weight loss concept

can you lose 4 pounds in 2 days


Can you lose 4 pounds in 2 days?

It is not possible to lose 4 pounds in 2 days. This is more than what experts recommend you lose in 2 days and is considered unsafe for most people.


It takes a calorie deficit of 3500 to lose a pound of fat. You need a higher calorie deficit of 14,000 to lose 4 pounds. It comes down to a daily calorie deficit of 7000 to lose 4 pounds in 2 days. This is seven times more than the recommended calorie deficit of 500 – 1000.


Most adults need to eat at least 2000 – 2500 calories to maintain their current weight. However, to lose weight, you need to eat less. Reduce your calories by at least 500 to start losing weight. You have to burn off the extra 6,500 with exercise to lose 4 pounds in 2 days.


Exercise burns a moderate amount of calories per session. You have to work out intensely and for long durations to burn enough calories. A 185-pound person, for example, burns 420-calories in 30 minutes, running at a speed of 6-mph.


This person would have to run for at least 7 hours to burn enough calories. It is an impossible task. Not only due to the intensity required but also the time commitment.


While it might be tempting to lose 4 pounds in 2 months, it is not recommended. On average, expect to lose 4 pounds in 2 – 4 weeks. It is a healthy amount of time for most people to lose this weight.

showing off weight loss

Safe And Healthy Weight Loss.

Weight loss occurs when you eat less than the body needs. This creates a calorie deficit forcing the body to tap into stored fat for energy.


With a calorie deficit of 500, expect to lose 4 pounds in 4 weeks. Double the effort to a daily calorie defect to lose 4 pounds in 2 weeks. You can achieve this by eating less and exercising more.


Aim for a moderate calorie reduction of at least 500. This leaves you with plenty to survive on as most adults need to eat at least 2000 – 2500 calories to maintain their current weight. You don’t have to change everything about your diet to achieve this reduction. Start by cutting out unnecessary high-calorie foods.


These include junk foods such as; soft drinks, fried foods, baked treats, ultra-processed snacks, sweets, and alcohol. These foods are bad for weight loss as they are high in calories with little nutritional benefit. Also, consider portion control to help you eat less.


Focus on eating more nutrient-dense foods that keep you full for longer. These include foods such as; complex carbs, vegetables, protein, and fiber. Start your day with a high-protein veggie omelet, and you’ll notice a reduced appetite throughout the day.


Have some high-fiber beans, peas, lentils, or chickpeas for lunch and dinner. Or better yet, have protein-rich fish, poultry, or lean cuts of meat. Make healthy substitutions such as eating more complex carbs instead of refined carbs.

woman exercising

Exercise to boost weight loss.

Exercising increases your energy expenditure, allowing you to burn more calories. It is recommended that healthy adults spend at least 150 – 300 minutes exercising weekly. For weight loss, alternate between cardio and weight training for best results.


Cardio exercises such as; running, jumping rope, swimming, and cycling help burn calories fast. Weight training exercises such as; planks, squats, deadlifts, and lunges help build muscle.


Focus on workouts you enjoy doing. This way, you’re more likely to exercise often. If you’re short on time, consider high-intensity interval training. HIIT workouts take 30-minutes or less to complete yet are just as effective at burning calories.


Can you lose 4 pounds in 2 days?

Losing 4 pounds in 2 days is an unrealistic and unsafe goal for most people. It is much more than what experts recommend you lose in 2 days.