woman showing off weight loss

can you lose 5 pounds in 2 weeks


Can you lose 5 pounds in 2 weeks?

It is possible to lose 5 pounds in 2 weeks. Losing this much weight in 2 weeks is safe for most people.


It takes a deficit of 3500 to lose a pound of fat. This means, to lose 5 pounds requires a deficit of 17,500. This comes down to a daily deficit of 1250. Even though this amount is slightly above the recommended calorie deficit of 500 – 1000, it can be done safely with the combined efforts of diet and exercise.


Is it healthy to lose 5 pounds in 2 weeks?

Losing 5 pounds in 2 weeks is a realistic goal that can be achieved healthily. The daily deficit required is slightly above what most experts recommend. However, it is but a small increase. With the right eating plan and exercise routine, it can be done.

woman eating chicken salad

Clean your diet to lose weight.

Losing 5 pounds in 2 weeks requires a daily calorie deficit of 1250. The best way to go about this is with the combined efforts of diet and exercise. Start by eating fewer calories. Most experts recommend you cut your calories by at least 600 calories daily.


You can achieve this deficit by cleaning up your diet. Start by reducing your serving portions. Serve your food on smaller plates or bowls. This way, you’re not tempted to overeat. Also, consider using your plate as a guide. Always fill half your plate with vegetables first, then add protein and carbs.


Next, remove foods that have little to no nutritional benefit such as high-calorie snacks and drinks. Also, consider intermittent fasting to help you reduce your calories. With this eating plan, your eating is time-restricted and this can lead to a reduction in calories.


Once you have determined how to reduce your calories, focus on eating more nutrient-dense foods. Swap out processed simple carbs for complex carbs that are more satisfying. Also, add more protein and fiber to your diet.


These foods are great for weight loss as they keep you full for longer. Lastly, add volume to your meals with vegetables. Vegetables such as; kale, spinach, and broccoli are great as they’re extremely low in calories. Adding them to your meals improves satiety.

woman exercising

Exercising to boost weight loss.

Exercise is not only good for your health but also for weight loss. With exercise, you can burn calories and quicken the weight loss process. Healthy adults should spend at least 200-minutes exercising weekly.


If your goal is to lose 5 pounds in 2 weeks, schedule at least 1-hour of intense exercise every day to burn enough calories. Choose workouts you love doing to increase your willpower. Good cardio workouts to burn fat include; rope jumping, swimming, running, cycling, and many others.


At the right intensity and duration, these workouts can help you lose weight fast. Did you know you can burn as many as 442-calories swimming vigorously in 30-minutes?


Alternate cardio sessions with weight training to build muscle and boost metabolism. Good weight training workouts include squats, deadlifts, burpees, lunges, and many more. Make time to exercise daily to lose 5 pounds. Do it early in the morning if you struggle with a busy schedule.


Can you lose 5 pounds in 2 weeks? Final thoughts

You can lose 5 pounds in 2 weeks. Even though the deficit required to lose this much weight is slightly above what most experts recommend, it can be done safely.