1. Be realistic with your weight loss goals. "A guide to follow for safe and sustainable weight loss is to aim for 0.5-1 kilogram per week. In order to lose one kilogram per week, you would need to burn and reduce your dietary intake by approximately 1,000 calories per day," Clark said. As the name suggests, high intensity interval exercises are great to lose weight in no time. But remember, you shouldn't do it for more than 20-30 minutes, because it is hard for your body to take the load. The good part is you continue burning calories even after you are done, thanks to EPOC or excess post-exercise oxygen consumption. Evidence Based Is It Bad to Lose Weight Too Quickly? Rapid, short-term weight loss may lead to the loss of muscle mass, nutrient deficiencies, or gallstones. Here are some tips to help you lose So baby step, run, junp, whateverjust keep moving forward and making progress. There is no such thing as bad progress. Just keep going forwardeven if its baby steps, its still progress. 2kg is definitely great progress! Its great that you have this motivation and getting healthy with your body really does help with your mind. 2 kg a month sounds perfect to me, it can go faster next months but just keep on going like you do. 2kg is much if you were like 80-90 kg but not that much if you were 180kgit doesn't really matter though as long as you keep on doing this. Therefore, a target of losing 2 to 2.5 kgs of body weight a month would be considered healthy, said Chaturvedi. She further explained that if a person loses more weight than 2-2.5 kgs a month, they might be adding pressure on their internal organs and functions. SfvYwc.