Weight Loss

How Much Weight Can You Lose in 2 Weeks?

How much weight can you lose in 2 weeks?

Last updated: August 20, 2018 at 9:14 am

In the 21st century, obesity is one of the leading health problems all over the world.

It is a one way street to cardiovascular problems, strokes, and hypertension.

So, it isn’t surprising that many people try to find the best solution for their weight loss problems every day.

If you have any extra weight problems, you probably wonder how much weight can you lose in a week without eating, how to lose 10 pounds in 10 days or how much weight can you lose in 2 weeks, for example?


The 2 most important things when it comes to weight loss are changing your diet habits and increasing your physical activities.

If you think you can lose weight fast by eating junk food or sitting all day, then you are quite wrong.

Well, let’s see how much pounds you can drop in 2 weeks and what are the most important steps to follow:

Step 1 – Facing the Reality

It is very hard to lose weight in two weeks.

Especially, a significant amount of weight.

Don’t expect extraordinary results fast.

Weight loss is a complex process.

So, prepare for the battle and don’t think about time.

Also, you shouldn’t try to lose weight overnight, if you don’t want to jeopardize your health. (1)

Step 2 – Change Your Bad Diet Habits

Burning calories

A balanced diet is the holy grail of weight loss.

If you want to do it successfully, then you should:

  • Avoid drinking sodas – This is one of the most common diet mistakes. Sodas have absolutely no benefits for your body – it is just sugar, sugar and sugar.
  • Stop drinking alcohol – Beer is especially high in calories and men know why because belly fat is often caused by excessive drinking.
  • Stop eating junk food – French fries, chips, fat, butter, flakes, instant mashed potatoes, and bakery products are very, very unhealthy and you should avoid them when you are trying to lose weight. Snacks are loaded with fats, additives, and sugars, they contain small amounts of proteins and no fibers at all. Eating snacks on a daily basis combined with physical inactivity is a one way street to obesity, overweight, belly fat and different health problems. Avoid these foods if you want to lose weight.

What to eat:

On the other hand, there are foods that are good for weight loss and your overall wellbeing:

  • High – protein foods like lentils, beans, and peas help you stay full for a long time
  • Omega – 3 fatty acids source such as salmon, trout, flax seeds, and nuts.
  • High – fiber foods like apples, chia seeds, and whole grains.

Pro tip: Drink at least 8 glasses of water per day to increase your metabolism and calorie burning rate.

Step 3 – Increase Your Physical Activities

Exercising is one of the most effective ways when it comes to losing weight. (2)

Furthermore, physical activities are essential for your health.

Here are some exercises which can speed up your weight loss process.


The plank is very effective when it comes to fat burning, especially belly fat burning.

The plank can help you get rid of fat layers around the belly, waist, also shape your buttocks, relieve the pain in your back, and speed up your metabolism. And build six pack abs, duh.

High-intensity interval training

If you’re already a fan of the high-intensity interval training (HIIT) or you are familiar with this type of exercising you know that it’s a fast and effective way to work out.

In addition, the high-intensity interval training involves short, intense bursts of exercise with less intense moves or complete rest in between.

Hence, it’s very efficient—which means you will be spending less time in the gym each week while still burning all the fat, and boosting your metabolism, as some of the benefits.

GRIT cardio

GRIT cardio is a 30-minute high-intensity interval training (HIIT) which improves your cardiovascular endurance, accelerates your movements and makes your body burn calories long after your training.

Step 4 – Counting Calories

Although some try to underestimate the counting calories method, when it comes to weight loss calories do count.

You have to set up a goal – I want to lose x pounds in y time.

But, you need to know that not all calories are equal.

It’s not the same if you eat 100 calories of vegetable and 100 calories of french fries.

The calorie deficit approach doesn’t mean that you can eat whatever you want.

A balanced diet and regular exercising are still essential when it comes to weight loss.

Eat vegetables, high-fiber foods, and fruit.

If you count calories you can follow how much you eat, but still, that doesn’t mean you will be informed about the quality of your diet.

The best thing to do is to include the least processed foods from plants or animals in your diet.

Keep in mind that calorie counting is not suitable for everyone, but many people find it really effective for losing weight and staying fit.


Step 5 – Be Persistent

You got a diet plan from your nutritionist and you began with it.

Also, you started to work out, but you can’t see an improvement and the few extra pounds are still there.

Of course, you will feel disappointed and impatient.

Because of that, you need to give your best and follow your goals, and success will come for sure.

So, how much weight can you lose in 2 weeks?

Here’s the deal:

How much weight can you lose in 2 weeks depends on many factors: how much you try, which way you try, in what shape are you etc.

If you are doing everything well, you can lose maybe 3 or 4 pounds per week or 6-8 pounds in two weeks.

Maybe even more.

But, don’t exaggerate.

Fast weight loss may harm your health.

Also, for some people, the results may not be visible at the beginning, so that doesn’t mean you should give up.

Keep trying and you’ll see the results.


You don’t gain weight over the night so you can’t expect to lose it instantly.


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