Can you lose 17 pounds in 2 weeks?
While it is possible to lose 17 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 unsafe.
It takes a calorie deficit of 3,500 to lose a pound of fat. You need a higher calorie deficit of 59,500 to lose 17 pounds. In 2 weeks, this comes down to a daily calorie deficit of 4,250. An unrealistic number for most people.
First, most experts recommend a moderate calorie reduction of at least 500. While this is enough to jumpstart weight loss, it is not enough to lose 17 pounds in 2 weeks. You still have an extra 3,750 calories to burn with exercise.
You’d have to exercise long and hard to burn these many calories. A 185-pound person, for example, burns approximately 294-calories in 30 minutes on a stationary bike.
This person would have to maintain this workout for at least 6.5 hours to burn enough calories to lose 17 pounds in 2 weeks. An unhealthy workout routine for most people. Not only due to the intensity required but also the time commitment.
Losing 17 pounds this fast is not recommended and can affect your health. Also, this increases the likelihood that you gain it all back.
How long to lose 17 pounds?
It takes about 2- 4.25 months to lose 17 pounds. This is a safe amount of time for most people to lose 17 pounds. It’s also in line with CDC (center for disease control and prevention) guidelines for healthy weight loss.
At a weight loss rate of 1-pound a week,e expect to lose 17 pounds in 4.25 months. Double it to a weight loss rate of 2-pounds a week to lose 17 pounds in 2 months. The best way to achieve this is by reducing your daily calories and exercising to burn extra calories.
Start with portion control to help you eat less at mealtimes. Use simple hacks such as the MyPlate method when serving your food. Divide your plate into four equal sections for veggies, protein, carbs, and fruit. Or better yet, use smaller plates or bowls when serving your food.
Eliminate junk food and sugary drinks from your diet. These are bad for weight loss as they’re high in calories with little nutrition. Also, they’re full of added sugar and other additives that increase your appetite.
These include foods such as; instant noodles, ice cream, cookies, cakes, pastries, and fried foods. Sugary beverages such as; fizzy drinks, alcohol, store-bought coffee, alcohol, and energy drinks are just as bad. Avoid these when trying to lose weight or find healthier alternatives.
Focus instead on eating nutrient-dense foods to make up for the reduced calories. Ensure your diet is full of protein, fiber, and vegetables. These are best for weight loss as they keep you full for longer.
Do some cardio and lift more weights.
Exercising is a great way to burn extra calories and boost weight loss. Most experts recommend healthy adults spend at least 200 minutes exercising weekly for weight loss. A combination of both cardio and strength training is best.
Cardio exercises increase your heart rate to burn calories fast. When doing cardio, you will find yourself breathing hard and fast. Some good cardio workouts include; swimming, running, rowing, cycling, or biking.
Start slow and focus on workouts you enjoy. If you hate running, consider jumping rope or cycling instead. If you find it hard to exercise alone, sign up for team sports such as; basketball or volleyball.
Weight training, on the other hand, involves working against a force to build and strengthen muscles. This often involves lifting weights at the gym or using your body weight. Some good strength training workouts include; deadlifts, squats, lunges, or pull-ups.
Consider working with a certified trainer if you’re new to the gym. Build momentum as you go and vary your workouts to exercise different muscles in the body.
Can you lose 17 pounds in 2 weeks? Conclusion
It is possible to lose 17 pounds in 2 weeks. However, it is not recommended. It is much more than what experts recommend you lose in 2 weeks and is dangerous.