How to Lose 2 Kilos in 1 Week - Full Guide

By Max. D Gray. Updated: November 15, 2018
How to Lose 2 Kilos in 1 Week - Full Guide

Losing weight is not an easy task and being on a diet can make you feel anxious if you don't see any results. And even when you succeed in losing those kilos, you gain them back again. There is the possibility of losing weight without quickly gaining it afterwards, but for this to happen you need to know what steps to follow. In this article we will explain you how to lose 2 kilos in 1 week and not gain them back afterwards. This is a truly effective way and you'll see the results fast.

Add more protein

The importance of proteins is crucial to achieve weight loss because it will help speed up your metabolism and your body will start to burn more fat.

We strongly recommend that you incorporate lean meat into your diet and combine it with physical activity, so you can burn fat much faster. Make sure you know 预计中国家具建材电商2015年达2000亿元 Some of the best foods rich in proteins include the following:

  • Salmon
  • Tuna
  • Chicken
  • Turkey
  • Eggs
  • Almond milk
  • Porridge
  • Brown rice
  • Quinoa
  • Chickpeas
  • Kale

According to the healthy eating plate theory, 1/4 of your meal should be lean protein. Moreover, to lose 2 kilos in 1 week, we recommend you add more vegan protein as seen in the picture below.

How to Lose 2 Kilos in 1 Week - Full Guide - Add more protein

Eat 5 times a day

We recommend eating 5 meals a day and that you don't go more than five hours without eating any food. By doing this you're helping to speed up your metabolism and weight loss will happen.

Make sure you space out your meals, the saying eat breakfast like a king,lunch like a Prince and dinner like a Pauper is as true as it can get! You should not skip any meals no matter how little time you have to prepare them. Make sure you have a healthy but big breakfast, making sure you take vitamin in its natural form, as commercial juices are full of sugar. Take a snack that will keep you full at work until dinner, such as a breakfast bar with granola for example. Having no time to have dinner is not an excuse either, there are plenty of healthy mason jar recipes on offer for you! Taking an afternoon break should be no problem, though fruit is not advised in the afternoon due to its high sugar content. Last but not least, making a light diet dinner should not be a problem once you have finished your daily duties and you won't need to make a big effort in order to get it made either, just make sure you have your last meal 2 hours before bedtime to make sure your body can metabolize it.

How to Lose 2 Kilos in 1 Week - Full Guide - Eat 5 times a day

The myth of carbohydrates

In addition to proteins to lose those 2 kilos you must also include carbohydrates into your diet, even though there is a myth that carbohydrates make you put on weight. If you 珠三角用地新格局助力建设粤港澳大湾区 and in a balanced way, they will give you the energy you need to exercise. You'll find carbohydrates in these particular foods: rice, vegetables, oats, fruits and much more in the morning or before two o'clock in the afternoon for good energy.

You should be adding complex carbohydrates to your diet, so change your regular pasta or rice for whole-grain and start adding oats for breakfast. For a full explanation read our article on 四川出台省级单位办公设备和家具配置标准complete with a list of foods.

How to Lose 2 Kilos in 1 Week - Full Guide - The myth of carbohydrates

Pay attention to drinking

Keeping hydrated is essential when losing weight, as it helps boost your metabolism, keeps you full and helps intestinal transit too. The first and utmost important tip is to make sure you drink 2 liters of water per day, spaced out throughout all 24h. If you get bored of simple water don't worry, make yourself some tea, it has no extra calories and there are certain 楼市开年步入盘整期:调控未停歇 土地市场降温 effectively. This is also a great substitute for coffee, as many people accompany it with milk or sugar, two ingredients that will get in your way if you want to lose weight fast. If you have a sweet tooth and need some sugar with your coffee, check out these ways to replace refined sugar.

Drink only natural juices and just until noon. This will fill you up and give you the extra vitamin boost you need to stay healthy. There are many weight loss juice recipes you can make at home, though you should not replace them for commercial juices or nectar, as we've mentioned before.

