How I Lost 1.4 KG in 7 Days | Diet + Workout | Weekly Progress

WEEK 2 – Losing Fat with Diet Focus & Gym Routine | 124 → 122.6 KG (-1.4 KG)

Welcome back to Week 2 of my weight loss journey!

This week I focused more on my diet and weight training. I created a plan that kept my calories around 2000 kcal/day, while aiming for 130g of protein. Less snacking, more structure, and smarter meals really helped.

To track my intake, I used an app called FatSecret — it's free and offers macros, weekly summaries, and lets you add your own meals.
✅ Favorite meal of the week: protein bread with cream cheese and smoked salmon.
(Also tried a version with avocado — delicious but higher in calories.)

In the gym, I followed a full-body routine with basic compound lifts and warm-ups.
Unfortunately, the weather in Vienna was rainy most of the week, so my step count dropped to around 56K total, but I still managed to stay consistent.

Progress this week:
📉 -1.4 KG (from 124 kg to 122.6 kg)
🥩 130g Protein per Day
🏃 56K Steps
💪 Consistent workouts and improved meal prep

👕 T-shirt check: Still tight… but looking better every week!

Next week I’ll be focusing on improving my walking routine—rain or not—and refining my diet to be even more sustainable long-term.

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00:00 – Intro & Welcome to Week 2
00:07 – Weekly Focus: Diet & Strength Training
00:27 – Tracking Calories with FatSecret
01:00 – High Protein Meal of the Week
01:22 – Full Body Gym Routine Breakdown
01:59 – Step Count & Weather Challenges
02:28 – Weekly Weight Loss Results
02:51 – T-Shirt Fit Progress
03:06 – Goals for Week 3
03:24 – Outro & Thanks for Watching


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