing your exercise routine while it's still early in the day.
- Several studies have shown that exercising in the morning increases the body's ability to burn calories from stored fat, not the calories you've consumed throughout the day.
- Schedule exercise for 20 to 30 minutes after getting up in the morning. Plus, getting up in the morning helps ensure that you don't skip exercise because you're too busy or tired all day.
- Changing the schedule was difficult at first. However, after a few days of getting up early (and going to bed earlier), you'll get used to your new morning routine.
Step 2. Do high-intensity interval training (HIIT)
HIIT is very popular these days for good reason. Studies show that HIIT helps burn more fat and boost metabolism for longer than traditional exercise.
- Typical HIIT workouts alternate between very high-intensity exercise (such as sprinting) and moderate-intensity exercise (such as jogging). Do HIIT workouts one to two days each week.
- Do 45 minutes of cardiovascular exercise, including 10 minutes of warm-up and 10 minutes of cool-down. The 25 minutes of which should concentrate on sprinting for 30 seconds to 1 minute and returning to moderate intensity for 2 to 4 minutes.
- HIIT increases human growth hormone production by as much as 450 percent over 24 hours. This exercise helps to lose fat faster than muscle making it ideal for weight loss.
- High-intensity exercise means 80 to 85 percent of maximum heart rate. You can't chat and are "out of breath". Moderate intensity means 65 to 80 percent of maximum heart rate. You can chat, but in short breaths. Alternate between these two exercises.
Step 3. Begin weight training
When there is no HIIT schedule, do weight training. Remember that building muscle takes time. However, regular weight training coupled with a healthy diet can help build muscle mass after 4 to 12 weeks, which will increase metabolism.
- Strength training helps build lean muscle mass. The more lean muscle mass, the higher the metabolic rate.
- Start your week with popular exercises like the bicep curl, tricep press, chest press, row, squat, lunge, and calf raise. This exercise is quick and can be incorporated into your current exercise routine.
- Try a new weightlifting machine, kettle bell, or new TRX rope. Better yet, work out with a friend or personal trainer who can show you how to use the new equipment.
- Do 12 to 15 reps in 2 to 3 sets.
Step 4. Supplement with other types of cardiovascular exercise
In addition to HIIT and strength training, supplement your workout with other cardiovascular activities. This type of exercise also helps support weight loss.
- Like HIIT, cardiovascular exercise also burns quite a number of calories per session. Do 150 to 300 minutes of cardiovascular exercise each week (HIIT also counts).
- Other cardiovascular activities include jogging/running, using an elliptical machine, dancing, swimming, or aerobic exercise.
- One of the differences between cardiovascular training and HIIT is that cardio training is done constantly at moderate intensity, not alternating between high and moderate intensity levels.
Method 2 of 2: Eat to Lose Weight
Step 1. Make a plan to reduce daily calories by 1,000 calories
0.5 kg is equivalent to 3,500 calories so 2 kg is equivalent to 14,000 calories. Divided by 14 days, means you have to reduce 1,000 calories per day. You can reduce some of your calories with exercise, but you'll also need to cut calories from food to reach your goal of losing 2 pounds in 2 weeks.
- While cutting calories will result in weight loss, cutting too many can actually slow down weight loss, malnutrition, and fatigue.
- Also, remember that you are also burning calories through exercise. Exercise, combined with reducing calories from your diet will make it easier for you to reach your goals.
- Use a food journal or food tracking app to find out how many calories you're currently consuming and subtract 500 to 750 from that number. Keep track of calories to make sure you're not eating too much and not breaking any set calorie limits.
Step 2. Eat a healthy breakfast
Breakfast is very important, especially when you are on a weight loss program.
- Don't just have breakfast. Breakfast should be rich in protein and fiber to help fill you up and keep you full longer.
- The combination of a higher amount of protein and fiber keeps you full longer after a meal. In addition, fiber adds volume to food so you feel fuller.
- Try oatmeal with low-fat milk, 0% fat Greek yogurt, and cup low-calorie granola and a handful of berries or a 2-egg omelette with non-starchy vegetables or one hard-boiled egg.
Step 3. Try to limit carbohydrates
Losing 2 kg in 2 weeks can be done easily, but certain diets make it easier. Limiting carbohydrate intake can help shed a few pounds a little more easily.
- Carbohydrates are found in many foods. However, there are certain types of carbohydrates that if avoided can help you lose 2 kg more easily than a low-calorie diet alone.
- Carbohydrates are found in dairy products, cereals, starchy vegetables, legumes, and fruit.
- Instead of eating bread, rice, or pasta, replace them with non-starchy vegetables, such as broccoli, spinach, cauliflower, celery, and plant. These foods are high in fiber, vitamins, and minerals that are important for overall health.
Step 4. Don't forget protein and vegetables at every meal
Like breakfast, foods high in protein and low-calorie vegetables can help you reach your weight loss goals more quickly than just a low-calorie diet.
- Instead of counting daily grams of protein, focus on eating 1 to 2 servings of lean protein at each meal and snack. This is to ensure you are getting enough of the essential nutrients.
- 1 serving of protein equals about 80 to 110 grams, or about cup serving of nuts or lentils. Make sure you measure portions so you don't overdo it.
- Choose lean proteins such as poultry, eggs, lean beef, tofu, or low-fat dairy products to ensure you stick to your calorie intake range.
- Combine protein with any type of vegetable. Try to choose non-starchy, low-calorie vegetables such as lettuce, broccoli, bell peppers, Brussels sprouts, or tomatoes. Add 1 or 2 lettuce leaves.
- Non-starchy vegetables are also rich in fiber and other important nutrients that can help you feel fuller with lower calories.
Step 5. Replace processed foods with more nutritious foods
Limiting or avoiding processed foods during the two-week weight loss program will help you reach your goals without any significant obstacles.
- Processed foods are known to be high in calories, added sugar, unhealthy forms of fat, and other added preservatives.
- Regular or large amounts of processed foods can stop weight loss or even lead to weight gain.
- Stop consuming processed foods such as alcohol, sugary drinks such as soda, candy, pastries, ice cream, breakfast breads, sweetened cereals, fried foods, and high-fat processed meats.
- For example, replace an afternoon cookie snack with fruit and dark chocolate, or a small yogurt for lower calories and sugar. Or, instead of ordering fried chicken, opt for grilled chicken breast with vegetable lettuce.
Tips
- Always talk to your doctor before starting a weight loss program. Your doctor can tell you if it's safe for you to lose weight.
- 2 weeks is the perfect time to lose 2 kg. However, 2 weeks is not enough to lose more than 2 kg. If you want to lose 5 kg or more, you will need to extend the timeframe.
