11) Cut down the amount of starches/simple carbohydrates consumed (rice, bread, cakes, fruit, soft-drinks, candy). Carbohydrate reduction leads to the greatest loss of weight loss in a short duration. However, zero carbohydrates to adverse effects (cranky, irritability, mood swings and fatigue). You MUST have some carbohydrates in your meals.
12) If you must run a lot, still do some cross-training. Vary the distance of each session. Long, slow, distance (LSD) is useful however don't make too easy. Neither should you pant. Panting is non-aerobic or anaerobic, and it means working at 80-90 percent of your maximum heart rate. You may want to stay out of this zone, unless you are building fitness for speed/racing.
Losing up to 1-2kg per week is possible. 1 kg/week is more rational and realistic. Reducing foods with hidden sugar is a major factor to rapid weight loss, HOWEVER it may lead to a REBOUND EFFECT if you aim for zero carbohydrates. Instead, reduce your intake of overall calories, since most calories come from carbohydrates. My friend lost 16kg in a few months through carbohydrate-reduction, however gained some back since his body craved it and caved into its old patterns of eating. You need some carbohydrate to be able do your endurance training.