weight loss concept

Can i lose 14 pounds in 2 weeks?


Can I lose 14 pounds in 2 weeks?

It is possible to lose 14 pounds in 2 weeks. However, it is not recommended. It is much more than the 2- 4 pounds most experts recommend you lose in 2 weeks and is unhealthy.


It takes a calorie deficit of 3,500 to lose a pound of fat. You need a higher calorie deficit of 49,000 to lose 14 pounds. In 2 weeks, this comes down to a daily calorie deficit of 3,500. A high number that most people will struggle to achieve or sustain.


First, most experts recommend a moderate calorie reduction of at least 500. While this is enough to lose some weight, it is not enough to lose 14 pounds in 2 weeks. You still have an extra 3,000 calories to burn with exercise.


Second, you’d have to exercise for long to burn enough calories to lose 14 pounds in 2 weeks. A 185-pound person, for example, burns approximately 252-calories in 30 minutes while running at a speed of 4-MPH. This person would have to run for at least 6-hours to burn enough calories to lose 14 pounds in 2 weeks. An impossible and unrealistic goal for most people.


Losing weight this fast is not recommended as it might affect your health. Also, this increases the likelihood that you gain it all back.

woman holding measuring tape

How long will it take to lose 14 pounds?

Generally, it takes about 2 –  4 months to lose 14 pounds. It is a safe and healthy amount of time for most people to lose 14 pounds.


With a daily calorie deficit of 500, expect to lose 14 pounds in 4 months. Double it to a daily calorie deficit of 1000 to lose it in 2 months. You can achieve this by eating fewer calories and exercising often.


Start with small sustainable changes to your diet such as; portion control. Using simple techniques such as the MyPlate method can help you eat less. Divide your plate into four equal sections for veggies, protein, carbs, and fruit. Or better yet, use a smaller side plate or bowl when serving your food.


Also, eliminate empty calories from your diet. These foods are bad for weight loss as they’re full of added sugar and additive that increases your appetite. Also, they’re high in calories with little nutrition. Find healthier alternatives to your favorite junk foods. Drink plain water to keep yourself energized rather than sugar-filled coffee or energy drinks.


Focus on eating more nutrient-dense vegetables, fiber, protein, and complex carbs. These are better for weight loss as they keep you full for longer. Start your day with oatmeal or eggs, and you’ll notice a reduced appetite throughout the day.

intermittent fasting concept

Try intermittent fasting.

Intermittent fasting is an eating approach that cyles between long periods of fasting and a short eating window. Most people eat less with intermittent fasting due to the time restriction.


There are different intermittent fasting schedules. The most effective for weight loss are 16:8 fasting, OMAD, or alternate-day fasting. With the OMAD (one meal a day) schedule, you fast for 23-hours and eat within a 1-hour window. You’re likely to eat fewer calories making it easy to lose weight with this limited eating window.

woman holding dumbbell

Exercise to burn extra calories.

Healthy adults should spend more than 200 minutes exercising weekly for weight loss. A good workout routine should include both cardio and weight training.


Weight training involves working against a force to build and strengthen muscles. These include deadlifts, planks, squats, lunges, or pull-ups. Alternate between these to target different muscle groups in the body.


Cardio is a physical activity that increases your heart rate to burn calories fast. These include swimming, running, rowing, and cycling help to burn calories fast.


Start slow and focus on workouts you enjoy doing to avoid getting overwhelmed. If you hate exercising outdoor, invest in quality at-home workout equipment. Build momentum as you and vary your intensity for best results.


Can I lose 14 pounds in 2 weeks? Conclusion

While it is possible to lose 14 pounds in 2 weeks, it is not recommended. It is much more than want experts recommend you lose in 2 weeks and is unsafe.