weight loss concept

can you lose 11 pounds in 2 weeks

Can you lose 11 pounds in 2 weeks?

Although it is possible to lose 11 pounds in 2 weeks, it is not recommended. It is much more than the 2 – 4 pounds most experts recommend you lose in 2 weeks and is considered unhealthy for most people.

 

It takes a calorie deficit of 3,500 to lose a pound of fat. You need a higher calorie deficit of 38.500 to lose 11 pounds. In 2 weeks, this comes down to a daily calorie deficit of 2,750. A number that most people will struggle to achieve, even with a change in diet and exercise.

 

Most experts recommend d a moderate calories reduction of at least 500 for weight loss. While this is enough to jumpstart weight losses, it is not enough to lose 11 pounds in 2 weeks. You still have an extra 2,250 calories to burn with exercise.

 

Exercising long enough and at the correct intensity can help you burn off extra calories. A 185-pound person, for example, burns approximately 294-calories in 30 minutes on a stationary rower.

 

This person would have to maintain this workout for at least 4 hours daily to burn enough calories to lose 11 pounds in 2 weeks. An unrealistic goal for most people. Not only due to the unrealistic time commitment but also the intensity required.

 

You’re better off allowing yourself enough time to lose 11 pounds. It’s better for your health and it also increases the likelihood that you keep it off for good.

weight loss concept

How long does it take to lose 11 pounds?

Generally, it takes about 5.5  – 11 weeks to lose 11 pounds. It is a safe amount of time for most people to lose 11 pounds. It’s also in line with what the CDC (center fr disease control and prevention) recommends for healthy weight loss.

 

At a rate of losing 1 pound a week, expect to lose 11 pounds in 11 weeks. Double it to lose 2 pounds in a week, and you can expect to lose 11 pounds in 5.5 weeks.

 

You can achieve this by adding exercising to your routine and reducing your daily calories. You don’t have to change all aspects of your diet for this reduction. Start by eliminating junk food and other empty calories. These are high in calories with little nutritional benefit.

 

These include foods such as; ice cream, donuts, cookies, cakes, pastries, fried foods, and ultra-processed dry snacks. Avoid these foods when trying to lose weight. Also included in this list are liquid calories from; fizzy drinks, fruit concentrate, store-bought coffee, energy drink, and alcohol.

 

Consider portion control to help you eat less. Use simple tips such as serving your food on smaller plates or bowls. Most people tend to overestimate how much to eat with oversized dinner plates. Or better yet, use your plate as a serving guide. Fill half your plate with vegetables before adding protein or carbs to avoid overeating.

 

Next, add exercise to your weekly routine. It is recommended that healthy adults spend at least 300 minutes (more than 3-hours) exercising weekly. Alternate between cardio and weight training for best results. Cardio exercises help burn calories, while weight training helps build muscle and boost metabolism.

woman holding measuring tape around waist

How many pounds can you realistically lose in 2 weeks?

Generally, expect to lose 2 – 4 pounds in 2 weeks. It is a healthy amount of weight for most people to lose in 2 weeks.

 

With a daily calorie deficit of 500, expect to lose 2 pounds in 2 weeks. Double the effort to a calorie deficit of 1000 to lose 4 pounds in 2 weeks.

 

However, keep in mind that these numbers can vary. Several other factors affect how quickly you lose weight. These include factors such as; age, gender, height, weight, and activity levels. Due to these differences, some people might lose more or less weight in 2 weeks.

 

Can you lose 11 pounds in 2 weeks? Conclusion

Losing 11 pounds in 2 weeks is not recommended. This is much more than what experts recommend you lose in 2 weeks and is considered unsafe.