How many calories to burn to lose 2kg a week

Everyone’s dream is to live a healthy and happy life however, there are certain things that you need to do to avoid lifestyle diseases. This includes shedding some few extra calories off your body and avoiding being overweight.

We all have body goals and having a lean body is what most people desire. However, not many of us are blessed with the necessary genes that make our bodies naturally lean. Therefore, you are required to at least work out and eat the right foods to have a lean body throughout the year. It is also important to note that you can actually get a lean body by playing sports that engage your body physically. This is because your body will be burning calories every time you engage in a particular sport activity.

It is possible to lose 2kg in a week but for you to do this you have to burn approximately 2200 calories per day. Some people think it’s impossible to lose 15,400 calories in a span of seven days but I beg to differ. If you want to be in good shape then you should probably stop at nothing to make it happen. You need to burn more calories than you consume for this to happen. For you to lose these amounts of fat there are certain ways in which you can make it happen.

Getting enough sleep

Obesity is commonly associated with people who get less than 6 hours of sleep per day and we are definitely not aiming on adding fat. Lack of sleep affects your body’s ability to convert calories into energy. When metabolism fails to take place all the unused energy will be stored in your body as fat. Inadequate sleep can increase insulin production in your body which basically adds fat. When an average man get enough sleep, he loses about 50 calories per hour which translates to an average of 2800 calories in a week. This however is highly dependent on somebody’s Basal Metabolic Rate (BMR)

Drinking a lot of water

Water has a lot of benefits and having zero calories is one of them. It is important to always stay hydrated. Drinking lots of water cleanses your skin and also has other health benefits. When you drink lots of water it tends to lie to your stomach that you are satisfied therefore reducing the urge of you wanting to get something to munch on. Any time you get thirsty, you should opt to drink water instead of other flavoured drinks such as soda, energy drinks, juices, tea and coffee. All these beverages contain a massive number of calories so it’s best if you just avoid them. With this routine, you can be able to shed off at least 200 calories every day. All you have to do is avoid all sweet things and have a glass of cold water.


This is the most common way of burning fat from your body. There are so many training apps in Google PlayStore and Apple Store that can assist you in getting rid of some calories. Cardio is the best form of exercise when you want to lose some fat. You can either hit the treadmill in the gym or work out in the morning before work or afternoon after work. Taking your dog for a walk can also contribute to weigh loss. They are such vibrant creatures that get excited each time they set foot out of the house. Not only will they help you lose weight but you will also have fun while at it. Through exercising, you should aim to lose at least 600 calories every day, five times a week. Do not overwork your body by working out every day. You also need some time to rest so that your muscles can rejuvenate.

Eating foods with lots of fibers

The best kind of fibers for this exercise are plant-based carbohydrates. This is because it is impossible for them to be digested in the small intestines. When you include this kind of food to your diet it will potentially lie to you that you are full therefore reducing your food intake for the day. Foods with indigestible fiber include fruits and vegetables, whole grains, peas, beans and whole wheat just to mention a few. Eating such foods can have massive benefits when it comes weight loss. This will help you have a calorie deficit of about 200 calories per day summing up to 1400 calories within the week.

Taking proteins for breakfast

Taking proteins for breakfast is another great way of losing some few calories in a span of seven days. Proteins will trigger your hormones to tell your brain that you are full. This happens due to decreased levels of the ghrelin hormones and increase in satiety hormones. It is proven that protein breakfasts can last for a long time in the stomach. You might even just have to skip lunch because of this. Some proteins you can take for breakfast are porridge, cereals, chia seeds in yogurt and the likes. This can end up giving you a calorie deficit of 300 calories in a day which will help you achieve your ultimate goal of losing 2kilos within the week.

Manage your stress levels

Stress management is very important. There are two adverse effects that someone may experience when stressed. You can either get overweight or underweight depending on your body’s response to stress. Both of which are a health hazard in one way or the other. Your body releases some hormones when you get stressed such as adrenaline and cortisol. These hormones cause a decrease in appetite at first. If you don’t eat enough, your body will lack nutrients which and you may end up getting malnutrioned. However, when cortisol hormone continues being released in your body, it will eventually lead to a sudden increase in appetite. You will then end up stress eating thus increasing a significant number of calories in your body. If you are able to manage your stress levels you might end up have a calorie deficit of 2100 calories per week. There are various ways of reducing stress, the most common way being engaging in outdoor activities.

Eating Lean Meat and Plant Proteins

Taking lean meat such as chicken breasts, rabbit, venison, pheasant and ostrich can greatly contribute to weight loss. If you are vegan and need proteins then you can always take nuts and seeds and some legumes. With these type of foods you are going to have minimum fat intake in your body. Lean meat and plant proteins can help you lose about 400 calories a day which sums up to a calorie deficit of about 2800 calories in a week.

Summary of losing about 15,400 Calories in a week

Total Calories Deficit
2800 Calories
Drinking water
1400 Calories
3000 Calories
Eating foods with fiber
1400 Calories
Proteins for Breakfast
2100 Calories
Stress Management
2100 Calories
Eating Lean Meat and Plant Proteins
2800 Calories


Maintaining a healthy Body Mass Index is very important especially as you grow older. For you to lose 2kg, you must be able to burn more calories than you take in. This is possible if you are strict on your diet and perform the required exercises. Remember you should also avoid fast food at all costs. They come equipped with a lot of calories.


Is it okay to take some time off dieting?

Yes it is. In fact taking a two weeks break from dieting can help you lose some weight.

Will I burn some weight during rest days?

Yes, rest days are very important when dieting. Your muscles will be able to repair themselves making your body more lean therefore reducing fat in your body.

Martin Torres

According to Martin Torres, keeping fit is not just about getting on the treadmill or your spin bike early in the morning or late in the evening. There are meal plans to be engaged, for example a reduction in sugary foods, carbs and junk will go a long way in helping with weight loss. The above not withstanding getting the right fitness equipments also accounts for the relevant body goals. There are equipments that will work on your upper torso, others on your lower torso and some will work your full body. So, depending with your body goals, you will have to get the right equipment, the reason we are providing you with informative excerpts on fitness equipments, to help you make an informed choice when it comes to your fitness goals.

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