Losing weight fast

How to Lose 2 Kilos in 1 Week - Full Guide

Max. D Gray
By Max. D Gray. Updated: March 25, 2022
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.

You may also be interested in: How to Lose 10 Kilos or 22 Pounds in 2 Months

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 which meats are considered lean protein. 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 eat carbohydrates at the right time 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 what are complex carbohydrates 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 teas that will help you lose belly fat 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

Here's a menu for weight loss that you can vary throughout the week to get rid of those couple of extra kilos.


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

Add chopped almonds to your oats or chia seeds. Mix in honey and you can have your delicious breakfast.


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 the best homemade Superfood snacks 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

Try variations of the above and stick to these meals if you want to lose 2 kilos in a week. After this week you can add other meals to your weekly diet such as grilled sweet potato or other lean meats to maintain your weight.

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

Only follow this intense workout for this week.

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 keep weight off after losing it, 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:

  • Don't add heavy sauces to your meals. Condiment meals with one spoonful olive oil and herbs of your choice instead.
  • Allow yourself one treat meal a week, no more.
  • Avoid alcohol consumption as much as possible.
  • Stay off fried snacks and foods.
  • Get into the habit of exercising at least twice a week.

Now you have the tools, you can do it by yourself! Let us know how it went for you or comment if you have any other suggestions.

This article is merely informative, oneHOWTO does not have the authority to prescribe any medical treatments or create a diagnosis. We invite you to visit your doctor if you have any type of condition or pain.

If you want to read similar articles to How to Lose 2 Kilos in 1 Week - Full Guide, we recommend you visit our Family health category.


  • Drink 2 litres of water a day.
  • Cook with very few olive oil and avoid butter.
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,


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 (https://health.onehowto.com/article/hypothyroidism-what-are-the-symptoms-7022.html).
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: https://beauty.onehowto.com/article/how-to-lose-3kg-or-7-pounds-in-a-month-1758.html

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: http://food.onehowto.com/article/how-to-make-light-dinners-992.html
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: https://www.youtube.com/user/1HowToCom
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?
OneHowTo Editor
Find 30 minutes a day for exercise (take a look at our 30 minutes zumba video on our Youtube channel if you like). Wake up just a bit earlier than usual to have a big and healthy breakfast. Make one-pot lunches (such as vegetable paella, wholewheat pasta with aubergines and fresh tomato...), have light dinners.
The following articles may give you some ideas for fast meals that will help you lose weight:
Hi am francheska i have been doing exercise and strict regime for one week i dont know if what am seeing is true .i climbed on my scale and discovered i lost 4kg is this real ?
OneHowTo Editor
It could be possible, of course, though it is not that healthy to lose this much weight in so little time. Make sure you get all your nutrients even though you are dieting and make sure you rest from exercise at least two days a week.
Hi i was 79 kg. I already lose 9kg and I am now 70 kg but i am not seeing any changes in my body... I don't look thiner even a little...am i doing something wrong?
OneHowTo Editor
Hi there Maria,
If you are exercising to lose weight it's normal at the beginning for the fat to turn into muscle mass, this may be the reason why you can't see a difference at the beginning.
Stick to mostly cardio exercises and you'll slowly see the changes.

Hope this helps!
I need help on what's the possibility to lose weight please.
Alba Charles (oneHOWTO editor)
If you want to lose weight in a healthy way, you can check out our "lose weight" category: http://www.onehowto.com/search/index?q=lose+weight
Here you'll find various articles that will give you some tips on how to lose weight. Hope this helps.
Marchael Tan
Is it possible to lose say 6 kilos in one month? I'm on my third week now on my weight loss program. I exercise a lot and continually doing my strict diet regimen however I didn't like what I saw earlier when I step on my scale. I didn't lose any weight and i'm desperate to know if there are any solutions out there that can help me build up my confidence back. I lose around 3 kilos already.
OneHowTo Editor
Hi Marchael,
It is not that easy to lose 6 kilos in one month. Losing 3 is already pretty good. Remember if you exercise this will turn the fat in your body into muscle, especially at the beginning. Try doing more cardiovascular exercises rather than anaerobic ones such as spinning, zumba, running...
You're on the right track, so don't give up!
Hi what is your plan n diet ?
Priyanshi kalra
Hey I am 18 years old girl want to losse weight upto 10 kg . I am doing exercise please help me with giving some diet . a proper meal .thankyou
OneHowTo Editor
Maria Cabral
Found this diet very easy and encouraging, however I am a tea addict, more specifically chai and I need 2-3 cups a day with low fat milk and raw sugar. Can I continue to have my chai if I promise not to consume any other forms of sugar?
OneHowTo Editor
Hi Maria,
We're glad you found it useful. Chai tea will help you metabolize fats and will prevent you accumulating them in your body. However, we recommend you add sweeter instead of sugar or at least brown sugar instead of raw.

Hope this helps
kizito sylvia
very encouraging, i am off sugar and carbohydrates doing exercises every day. i need to lose 5 kg in a month
OneHowTo Editor
We're glad to hear that, let us know how it worked for you and keep up the good work!
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How to Lose 2 Kilos in 1 Week - Full Guide