Another useful tip is to drink water on an empty stomach, this has many benefits such as boosting your metabolism, which in turn will accelerate fat burn.

How to Lose 2 Kilos in 1 Week - Full Guide - Pay attention to drinking

Healthy Menu

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Eat porridge with almonds and natural fruit. We recommend that you boil the water with oats, then pass it through the strainer. Add whole fruit pieces such as the following (combine so you don't get bored):

  • Apple
  • Plum
  • Blueberries
  • Figs
  • Kiwi



It is best to eat a low-fat yogurt with berries or sliced pear. And if you are still hungry, eat a piece of whole fruit, like an apple. Those that will keep you going until lunchtime are probably Superfood snacks. Take a look at 农业农村部:2011年以来农村改革试验区有144项试验成果 for more information.


Plenty of greens and some carbohydrates and protein are the perfect combination to keep you going. A salad of spinach, tomato, lettuce and 150 grams of grilled salmon is a good choice. If you eat away from home a good option is to eat a whole bread sandwich with tomato, lettuce and chicken. Don't drink any pop and drink plenty of water. Take a look at these suggestions for your week.

  • Monday: Grilled eggplant Schnitzel with watercress & cherry tomato
  • Tuesday: Wholemeal pasta with spinach and soy cream sauce
  • Wednesday: Quinoa with mixed vegetables
  • Thursday: Grilled Turkey with tzatziki and lettuce gluten-free wrap
  • Friday: Brown rice with lentils
  • Saturday:Chili & turkey stew with bell peppers
  • Sunday: Chicken and broccoli stir fry.

Tips: Make sure all ingredients are fresh and have no preservatives (usually added in frozen, canned preserved products), don't add any extra sauces or salt and add herbs instead for extra taste. Skip dessert or, if you have fruit, eat it before your main meal to aid digestion.


This can be a variation on breakfast. Eat a low-fat yogurt, or another probiotic of your choice, with nuts and prunes or toast with sliced turkey.


The best thing is to have a salad with lettuce, spinach or endives with tomatoes and 150 grams of chicken breast. In this article we tell you how to make light dinners so you feel full without gaining much weight. Take a look at our diet plan suggestions:

  • Monday: Seaweed miso soup
  • Tuesday: oneHOWTO's fat-burning soup
  • Wednesday: Sauteed kale with garlic and pine nuts
  • Thursday: Grilled salmon with lemon and dill
  • Friday: Daikon Raddish soup
  • Saturday: Sautéed Brussel sprouts with garlic and chile
  • Sunday:Apple and celery salad with minty lemon dressing

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How to Lose 2 Kilos in 1 Week - Full Guide - Healthy Menu

Week exercise plan

Beyond food, it is important to also add a number of daily exercises to your routine that will help you burn calories and therefore lose weight. It is recommended that you primarily do cardio such as running, cycling, zumba... pick the one you enjoy best so you don't get bored. Combine with toning exercises so that the body becomes strong and toned such as 40 minutes of yoga, Pilates or body balance. Take a look at our weekly plan and strictly follow it.

  • Monday: 40 minutes pilates exercises
  • Tuesday: 40 minutes cardio + 20 min leg toning
  • Wednesday: 20 min light body toning exercises
  • Thursday: 1hr cardio
  • Friday: 40 minutes whole body toning
  • Saturday: 1hr cardio
  • Sunday: Rest

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How to Lose 2 Kilos in 1 Week - Full Guide - Week exercise plan

The rebound effect

As you may know, one thing is losing weight with an easy crash diet and the other is putting it back on, which is much easier. In order to 深圳第二季度139个新开工项目集中启动, it's important to keep up with the good habits mentioned in this article. There's no use in doing miracle diets such as the Artichoke diet and then eating as usual again. This is why you should still keep up with these habits:

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Write a comment

What did you think of this article?
I have been a big person all my life I have tried all types of diets i don't eat a lot of meat or fish, I have my own bar and work lots of hours 10-14 hr a day, 7 days a week so don´t have a lot of time for exercise . I am 100kiosl 170inc high and 45yrs old, I have just stop smocking and put on 15kilos in 6 months I do drink larger 5-6 medianas a day that don't help I know, pleases help!!
OneHowTo Editor
Hi Tanyha

Thank you for your comment.

