weight loss concept

Can you lose 14 pounds in a week?


Can you lose 14 pounds in a week?

No, it is not possible to lose 14 pounds in a week. It is much more than the 1 – 2 pound most experts recommend you lose in a week.


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 a week, this comes down to a daily calorie deficit of 7,000. An impossible and unrealistic number for several reasons.


First, a moderate calorie reduction of 500 is what most experts recommend. Although this is enough to jumpstart weight loss, it is not enough to lose 14 pounds in a week. You still have an extra 6,500 calories to burn with exercise.


While exercise can help you burn extra calories, you’d have to do it intensely and for a long time to burn 6,500 calories. A 185-pound person, for example, burns approximately 252-calories in 30 minutes while swimming.


This person would have to swim for at least 13 hours to burn enough calories to lose 14 pounds in a week. An unrealistic goal. Not only due to the intensity but also the time commitment.


Losing weight too quickly is not recommended as it can affect your health. Also, you’re more likely to gain all the weight back. Allow yourself enough time to lose 14 pounds.

woman showing off weight loss

How fast can you lose 14 pounds?

Generally, it takes about 7 – 14 weeks to lose 14 pounds. It is in line with what most experts and the CDC (center for disease control and prevention) recommend for healthy weight loss.


At a weight loss rate of 1-pound a week, expect to lose 14 pounds in 14 weeks, about 3.5 months. Double it to a weight loss rate of 2-pound a week to lose 14 pounds in a week, about 2-months.


Start by reducing your daily calories to create a calorie deficit for weight loss. Cut out empty calories from your diet. These include foods such as; cookies, cakes, pastries, ultra-processed dry snacks, sugary drinks, fried foods, and alcohol. Avoid these foods when trying to lose weight as they’re high in calories with little nutrition.


You can also consider portion control to help you eat less. use the MyPlate method when serving food. Divide your plate into four equal sections for veggies, protein, carbs, and fruit. Or better yet, serve your food on smaller plates or bowls.

healthy food in container

Make sustainable diet changes.

You have to change your diet to lose 14 pounds and keep it off. Prioritize nutrient-dense foods that keep you full for longer. Ensure your meals are full of vegetables, protein, fiber, and complex carbs.


Add high-protein foods such as; eggs, lean meats, fish, or poultry to your diet. These foods can reduce appetite and boost your metabolism. Start your day with eggs instead of sugar-filled box cereal.


Fill up on vegetables, fresh fruit, and whole grains full of fiber. These foods are just as filling as they take longer to break down. Also, vegetables add volume to your meals. They’re low in calories, and you can enjoy an extra serving or two to improve satiety.

woman exercising

Get active with workouts you enjoy.

It is recommended that healthy adults spend more than 200 minutes (more than 3 hours) exercising weekly for weight loss. Alternate between cardio and weight training exercises for best results.


When you’re doing cardio, you increase your heart rate to burn calories.¬†Some good cardio exercises include; swimming, running, rowing, or cycling. Start with workouts you enjoy doing to avoid getting overwhelmed. If you hate running, consider light walking or cycling instead.


When you’re doing weight training exercises you build and strengthen your muscles. The more muscles you have, the more calories you burn. Some good weight lifting exercises include; squats, deadlifts, lunges, or pull-ups. If you’re a beginner, work with a professional trainer to prevent injury.


Can you lose 14 pounds in a week? Conclusion

Losing 14 pounds in a week is a dangerous goal that is not recommended. It is unsafe and much more than what experts recommend you lose in a week.