How to

How to lose weight in 2 weeks

It is possible to lose weight in 2 weeks. Although it is suggested that you should not lose a lot of weight very fast, you can start losing weight in a healthy way if you follow 10 golden rules of how to lose weight in 2 weeks.

It is possible to lose weight in 2 weeks. Although it is suggested that you should not lose a lot of weight very fast, you can start losing weight in a healthy way if you follow 10 golden rules of how to lose weight in 2 weeks.

Lose weight in 2 weeks

Since we drafted this article in 2009, we have received many comments asking for two specific things: 1st what is the fastest way to lose weight in 2 weeks and 2nd what is the best way to lose weight in 2 weeks. Both questions are valid since the fastest is not always the best way when it comes to losing weight.

Fastest way to lose weight in 2 weeks

To understand the fastest way to lose weight in 2 weeks, let us make some calculations and explain some basic weight loss concepts.

Step 1: 1 pound of fat is approximately 3500 calories. Therefore, to lose 1 pound you need to consume 3500 calories less than what you need for normal body functioning (breathing, digestion, sleeping etc) + physical activities (walking, doing work, etc.).

Step 2: You need to decide how many pounds you want to lose in a period of 2 weeks. If for example you want to lose 4 pounds then this means that you need to save 14000 calories (4×3500) in 14 days or 1000 calories per day.

Step 3: You need to calculate how many calories to lose weight . This will give you the amount of calories you need per day in order to maintain your weight. You can then subtract the number calculated in step 2 above and find out the net amount (calories consumed – calories burn) of calories you need per day in order to lose weight in 2 weeks.

For example:  A woman aged 36, height 1.60, weight 80 kg wants to lose 4 pounds in 2 weeks. Using our calorie calculator, we can see that her daily calorie requirement is 1800 calories. This is the number of calories needed per day in order to maintain her current weight.

To lose 4 pounds in 2 weeks she has to save 1000 calories per day through a careful diet, exercise and activity (as explained in detail below). Her net calorie intake should go down to 800 calories (1800-1000).

Best way to lose weight in 2 weeks

The above explanation on the fastest way to lose weight in 2 weeks does not take into account one important parameter: the recommended amount of weight to lose in a week is 1-2 pounds. Therefore, in a period of 2 weeks you can lose 2-4 pounds maximum. Anything above that is not healthy and should only be attempt after consulting with your doctor.

How to lose weight in 2 weeks  – 10 golden rules

Rule #1: Stop eating fast food

If you want to lose weight in just 2 weeks then you definitely need to remove (or at least reduce) the consumption of fast food. Fast food, many times referred to as junk food, is full of calories and it is not a healthy choice for your diet. So, stop eating fast food or eating out and replace soft drinks with water or green tea. When eating out you eat more calories than you need because the meal portions are most of the times larger than what you need.

Rule #2: Eat more fiber

Fiber is very important to help you have a feeling of fullness for a long time. This way you will not need to eat un-healthy and full of calories snacks between meals. A very good way to get more fiber is to eat as much fruits and vegetables as you can. If your goal is to lose weight in 2 weeks then you need to make sure that you eat a lot fruits and vegetables. You can take at work a couple of fruits to replace snacks. You can eat the one in the morning to keep you satisfied until lunch and the other one in the afternoon to replace sweets. With your meals you can have vegetables (boiled or fresh) as a side dish.

Rule #3: Burn more calories than you consume

Besides the theories of weight loss, if you actually want to lose weight in 2 weeks then you need to eat less calories than what you burn. Using the simple methods mentioned above you need to reduce calorie intake by 500 calories per day. You can do this by stop drinking soft drinks (this will immediately save you aprx 200 calories), and by removing high in fat foods from your diet and replacing them with low-fat foods. For example you can stop eating fried and processes foods and start eating lean meats, and a lot of fish (especially tuna). This will not only accelerate your weight loss efforts but it is also healthy and beneficial for your health.

