It is unlikely that you would be able to lose around 2-3 kg a week by eating 500 kcal per day and practicing for 2 hours. This is because your body needs a certain amount of calories to function properly, and if you eat too few calories, you may experience fatigue, dizziness, and other health problems.

The Centers for Disease Control and Prevention (CDC) recommends that women eat 1,200-1,500 calories per day and men eat 1,500-1,800 calories per day to lose 1-2 pounds per week. If you are practicing for 2 hours per day, you may need to eat more calories to fuel your workouts.

It is important to talk to your doctor before starting any new diet or exercise program. They can help you assess your individual needs and recommend a safe and effective plan for you.

Here are some tips for losing weight safely and effectively:

• Set realistic goals: Aim to lose 1-2 pounds per week.

• Make gradual changes: Don’t try to change your entire diet and exercise routine overnight. Make gradual changes that you can stick with long-term.

• Find a support system: Having a support system can help you stay motivated and on track. This could include friends, family, or a weight loss group.

• Be patient: It takes time to lose weight and keep it off. Don’t get discouraged if you don’t see results immediately.

I hope these tips help you lose weight safely and effectively.