How much weight can I lose in two weeks? You can lose about 4 pounds in two weeks realistically. An average healthy weight loss is about 1 to 2 pounds per the CDC. If you are on a structured diet and exercise program, you can lose 1 to 2 pounds per week. The only way to lose weight is you must be in a caloric deficit.

How much weight can I lose in two weeks? iStock-photo credit: Osuleo

A caloric deficit means burning more calories than you consume. To lose 1 pound a week you need to be in a daily caloric deficit of 500 calories. To lose 2 pounds a week you need to be in a daily caloric deficit of 1000 calories.

A good daily calorie range when it comes to weight loss to follow if you don’t know how many calories you need to consume is anywhere from 1,300 to 1,500 calories, depending on how much you weigh. If you weigh over 200lbs and you need to lose weight you may need to consume more calories than that.


Fiber foods are some of the best weight loss foods to eat if you are trying to lose weight. Why? Because they are high in nutrients in low in calories. So, eating fiber foods like fruits and vegetables makes you feel fuller and will make you eat less food. The result of  feeling fuller in your stomach from fiber foods and eating less is weight loss.

Some good fruits to eat are strawberries, oranges, apples, bananas, etc. Some good vegetables to eat are spinach, broccoli, asparagus, etc.


Drinking water before you eat a meal is one of the best ways to suppress your appetite and lose weight. If you set a goal of drinking 8 glasses of water per day, it will help tremendously in eating less food and making you feel fuller.


Exercise is one of the most important components in weight loss. And it should be a regular staple in your lifestyle habits. Cardiovascular workouts help you burn a good number of calories daily. And the types of cardiovascular workouts you can do are swimming, walking, gardening, dancing, cycling, jogging, etc.

A 155-pound person that spends 85 minutes mowing a lawn would burn 500 calories. But a 185-pound person would burn the same amount of calories in about an hour. So how much you weigh plays a factor in how many calories you burn within a certain period.

The intensity of the workouts will make you burn calories faster. One of the reasons why high intensity interval training is so popular is you can burn the same number of calories in a shorter amount of time. You can burn the same calories in 30 minutes of high intensity training vs low intensity training in one hour.

Although high intensity interval training is popular it isn’t for everybody because it is hard on the joints. So, you must have strong joints to be able to withstand the impact of doing high intensity interval cardio.

Some good high intensity cardio exercises you can do are sprinting, jump roping, plyometric drills like box jumps, jumping over hurdles, vertical jumps, etc.

Resistance Training

Resistance training workouts help to build and maintain lean muscle mass. The more lean muscle mass you have the faster your metabolism will be. The types of resistance training workouts can be dumbbell free weights, resistance bands, bodyweight workouts, weight machines, etc.

Lifting weights helps you to burn calories after the workout. It helps to heighten EPOC which is exercise post oxygen consumption. And EPOC is your ability to burn calories after the workout.

Muscle burns more calories than fat so gaining muscle stimulates your metabolism which helps to shed body fat.

If you lose too much weight too quickly you can lose too much muscle which can affect your metabolism in a negative way. If you put anybody on a structured weight loss program, they will lose the most amount of weight the first 7 to 10 days. In fact, they can lose up to 7 pounds in that period. And that after 7 to 10 days it stabilizes at 1 to 2 pounds per week.

If you are losing 4 or more pounds per week consistently that is too much weight loss and that is not healthy at all. It is not recommended to consume less than 1000 calories a day if you are on any weight loss program as you can potentially have the biggest metabolism drops.

The Bottom Line is you can lose up to 4 pounds in two weeks if you are following a structured diet and exercise program.

If you have any interest in trying any of our online diet and weight loss programs to help you shed body fat and achieve your best body, then click on the link below.

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About Obi Obadike – Welcome to Obi Obadike | World Renowned Fitness Expert

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