Is it possible to lose 2kg a week?

If you weigh 450+ pounds (a bit over 220 kg), yes. Otherwise, no. You risk muscle loss and malnutrition from that high of a deficit.

That's 4 lbs a week, right? That seems realllllllly extreme

Bet you'd prefer to stay healthy & strong while you lose the weight, since you're athletic, and because your job requires you to be your best. As others have said, don't lose that rapidly, with so little to lose - not a good plan.

Aim to lose no more than 1% of your body weight per week. If you lose more, you significantly risk loss of lean body mass along with fat, because your body can only metabolize so many calories per day from each pound of fat. If your deficit is higher than that, it'll start burning other body tissues, like muscle. On top of that, you increase your risk for "adaptive thermogenesis" which means having a metabolism that requires fewer calories than someone of the same size who's never dieted. (Not the same as the "starvation mode" some people talk about here.)

Use the weight loss process to figure out how to eat and exercise in a healthy, satisfying, sustainable way permanently, so that you can maintain your new, healthy weight forever, and look your very best and have plenty of energy and enthusiasm for your job specifically and your life generally.

Set your MFP profile for a small calorie deficit, weigh & log food when you can (estimate when you must), maintain your calorie deficit many more days than not, try to get at least 0.3-0.4g protein for every kg of healthy goal weight (more is good), around .18g of fat per kg of goal weight (as much as possible of it from healthy sources), get plenty of fruits & veggies for their micronutrient value and fiber, be regularly active doing something you enjoy, and experiment with the number & timing of your meals/snacks to find the routine that's most satisfying for you.

You'll be surprised how fast the weight is gone, and how great you feel along the way.

(edited to put all body weight units in kg).

bethannien wrote: »

That's 4 lbs a week, right? That seems realllllllly extreme

Heck I have lost 10 lbs. a week with little effort. I just put my mind to it that 245 had to go. I keep my calorie
in take around 2000, I have 60 gram. of super whey protein for breakfast lunch when I think about it, and dinner
I have to have meat of some kind baked, grilled , and 8 0z. steak once a week. I only exercise 30 min. am, and
30 min 1hr. before bed time. One room in my house is a gym and I do H.I.T. exercises 10 min. on 3 things am.
and 10 min. on something else pm. I'm 6'1 and 190 lbs. now. I may go to 185 but never over 190.I'm a 30 yr. retired MARINE '64 - 93, I'm also in competition shooting fast stuff running all over the place, and combat tactical. Using pistol, shoot gun, and AR-15. Buy the way I'm 69 yrs. young.
So to me 4lbs. a week isn't all that bad. Well bethannien good luck to you.

Semper-Fi

Murano243 wrote: »

bethannien wrote: »

That's 4 lbs a week, right? That seems realllllllly extreme

Heck I have lost 10 lbs. a week with little effort. I just put my mind to it that 245 had to go. I keep my calorie
in take around 2000, I have 60 gram. of super whey protein for breakfast lunch when I think about it, and dinner
I have to have meat of some kind baked, grilled , and 8 0z. steak once a week. I only exercise 30 min. am, and
30 min 1hr. before bed time. One room in my house is a gym and I do H.I.T. exercises 10 min. on 3 things am.
and 10 min. on something else pm. I'm 6'1 and 190 lbs. now. I may go to 185 but never over 190.I'm a 30 yr. retired MARINE '64 - 93, I'm also in competition shooting fast stuff running all over the place, and combat tactical. Using pistol, shoot gun, and AR-15. Buy the way I'm 69 yrs. young.
So to me 4lbs. a week isn't all that bad. Well bethannien good luck to you.

Semper-Fi

Ok well since OP has 10% what you had to lose and I assume they like their lean muscle mass, I'll stand by what I said