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How to lose a kilogram

How to lose a kilogram

With Christmas not that far away, many of us might like to lose a little weight to, er.. create some extra space… and look fab in all the party gear.

Shifting a kilo in two weeks is a sensible, realistic amount to aim for. Read on, and we’ll show you how.


There are lots of trendy diets that promise to deliver rapid weight loss. Avoid these like the plague: you will lose muscle mass, upset your metabolism and probably feel like rubbish too.

Aiming for a kilogram (2.2 pounds) each fortnight still allows you to enjoy your food, have enough energy to workout, and maintain the weight loss.

It’s not all vanity either. If you are overweight, losing a kilo is also a step towards reducing your risk of health issues like diabetes, stroke and heart disease. 


If you know the rules, you can play the game. It’s a simple matter of figures.

You need to burn 3,500 calories to lose 1 pound. So it would take 7,700 calories to burn 2.2 pounds (1 kilogram). To lose this amount in 2 weeks you need to create a deficit of 3,750 calories per week, or around 500 calories a day.

Cutting back on your calories by about 250 calories per day gets you halfway there.  Combine this with an increase in exercise sufficient to burn 250 calories per day and you’ve got your target.

You can tweak this how you like: If you don’t exercise one day, sub that 300 calorie medium mocha with whipped cream and flake with a simple cappuccino (27 calories). If you do a 30 minute run (burning 250 calories) followed by a 20 minute Tabata session (300 calories) you can get away with an extra slice (or two) of pizza.  

As long as you create a deficit of 500 calories per day, you will lose a kilo in two weeks.


Need some ideas to get you started? Here are some tips:

  1. Do some HIIT. This will torch calories and boost your metabolism.
  2. Have a daily coffee or green tea. Caffeine helps to burn fat by stimulating the release of fat into the blood.
  3. Check out these other 5 ways to boost your metabolism.  The little things can help speed you towards your 1 kilo target.  
the author

Kath Webb

Kath is a contributing writer for Hussle. Football, running, weight training, yoga and walking are her forte, along with cooking tasty, nutritious food - with a regular batch of cake chucked in.