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Summer is almost here, and everybody is getting ready for their beach bodies. But is it possible to lose weight quickly and safely? Yes, you can, and you don’t even have to hit the gym. But how long does it take to lose 2 kg?
It totally depends on your fitness goals. Sometimes a few people achieve this goal within a week, or somebody takes a bit longer, such as a month or so. But the right key to shedding those extra kilos is to take things one step at a time. Then you have to set smaller targets instead of higher which are more unrealistic ones.
However, you can achieve this goal only by adopting a few small lifestyle changes. Moreover, if you want to lose a few grams you can only do it by performing a few exercises, but if your goal is to keep losing weight, you need to focus mainly on your diet.
So, if you are ready to adapt to those changes, then it will definitely help you lose weight in a long run. Let’s learn a few simple ways to drop 2 kgs in just one week.
7 Different Ways To Lose 2 Kgs in One Week
If you are interested in knowing how to achieve your fitness goals fast and shed 2 kg or more within a week, then you don’t need to follow a strict diet or kill yourself at the gym. Here, we are sharing a few simple and easy tricks that will boost your weight loss efficiently.
1. 30 Minutes Of Cardio Every Day
The key to losing weight is to burn more calories than you consume, but you need to ensure your body is going through a calorie deficit. Any workout that gets your heart racing is sure to burn calories in your body. To lose effectively, you must adopt cardio.
Cardio is the best way to burn the body’s calories to get fit. Always include cardio in the form of running in a fresh environment, i.e., through running. Also, you can include calorie burning food in your diet. At least 30 minutes of these exercises will help you burn approximately 200 to 300 calories. These exercises will help you tone your arms, legs, and core.
2. Push-ups And Lunges On Every Alternate Day
Complex exercise helps you to tighten your muscles, but basic exercises at the gym are the ones that will help you lose weight. If you perform push-ups and lunges every alternate day with 3-4 sets of 10–12 reps of each, you will start seeing the difference on your weighing scale.
Pushups are performed to work your upper body, and lunges work on lower body parts such as your thighs, hips, and buttocks. Also, these exercises help you improve your muscle tone.
3. Switch To Complex Carbs
Many people adopt a low-carb diet to try to reduce weight. But several times, it doesn’t always help because the right way to go about it is not by cutting healthy carbs but, in fact, by understanding how to balance them.
It is a myth that carbohydrates make you gain weight, but it is essential to include carbohydrates in your diet. As it helps you shed fat and provide sufficient energy to exercise. You can include carbs such as rice, oats, and fruits and vegetables, which are all rich in carbs.
4. Drink Water
If you want to lose weight, start drinking ample amounts of water throughout the day. Doing so helps you stay hydrated, boosts your metabolism, and keeps you feeling full longer. You have to drink water for at least 3 to 4 liters on average.
Also, there are many other liquids that have the potential to aid weight loss, such as green tea, and coconut water, as all of this helps you burn belly fat.
Additionally, apart from water, all the drinks mentioned above are great substitutes for your morning coffee. Also, if you want to include juices in your regular regime, only opt for fresh juices and not packed ones.
And make sure you consume juices only until noon, as they will provide sufficient vitamins that can boost your energy.
Moreover, drinking water on an empty stomach has many benefits as it flushes out toxins from your body, boosts your metabolism, and accelerates the fat-burning process in your body.
5. Consume At Least 5 Meals A Day
Include small meals at intervals. Leaving a gap between your meals and decreasing the meal portion size will help you lose weight quickly. Try not to leave a large gap between your meals, for example, 4-5 hours. Doing so will help you speed up the body’s metabolism and encourage weight loss.
Include a heavy, protein-packed breakfast and consume more fruits in the first half of the day. Ensure you consume a lighter dinner at least 2-3 hours before bedtime so that your body gets time to metabolize it.
6. Maintain A Rigid Posture
Always straighten your spine and push your shoulders back. Also, tuck your tummy inward and streamline your body posture. Do not hump your body posture while sitting or walking. By maintaining a rigid body posture, you will get used to flexing your muscles and keeping them strong and fit.
7. Reduce Sodium Intake
Consuming sodium results in excess water retention. This could lead to bloating and discomfort. Always try to consume less than 1500 mg of salt per day while aiming to lose weight. Even cut out processed foods as they contain a good amount of sodium in them. Packed foods like cereal, baked goods, cottage cheese, frozen veggies, etc.
Did you know that apart from being used as a flavoring, sodium or salt also acts as a preservative? That’s why processed food is rich in salt.
Tips On “How Long Does It Take To Lose 2 Kg”
Apart from the above-mentioned points, you can also follow some of the effective tips for incorporating them into your weight loss journey.
- Based on your actual body weight, ensure that you have a calorie deficit plan. If you are not aware of this, you can use a BMI calculator.
- Try to be realistic with your goals. Because you will not put yourself at risk of nutrient deficiency.
- Always include strength training as it helps you increase your metabolic rate. It will help you burn more calories in your body as well as build muscle mass.
- Try to prioritize lean proteins. This will help you lose fat while maintaining muscle mass.
- Keeping track of your progress is highly beneficial. Doing so will make you aware of your diet and exercise effectiveness.
Summary Of “How Long Does It Take To Lose 2 Kg.”
Everybody is different, and with many factors at play, there is no one-size-fits-all time to lose weight. A few people can lose 2 kgs in just two days, and some can find it difficult even for a month. However, try to learn about and understand your body it will benefit you and will help you acknowledge your efforts to lose weight.
Moreover, all these simple rules can also help you lose weight. But many top dietitians suggest that achieving healthy weight loss is not a crash course but rather a lifestyle-blending program that can be achieved by maintaining a balanced diet.
So, always eat healthily and stay active.
Weight Loss Transformation: Lose 12 kg In 90 Days
Meet Ayesha who is from Australia. Occupied with her work so much that she hardly gets time for herself. Since Ayesha used to sit for long hours and have zero physical activity. She suffered a lot from excessive weight. Also, she has had Type 2 Diabetes since 2015 and had her gall bladder removed, along with acid reflux at night. Read her entire success story and how Fitelo helped her lose 12 kgs.
Frequently Asked Questions
Can You Lose 2 kg In A Month?
As per experts, losing around 0.5 kilos of weight in a week is ideal, which makes it two kilos in a month. To do so, consume a calorie deficit diet along with regular exercise and healthy eating. Losing around 1.5 to 2.5 kilos of body weight in a month is considered healthy.
What Is The Fastest Way To Lose 2kg?
6 ways to drop 2 kg in one week
- 30 minutes of cardio every day.
- 36 push-ups and lunges on every alternate day.
- Switch to complex carbs.
- Drink water (and lots of it)
- Eat 5 meals a day.
- Maintain a rigid posture at all times.
How Many Steps To Take To Lose 2kg A Month?
Aim for at least 10,000 to 12,000 steps each day which will support a one to two kg weight loss over the course of a week.
How Long Does It Take To Lose 2 kg Without Exercise?
You can lose 2 kg simply by reducing carbs in your diet.
Contact Us Today
We understand it is a bit tricky which diet plan will work for you and which will not, it can be complicated and confusing, hence you need to consult a professional. So, contact us today if you are looking for a customized diet plan or any diet plans, and we will help you fulfill your new year’s resolution.
This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a restrictive diet. Always seek advice from a doctor/dietitian before starting if you have any concerns.