Is it possible to lose 2 kg per week?

Although it is possible to lose 2 kg per week, this weight loss usually occurs with very restrictive diets or in some more serious situations, such as bariatric surgery or the presence of illnesses.

Weight loss is considered healthy when you lose up to 1 kg per week. This is because rapid weight loss, through restrictive diets, is generally not accompanied by changes in eating habits, thus favoring the accordion effect and making the person gain weight again. Understand better how the accordion effect happens.

To lose weight in a healthy way and maintain the weight achieved, it is important to consult a nutritionist or endocrinologist so that a complete assessment can be carried out and a diet suited to individual nutritional needs can be recommended.

Is it possible to lose 2 kg per week?

It is possible to lose 2 kg per week. However, this weight loss usually occurs with very restrictive diets or in more serious situations, such as undergoing bariatric surgery or the presence of heart disease, psychiatric disorders, gastrointestinal problems, infectious diseases or cancer, for example.

Very restrictive weight loss diets are not recommended as they are generally poor in essential nutrients for the body such as vitamins, minerals, proteins, fats or carbohydrates.

Furthermore, during restrictive diets there is generally no nutritional re-education, thus favoring weight regain. Therefore, weight loss is healthy when a person loses up to 1 kg per week.

How to lose weight in a healthy way?

To lose weight in a healthy way, it is recommended to maintain a calorie deficit, which consists of consuming fewer calories in the diet than you consume per day, causing the body to use fat reserves as a source of energy, promoting weight loss. Learn how to maintain a calorie deficit.

Regularly practicing physical activities, such as dancing, fighting, weight training or swimming, are also essential for stimulating caloric expenditure, promoting weight loss. Check out the best exercises to lose weight.

Diet menu for weight loss

The following table provides an example of a 3-day menu to lose weight in a healthy way:

This menu is just an example, where the types and quantities of food may vary depending on each person’s age and health status. Therefore, it is advisable to consult a nutritionist, who will carry out a complete assessment and plan a menu according to individual nutritional needs.

If you want to create a menu according to your nutritional needs, make an appointment with the nutritionist closest to you:

Other tips for losing weight

Other tips that can also help you lose weight are:

• Drink 1.5 to 3 liters of water per day, as water occupies a volume in the stomach, helping to control the desire to eat;
• Sleep 7 to 9 hours a night, as sleep helps regulate hormones that are related to hunger control;
• Avoid alcoholic drinks, because they are rich in calories, in addition to generally being accompanied by high-calorie snacks;
• Prioritize foods rich in fiber, such as fruits, whole grains, legumes and vegetables, because they take longer to be digested, promoting satiety.

Furthermore, it is also recommended to avoid the consumption of ultra-processed foods, such as ice cream, pizza and cookies, because these foods are generally rich in fats and sugars that increase the caloric value of the diet, making it difficult to lose weight. Check out other ultra-processed foods.