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HomeDiets & Weight LossHow to Lose 2kg a Week: Safe and Highly Effective 1-Week

How to Lose 2kg a Week: Safe and Highly Effective 1-Week

Being overweight not only affects your self-confidence but also poses several health risks. Therefore, achieving a healthy body is a common goal for many. However, the challenge is finding a way to lose weight without harming your health. Below, Grove Health Bondi shares a safe and effective how to lose 2kg a week diet plan you should not miss.

How to Lose 2kg a Week
How to Lose 2kg a Week

1. Rules for a Rapid, Safe, and Scientific 1-Week Weight Loss Diet

While lifestyle changes might not show immediate results, they are beneficial in the long run. To make your how to lose 2kg a week diet plan effective without medication, especially for women, you need to follow these rules:

1.1. Maintain 30 Minutes of Cardio Daily

The key to successful weight loss is burning calories. Ensure you burn excess calories by doing any cardio exercises you prefer, as they all help in burning calories.

Maintaining 30 minutes of cardio daily can help burn 200 – 300 calories, toning your arms, legs, and body.

Maintain 30 Minutes of Cardio Daily
Maintain 30 Minutes of Cardio Daily

1.2. Perform 36 Push-ups Daily

Many think weight loss requires complex exercises, but even basic exercises like push-ups can lead to noticeable changes.

A fundamental rule in a scientific weight loss diet is to perform 36 push-ups daily, divided into three sets of 12. Push-ups help slim down your thighs, hips, and buttocks, making your muscles firmer.

Perform 36 Push-ups Daily
Perform 36 Push-ups Daily

1.3. Switch to Complex Carbs

The how to lose 2kg a week diet plan requires reducing simple carbs and including complex carbohydrates like oats, rice, grains, fruits, and vegetables.

1.4. Drink Plenty of Water

Staying hydrated is crucial for weight loss. Drinking enough water boosts metabolism and keeps you full longer, aiding digestion.

Aim for at least 2 liters of water daily. Green tea is an excellent choice for burning belly fat. Opt for fresh, unsweetened fruit juices and consume them by noon for added vitamins.

Drink Plenty of Water
Drink Plenty of Water

1.5. Eat 5 Meals a Day

Eating five small meals a day can reduce your overall food intake.

Avoid long gaps between meals to prevent overeating. Start with a protein-rich breakfast, snack on fruits, and have a light dinner at least two hours before bed.

Eat 5 Meals a Day
Eat 5 Meals a Day

1.6. Maintain Good Posture

Keep your spine straight, shoulders back, and stomach in. Avoid slouching while sitting or walking to form a healthy habit.

1.7. Cut Out Food Cravings

Eliminate sweets and fried snacks from your diet.

1.8. Eat Salmon

Include salmon in your weekly diet for its high protein content, which helps build and tone muscles.

Eat Salmon
Eat Salmon

1.9. Opt for Liquid Breakfasts

For a how to lose 2kg a week diet, replace solid breakfasts with liquids like protein smoothies or Greek yogurt with fruit, which are high in protein and low in calories.

1.10. Have a Light Dinner

A light dinner with 100 – 150g of chicken breast or salmon with a vegetable salad can prevent excess calorie intake. If hungry, eat more vegetables and add a bit of olive oil for better nutrient absorption.

Have a Light Dinner
Have a Light Dinner

2. Sample 1-Week Diet Plan for Quick Weight Loss

Now that you understand the rules of a scientific weight loss diet, start with this how to lose 2kg a week meal plan:

Sample 1-Week Diet Plan
Sample 1-Week Diet Plan

2.1. Day 1 

  • Breakfast: 1 toast, 2 boiled eggs, a plate of cucumber and cherry tomatoes, honey lemon water.
  • Lunch: 2 bowls of brown rice porridge, seasonal vegetables.
  • Afternoon: Green tea.
  • Dinner: Small bowl of rice, boiled vegetables, vegetable soup, unsweetened nut milk.
    Combine with yoga or walking for better metabolism and stress relief.