Rule #4: Increase your metabolism

If you manage to increase your metabolism then you will be able to lose weight in 2 weeks. You can increase your metabolism by eating small meals more often. You can start by eating 5 or 6 small meals per day instead of having 2 big meals. By eating small meals more often your body has a continuous supply of fuel and you will not feel hunger. On the opposite if you do not eat small meals and eat just 2 big meals then in-between meals you will feel hunger and look for snacks. This will destroy your weight loss efforts. By eating more frequently you will save a lot of calories and by the end of the second week you will start seeing results.

Another factor that contributes to your metabolism is breakfast. If you want to lose weight fast then you should not skip breakfast. Breakfast is the most important meal of the day and it is proven that if you want to lose weight you need to eat breakfast. This is because during the night your body is working to burn the extra calories and needs re-fuelling in the morning. Also eating a good breakfast will keep you until lunch time and thus you won’t have to look for unhealthy snacks.

Rule #5: Water, water and more water

It is not possible to read about how to lose weight and not see a point about water. Our bodies are 75% water and it is needed from our body to carry out the fat burning process. With no water the fat burning process is reduced and you will not lose weight fast. When you try and drink 10 glasses of water per day then you can help the burning process and also you will save yourself from a number of calories because water will give you a feeling of fullness and you will eat less. In addition water will keep you hydrated and assist you in flushing toxins from your system. Drinking a lot of water is a very healthy habit.  Try to carry with you a bottle of water throughout the day and drink as much as you can. Water has no calories and can only do good to your weight loss efforts and health.

Rule #6: Physical activity and exercise

One way to lose weight in 2 weeks is to follow some stick diet rules, such as the ones described above. Another way that can accelerate the process and ensure that you will not get the weight back once you stop the weight loss diet is physical activity and exercise. When we are referring to fast weight loss, exercise plays a very important role in the whole process. Physical activity and exercise rises your internal temperature causing you to sweat and burn calories. At the beginning you should try and exercise 3 days a week for at least 45 minutes per day. You should try and gradually increase that to 1 hour per day, 4 days per week. Examples of exercises you can do include walking, running, biking, swimming, stair stepping, rope jumping and rowing. It is understood that this may not be the easiest thing to do but if you need to lose weight fast you will have to introduce some form of exercise to your schedule.

Rule #7: Weight Training

Weight training can help you build more muscle mass. The more muscles you have the easiest is to increase your metabolism. Weight training can add the extra bit on your weight loss efforts and can help you start losing weight in 2 weeks. The advantages from weight training are twofold. First you accelerate the burning process by building more muscles and second it is very good for your health and bones and can protect your from several diseases as you grow old (for example osteoporosis).

Rule #8: Eat more white meat

Some very nice tricks that can instantly save you calories and help you lose weight in 2 weeks concern dark and white meat. Dark meat has about 15% more calories than white meat. For example a turkey breast with the skin (it is better to remove it) has about 155 calories while the same quantity of dark meat has 185 calories.

Rule #9: Steam cooking is the healthiest way to cook your food

Steam cooking is a very healthy and easy way to cook. Steam foods are prepared quickly and have low calories. This is because you do not need to add anything to your food besides water. There is a large variety of foods that can be steam cooked. These include rice, vegetables, meat, fish, poultry and several other types of foods.

Rule #10: Enjoy your food

You should try and enjoy every bite of your food. Food is an enjoyment and this is how you should look at it. For food to be delicious it doesn’t have to be full fat and full of calories. Low fat foods are nowadays as tasty as the normal foods. Try to eat foods that require crunching and chewing.The more you chew you food, the less are the chances that you will eat more than what you need. Great “crunch” foods include carrots and broccoli. The more chewing the more calories you will burn.

If you follow the above weight loss tips and tricks you will be able to lose weight in 2 weeks. Of course this will not be the end of your weight loss efforts but it will be a good starting point that will give you encouragement for the future.

About the author

Hara Hagikalfa

Hara Hagikalfa completed her BSc(Hons) in Health and Exercise Science, Sports Science and Medicine. She is a certified Personal Trainer and Pilates instructor. You can learn more about Hara and connect with her on Facebook


Click here to post a comment
  • OMG,this will really help i am trying to lose weigh before i go back to school . i am going to try it wish me luck.

