Losing weight is a common goal for many people, whether it’s for health reasons or simply to feel better about themselves. When embarking on a weight loss journey, it’s important to set realistic goals and expectations. One question that often arises is whether losing 2kg in 2 weeks is a significant amount.
Losing weight at a slower rate also ensures you’re doing so sustainably, and you’ll be far more likely to keep the weight off in the future. Our understanding of the science behind weight loss is changing for the better, according to Cyrus Khambatta, PhD, an expert in insulin resistance and weight loss and co-founder of Mastering Diabetes. This is the realisation one of our mums faced when she was on her weight loss journey. ‘Health is in the mind, so remember you are never too late to start and it is never too late to rekindle your passion for health and fitness,’ McDonald said. ‘Be cautious of portion size of main meals and snacks – always eat to 80 percent full before returning for seconds,’ Clark said. ‘Think of strength training as the main course at a restaurant – cardio and yoga are all the equivalent of an entr’e.
And make sure you consume juices only until noon, as they will provide sufficient vitamins that can boost your energy. The food industry has provided us over decades with the image that dieting must be challenging and restrictive. Prepare your meals with one spoon of olive oil and put in condiments and herbs of your choice for added flavour. Straighten your spine, push your shoulders back and tuck your tummy inward for a confident and streamlined body posture. This will get you used to flexing your muscles and keeping them strong and fit instead of droopy and loose.
The average weight loss rate
It’s generally accepted that a safe and sustainable rate of weight loss is around 0.5 to 1kg per week. This means that losing 2kg in 2 weeks falls within this range. However, it’s important to note that the rate of weight loss can vary from person to person depending on factors such as metabolism, activity level, and starting weight.
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. “Setting other goals like fitting into an old pair of jeans, or developing more muscle definition, is oftentimes more helpful,” says Jennifer Fiddler, M.A., CPPC. “People want to lose fat and not be fooled by losing water weight,” says Robert S. Herbst, powerlifter, personal trainer, and weight loss and wellness expert. “We are constantly losing water through respiration (breathing), perspiration, and urination. Water weight loss is temporary and will be regained as soon as the person drinks water.”
Factors to consider
While losing 2kg in 2 weeks may not be considered excessive, it’s important to consider how this weight loss is achieved. Crash dieting or extreme exercise routines can be harmful to your health and may not be sustainable in the long term. It’s important to focus on making healthy lifestyle changes that you can maintain over time.
“They may be more likely to sustain the loss if they do not treat it as a quick-fix diet and instead modify their diet and physical activity pattern in a way that they can sustain for life.” Avoid this when you are cutting back your calories by simply using walking as your daily exercise. Aim for at least 10,000-12,000 steps each day which will support a 1-2kg weight loss over the course of a week. Swapping out foods or meals for a healthier alternative such as fruit or vegetables is a great way to reduce your daily calorie intake and ensuring you are getting the right nutrients without starving.
Making changes to one entire meal and then moving on to the next meal. You’ll also find significantly reducing your sugar cravings with some filling cooked meals. Many mums lose 2kg in a week by swapping out one of their daily meals with a meal replacement. These can often be in the form of a meal replacement smoothie like the Healthy Mummy Smoothies, which are milk protein-fortified and a protein-based shake. Applying a new weight loss regimen can help reduce your risk of developing these health problems.
This type of workout alternates between periods of high intensity and low intensity for a set period of time. For example, pedal as fast as you can on an exercise bike for two minutes, then at a slower pace for three minutes, repeating this cycle five times for a complete workout. In addition to the calories you burn during the workout, your body continues to burn up to 15 percent more calories for two hours after your workout, according to the American College of Sports Medicine. Vegetable based soups particularly work well, as their large volume and high water and fibre content help to fill you up.
When you lose weight, you’ll feel more confident and more comfortable in your own skin. A few little tricks to help you achieve this is healthy eating with a proper diet and plan and daily exercise. For people wanting to lose weight without reducing muscle, it is important to consume the recommended amount of protein either through food or drinks. Protein has been said to support lower body fat, keep lean muscle all while feeling full. Also, doctors and dietitians try to minimize the health risks that come with eating very few calories. These risks include muscle loss, nutritional deficiencies and gallstones.
In conclusion, while losing 2kg in 2 weeks is within a safe and achievable range for weight loss, it’s important to focus on making healthy choices and not just the number on the scale. Remember that weight loss is a journey, and slow and steady progress is often more sustainable in the long run.