2.2. Day 2 

  • Breakfast: 1 plate of steamed rolls, 1 ripe banana, warm lemon water.
  • Mid-morning: 1 banana, grapefruit/orange juice.
  • Lunch: 2 whole grain breads, vegetable soup.
  • Afternoon: Green tea.
  • Dinner: Vegetable sandwich with green pepper, cucumber, and tomatoes.
    Increase fruit and vegetable intake.

2.3. Day 3

  • Breakfast: 1 slice of bread, cucumber salad, vegetable juice.
  • Lunch: 200g steamed pork, bitter melon, 2 boiled eggs.
  • Afternoon: Fruits like guava, dragon fruit, orange.
  • Dinner: Amaranth soup, unsweetened tomato juice.
  • Continue exercise, consider using weight loss supplements.

2.4. Day 4 

  • Breakfast: Lotus seed porridge, 1 ripe banana, apple juice.
  • Lunch: Rice, winter melon soup with bones.
  • Afternoon: Celery juice.
  • Dinner: Small bowl of vegetarian noodles, green vegetables.
  • Add beneficial foods like lotus seeds, winter melon, and celery.

2.5. Day 5 

  • Breakfast: Oatmeal bread, green tea.
  • Lunch: 200g boiled pork, boiled cabbage, cucumber-onion salad, half a bowl of rice.
  • Afternoon: Watermelon, lemon water.
  • Dinner: Boiled chayote, vegetable soup.
  • Increase fiber intake, maintain regular exercise.

2.6. Day 6 

  • Breakfast: Chicken noodle soup, fresh vegetables, lemon water.
  • Lunch: 200g boiled chicken breast, boiled greens.
  • Afternoon: Unsweetened milk.
  • Dinner: Boiled chayote, 2 thin beef slices, fruit.
  • Include chicken breast for muscle toning and effective weight loss.

2.7. Day 7 

  • Breakfast: Egg sandwich.
  • Snack: Unsweetened yogurt.
  • Lunch: Braised meat, salmon sour soup.
  • Afternoon: Peanut butter sandwich, unsweetened milk.
  • Dinner: Stuffed tofu, cabbage soup.
  • Include nutritious foods like salmon and tofu.

3. Important Notes for a 1-Week Weight Loss Diet

To achieve optimal results with the lose 2kg a week diet plan, consider these points:

3.1. Foods to Eat 

Ensure a balanced diet that provides enough energy:

  • Carbs: Brown rice, whole wheat bread, whole grain noodles.
  • Proteins: Meat, fish, eggs, milk.
  • Healthy fats: Avocado, olive oil, peanuts, coconut oil.
  • Fiber, vitamins, and minerals: Vegetables, fruits.

3.2. Foods to Avoid 

Avoid these foods for better results:

  • High-cholesterol foods: Liver, kidneys, intestines.
  • Unhealthy fats: Lard, animal skin, margarine, processed foods.
  • Sweets: Candy, sugar, jam, chocolate.
  • Stimulants: Alcohol, beer, soda.
  • Fast food: French fries, hamburgers, sandwiches.

Follow this how to lose 2kg a week diet plan, exercise daily, and avoid sauces to maintain a bland diet. Share your results with us and contact Grove Health Bondi for any weight loss supplement inquiries.

>> Refer to some related articles:

1. How to Lose 10kg in 1 Month Without Exercise: Effective Tips

2. 7 Days Diet Plan to Lose 5 Kg: Effective Weight Loss Strategies

3. How to Lose Weight Fast in 1 Week at Home: Tips to Stay Healthy

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Glenn Salkeld
Glenn Salkeld
Professor Glenn Salkeld is a health economist with more than 30 years experience in public health research and a PhD in the economics of preventive health care. Glenn has a particular interest in screening and diagnostic test evaluation based on the implementation of multi-criteria decision analysis.

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