To lose 2kg of pure body fat in one week, you must create a daily caloric deficit of approximately 2,200 calories. This typically requires reducing food intake significantly while simultaneously increasing daily activity to unsafe levels for most people.
Most of the “weight” dropped this quickly is actually water and glycogen, not just fat tissue, which is why the scale moves faster than the math predicts.
1. Prioritize Protein Intake
The Strategy:
Keep your protein high—aiming for 1.6 to 2.2 grams per kilogram of your target body weight.
The Action:
Base every single meal around a solid protein source like lean beef, chicken, eggs, or plant-based alternatives before adding anything else to the plate.
The Science:
When you drop calories aggressively, your body tries to break down muscle for energy. High protein intake provides the necessary amino acids to “spare” that muscle tissue while boosting satiety hormones, so you aren’t fighting constant hunger signals.
2. Heavy Resistance Training
The Strategy:
Send a loud signal to your body that muscle tissue is essential for survival.
The Action:
Perform 3–4 full-body strength sessions this week using compound movements (squats, presses, rows) that challenge you in the 6–12 rep range.
The Science:
Resistance training provides the mechanical tension stimulus required to maintain lean mass during a deficit. Without this stimulus, a significant portion of the 2kg weight loss will come from valuable muscle tissue rather than fat stores.
9 Steps To Shed 5–10kg in 6 Weeks
While spending as little as 90 minutes per week in the gym!
Includes an exercise plan, nutrition plan, and 20+ tips and tricks.
Without dead boring diets that are like watching paint dry
Without getting results at a snails pace
Gym or at home version
3. Non-Exercise Activity Thermogenesis (NEAT)
The Strategy:
Increase your daily calorie burn without spiking hunger or fatigue levels.
The Action:
Aim for 10,000 to 12,000 steps per day outside of your actual workout time—walk while taking calls, park further away, or pace around the house.
The Science:
NEAT accounts for a massive portion of daily energy expenditure. unlike high-intensity cardio, walking doesn’t drastically ramp up appetite or cortisol, making it the most sustainable tool for increasing the “calories out” side of the equation.
FAQ: Fat Loss Realities
Is losing 2kg a week actually safe?
In general, a 2,200 daily calorie deficit often leads to nutrient deficiencies, extreme fatigue, and muscle loss. This rate is usually only safe for individuals with higher body fat percentages under medical supervision.
Will I gain the weight back?
Likely, yes. Rapid weight loss triggers “metabolic adaptation,” where your body slows down its resting metabolic rate to preserve energy. This makes you prone to rapid regain once normal eating resumes.
Is it all fat or just water weight?
A large portion is water. When you cut calories and carbs, your body depletes stored glycogen (carbohydrate energy). Each gram of glycogen holds about 3-4 grams of water, so flushing this out drops scale weight quickly without burning actual fat.
Can I just do more cardio?
You can, but it has diminishing returns. Excessive cardio combined with low calories can drive cortisol up and actually cause water retention, masking fat loss. It also interferes with recovery, increasing the risk of injury.
What is a realistic fat loss rate?
For long-term success, 0.5kg to 1kg (1-2 lbs) per week is the gold standard. This allows you to eat enough to fuel hard training, retain muscle, and actually enjoy your life while getting leaner.
Next Step
Stop chasing the “2kg a week” math and commit to a sustainable 500-calorie daily deficit combined with heavy lifting—you’ll look leaner losing 0.5kg of pure fat than you will losing 2kg of muscle and water.