  • I just found out today that I’m going to the beach for spring break. And I have two weeks to lose some unwanted pounds. My water bottle will be attached to my side for the next 12 days!!

  • I agree with this article. I have 2 weeks till i leave for the beach and i need to get into better shape! i need to do this, not for other people to like what they see, but for me to like what i see. I need to get in better shape for me. 🙂 i haven’t been eating fast food though, but i have been eating a lot of bad stuff like cinnabon :. i had one today and one yesterday. EVIL. i can just run it off i guess

  • We have to wear uniforms next year and I really want to have thin legs for that awful skirt (i hate skirts). I hope this will help me.

  • i need serious help.i dont eat too much but i gain weight a lot the only time i eat sweet things is when am stressed.

  • Thanks a lot, I just stepped on the scale and realized i’m 159 pounds at 12 years old. I really wanna prove I can stick to something.

  • i really hope this works i have a big water world trip in 2 weeks 4 days and im going with my boyfriend and his hot cousins lol please work please!!!

  • My husband’s coming home in 2 months and I need to lose weight. Hopefully 2 months will give me enough time to lose 40lbs. I read somewhere that it’s possible to lose 20lbs in 2 weeks. I’ll test this theory. I’ll post again to confirm if the theory is right or wrong.

    Wish me luck!

  • This year I am having a really big b-day party. & I am going off to high school, & I want to lose 20 before school then i plan to loose more before my event. Hopfully this will help me 🙂

  • My school uniform is so ugly on me. But on all my skinny friends it looks okay. All my best friends who I feel comfortable with to talk about my weight all agree that I would look amazing if I just lost some weight. Now my school uniform has stocking which really outline my legs and my uniform in gtting tighter and it will really show my figure. I have 2 weeks till I get back to school. Wish me luck. It is time I live up to the meaning on my name (beautiful) and make myself more confident and more happy about the way I am. I am not doing this for others or to get a boy. I am doing it for myself and to get back to the old ME.

  • I Hope This Works, I Have To Go Back To School In Like A Month & I’m Also Having A Birthday Party At A Lake & I’m Inviting The Boy I Like, I Hope This Helps Me Lose The Unwanted Pounds I Have.

  • i have been made fun of all my life because i am fat and i am tired of it i almost dont want to go back to school but know that i have to and with these 10 helpful rules i will no longer be fat as i am now i really hope this works cus school starts in 1 month and i need to lose weight now and i am going to try my best every step of the way.

  • i hav a boyfriend he tells me i should run …….he tells me im not fat but i am im 13 and my weight is 119 i dont like the feeling im sometimes lazy and i just want to lose weight im doing this for a guy who i really love and im going to test it i kno i will lose weight before going to school thanks for the tips and i will be back to tell u what happens

  • I also want to lose weight just so I can more happy looking in the mirror. And I also go back to school in bout a month. I hope I lose some unwanted pounds.

  • i need to loseweight cuz i have to go to a quincenera and i going bac hme i dont want to look all fat i want to loook skinny cuzmy parents arent and nobody is so i want to gog to school looken nice tooooo…………………..

  • im 12 and im goin on holiday in 2 weeks i need 2 lose a bit of weight 2 look good in my bikini….cnt wait this routine looks really good! (:

  • I hope it will help me as my body very ugly now and I hate myself when I look in the mirror. I will post in 2 weeks the results.

  • We will see how this works! I am in a wedding in Oct, but have a fitting for alterations in about 2 weeks. Currently I am 145lbs, 5’4″. When I ordered the dress I was 135lbs… EK! I’ll let you know how it turns out!

  • Thanks a bunch! I’m 115 and I’m 17. That’s really fat for my age. I am hoping that this will help before I go back to school from my surgery. Wish me luck!!!!!

  • i really am going to try this since new years is in 2 weeks and i really want to fit in this dress my mom bought me 🙂

    hopefully i really want to get to the point to lose weight
    and adding a tip to this, when you go running or do your excirse rub baby oil in your body or cooking oil in your stamache and legs, rip a trash plastic bag to make it like a shirt put your exercise clothes go run, and you swet bunches!!
    my mom has always told me this but havent try it until tonight when i go running!!

    wish yall luck and tell yall my results next year!!

