How fast can you lose fat realistically?

Want to lose 10kg in 2 weeks?

Sure you do….but what is realistic? Lets dive deeper.


Everything you have done up until this point is why you are at the weight you are today.

I’m sorry if the truth hurts but its true. Your habits are everything and you are not destined by your genetics.

Do you come home and have a bag of potato chips before dinner every day?

Did you stop exercising for 3 months while keeping your food intake the same as before?

Maybe you drank too much. We all have our excuses but there is no point beating yourself up about it.

Sometimes it can take 2 years to put on 10kg. This just means you were eating above your maintenance calories just slightly for too long.

It is now time to pay your dues.

Roll up your sleeves, it’s time to destroy this fat!


Are you super motivated right now because you’ve recently decided to make the change?

Do you still want to lose 10kg in 2 weeks? Yes?

BUT WAIT… It took you 2 years to add 10kg and you want to lose it in 2 weeks?

Is that realistic?


When trying to burn fat it is important that you are eating the right amount of calories to drop fat.

This means eating about a 500 calorie deficit from your ‘maintenance’ calories.

This is a safe level of fat loss and if you do the math works out to about 1/2 a kilo a week.

Sure you can drop it faster but are you keen for a weight rebound?


I do get asked what is realistic quite often and as a general rule you can lose about 1% of your weight in body fat every week.

If you weigh 100kg you can lose about 1kg a week. When you get leaner this will slow down!

Don’t tell yourself you are going to lose 10kg in 2 weeks. You are setting yourself up for failure and you will beat yourself up about it.

You might even give up altogether!


This is something I learnt through Buddhism about attachment and expectations…

Attachment is the cause of most suffering.

If you ‘attach’ yourself to that idea and you don’t meet expecations or things don’t pan out like you planned… You suffer.

Happiness is having low expectations and achieving more.

Detach yourself from the expectation and you can even lower your stress levels.

There is nothing wrong with setting a goal. In fact we need direction in order to achieve.

Just don’t let your goal consume you.


This is FlexiDiet’s philosphy on a safe level of weight loss expectations:

  1. Your first goal is to always ENJOY THE JOURNEY.
    Repeat this to yourself. I will enjoy my diet!
  2. Aim for 1% of your total weight per week OR 1/2 kg to 1 kg a week.
  3. Set a goal that is realistic and won’t stress you out (remember we are going to enjoy this journey)
  4. Celebrate even the smallest wins.


Remember that old habits got you here.

New habits will get you to your ideal body.

Forget the shake your mate is trying to sell you, focus on real food and enjoying that diet.

Any temporary fad diet you start might just work for a little while.

However your habits will always bring you back to the same place.

Habit change is everything.


If you are keen to start your own fat loss journey with FlexiDiet, book in here and lets get the ball rolling on your ideal bod and get those new habit goals on paper!





Hi I’m Brad, the founder of FlexiDiet. I’m a ISSA & NZIHF Certified Nutritionist/PT specialising in getting people lean eating burgers. Here at FlexiDiet we don’t believe in clean eating or restrictive diets and we want to teach YOU how to make your favourite foods healthier. If you are enjoying your food, your results will be PERMANENT and you don’t actually need to use a temporary fix ‘diet’.

FlexiDiet is the result of hundreds of successful client transformations. Will you be next?

Your diet doesn’t have to be super clean and restrictive.

Your diet doesn’t have to be confusing.

You diet doesn’t need ‘special foods’ in order to lose fat.

You can still socialise, drink alcohol and lose fat.

We teach you how to meal prep.

Learn to build your own 7 day meal plan with yummy recipes provided.

Want to get started on building your own meal plan right away?