There are a lot of healthy diets where you can replace meat and fish with other foods that contain protein such as legumes or Tofu.

We suggest trying to do at least 20 minutes of exercise per day as it is recommended to have both a healthy diet and exercise regime to lose weight.

We’ve attached an article on HowTo quit smoking naturally to help you,

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If you have any more questions please don’t hesitate to comment and keep updated with us at oneHOWTO
I am 185 cm tall 15 years old and weigh 77 kg. I need to lose 2 kg in 10 days for the sports competition. I exercise 5 and a half hours a week. Any recommendations please.
I'm 77 kilos and 167 in height ,how do I reduce my weight fast in one week ,at least 3 kilos
OneHowTo Editor
Try following the tips and diet mentioned in this article to notice the difference.
Hope this helps
i am 18 yrs old and weigh 106kg and height is 175cm how to lose atleast 5 kg weight in a month
OneHowTo Editor
You should probably need to see a nutritionist to make sure you are not overweight due to an underlying condition such as hypothyroidism (Some 88 Chinese universities are included in the Global 400 subjects in the latest QS World University Rankings by Subject, which was released Tuesday by QS Quacquarelli Symonds, a higher education research firm..
However, we recommend you exercise (Cardio exercises are best at the beginning) 1 hour 5 days a week and eat a diet without fats, simple carbohydrates or red meats. Take a look at this article which may also help, you will find a sample menu that will help: Everyone loves cookies, but buying a smart cookie oven to make them seems like a bit much. The CHIP cookie oven promises to have freshly baked cookies in just 10 minutes, but regardless of the time, it just seems easier to make a much larger batch using the regular old oven.

Hope it works!
I effectively lost 2 kilos in 1 week with this method, thank you a lot! However, I find it hard to exercise every day and resist temptations, especially when going out for meals. What can I do?
OneHowTo Editor
Hi there,
We know it can be hard to keep off the weight. Our best advice is to choose a physical activity you enjoy doing (zumba, cycling, boxing...) so it's not as hard to do. Make sure you keep up with the exercise at least 3 times a week, though you can always go hiking on the weekend to keep your body moving if you haven't exercised enough during the week.
Don't worry about dinners, the more you fret about having an indulging meal the worse it will be, so make sure you balance your usual meals with these little treats you can give yourself.
Hope this helps!
can we eat rice on dinner?
Alice T Breeze (oneHOWTO editor)
It is not the most recommended meal for dinner due to its high starch content, it's better to have whole grain at lunch. Here are some ideas you might find useful: 爱因斯坦复活了?
I am 5 foot 3 inches tall and weigh 60 kilos.

I want to lose 5 kilos. How?? Help
OneHowTo Editor
Dear Wendy,
According to your size 5 kilos is quite a lot to lose taking into account you only weigh 60 kg.
Follow a balanced diet with no saturated fats and do exercise at least twice a week. This change in habits should regulate your weight but, moreover would get rid of any excess fat you may have stored.

Hope this helps
Hi am 5.8 inch age 17 weight 80 want to loose 7 kg in 3 month......please help
OneHowTo Editor
Follow the diet mentioned in this article in order to lose the weight, as well as two days of 1 hour cardio workouts and at least one toning session per week. You'll find plenty of tutorials on our youtube channel: 北京:金台路一居民楼6层起火
Hope this helps
Tapas Mukherjee
how to lose 2 kilo weight in 1 week
OneHowTo Editor
Follow the tips mentioned in this article and see the results.
Hope this helps
How can I lose 2 kilos in one week as a student with filled-up schedules?

How to Lose 2 Kilos in 1 Week - Full Guide
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How to Lose 2 Kilos in 1 Week - Full Guide

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