  • Losing 2o pounds was the first thing on my new years resolution list and 2011 baby im ready to shed those pounds!!!!!!!!!!…. im 18 yrs old goin on 19 and im 190lbs but luckily i dont have a belly problem….everything on me is firm and proprtionate but i just gotta lose the weight GOD LUCK to everyone WE CAN DI THIS!!!!!!! :{

  • i really hope this works because i really want to lose weight before prom in june.. which gives me 6 months. so fingers crossed it works! ;D

  • I use to look nice in every thing i wear. it has been almost 1 year since i became fat and ugly ope this works, for i wanna look fine.

  • my husband tells me i`m fat everyday he repeats this. i think he might leave me for a skinny girl so i want him to see that i am trying my best to be good enough for him and i want him to see my results very soon.

  • I really hope it work cus I have to wear my traditional cloth in two weeks and it’s kind of tight for me. I am 16 and 165 ponds, my height is 5.4 -____-
    really wish it works

  • i dont know if this will work for some of u but i know it also helped with me losing weight……chew suger free gum because it will give you the satisfaction of chewing but your not actually gainging any weight that you need to burn of !!

  • Me and my friend have to go on a cruise in two weeks, and we both want to loose ten pounds! as you can see its not easy. but were trying! going to hit the gym now. peace

  • Me and my friend frankie, were going to america in like 2 months, and well we have bellies …. hope this works, im so self concious in bikini’s … wish me luck … (:

  • i’m 18 n my height is 161cm weight 49kg
    i want to lose weight till i become 43… 6kg to go
    i want to lose weight to call my crush out 😀
    hope this works for me

  • i keep telling myself that i wanna lose weight but i never stick to it. i might diet for a week and then the next im back to where i started. im 5’5 and i weigh 135lbs. (i also have really big boobs that weight 10lbs each lol) summer is around the corner and i wanna look slim and fit. hopefully i can stick to this plan! Summer body here i come! wish me luck!

  • I hope this fairly skinny im 120 and 5’7″ i just dont feel to my best satisfaction,or in that case healthy which makes me feel worse about my insecurity’s

  • HeY Guys but the important before the schoool i need to losse like 20 punds in 3 weeks . i know it is imposibble i hear some people telling me donot eat any things in 3 days if u fell hunger eat square of cheese and water water but next day i become sick i need to loose weight i am 14 years old i my weight is 69 what to do i donot know my body is good only i have big peale

  • im 20 yrs old and my weight is 65 KG ,my hight is 160 CM i gained 10 kilos in 2 yrs only , my problem is that i dont eat alot and i dont like sweets but i dont lose weight ! i went to gym for 3 weeks i didnt lose weight i got depressed ! and now im just setting and gaining more !

  • Tnx alot for this hint…losing weight wil help boost my confidence….and i will be able 2 fit well into my skirts…

  • Thank you all for your comments.

    Losing weight in 2 weeks is a big challenge for everyone but from the comments above we can safely come into a conclussion that all it takes is determination.

    If you are really determined to shed the weight off in 2 weeks or more then you can do it. It doesn’t matter if you lose 2 pounds or 10 pounds, the most important gain is the confidence that you can do it.

    A lot of people have tried the above rules and they managed to get results so do YOU. Do not delay it any longer, take action today.

    Good luck to everyone!

  • Have gone through all this article.many of the activities mentioned is what i do daily.e.g,i enjoy walking,i dont like fatty foods,i alwayz take atleast 1L of water daily.rarely take potatoes,take green tea,so,is meat and snacks what makes me not to loose weight?

  • OMG. this article so helped me, all i wish is to lose at least a pound just to prove that i can lose weight,i thing im gonna start doing it… :DD thanks anywsy

  • i really hope this works because i really want to lose weight before i go on vacations after two month i want to show my mom that i can lose weight and i want my family from back home to see me beautiful and not fat im only 13 and im 160 pounds wish me luck!