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can you lose 7 pounds in 2 weeks

Can you lose 7 pounds in 2 weeks?

While it is possible to lose 7 pounds in 2 weeks, it is not recommended for most people.


It takes a deficit of 3500 calories to lose a pound. This means, to lose 7 pounds, you would need a calorie deficit of about 24,500. This comes to about 1750 daily to achieve the goal in 2 weeks. For most people, this is unhealthy and unsafe.


Even with the combined efforts of diet and exercise. It is extremely hard to achieve this goal. Most adults need to eat at least 2000 – 2500 calories to maintain their weight. Achieving this goal would require a severe calorie reduction that would leave you feeling like you’re starving. These types of severe calorie reductions can negatively affect your health as you might not get all the nutrients your body requires.


In addition, you would need to spend at least 3-hours exercising to burn enough calories to lose 7 pounds in 2 weeks. Contrary to popular belief, you burn a moderate amount of calories exercising. For example, with a high-intensity swimming session, a person weighing 185-pounds can expect to burn at least 420 calories in a 30-minute session. You’d have to swim for at least 2-hours to burn enough calories to achieve this type of rapid weight loss.


For the average person, this is extremely hard to do. Due to the intensity required to burn enough calories, and for the time commitment. Also, keep in mind that you’re more likely to eat more with intense workouts. Lastly, rapid weight loss cannot be maintained long-term. You’re more likely to gain all the weight back. With these reasons in mind, it is easy to see why losing 7 pounds in 2 weeks is an unrealistic goal for most people.

woman holding weight scale

How Much Weight Can You Lose In 2 Weeks?

Expect to lose about 2 – 4 pounds in 2 weeks. This is the safe rate at which most experts recommend that most people lose weight.


With this realistic goal in mind, you don’t have to resort to any extreme measure. A moderate calorie reduction of 500 – 1000 calories is all you need to start losing weight. It leaves you with plenty of calories to survive on even as you lose weight. With a good diet plan and the right weight loss foods, you will feel full and satisfied. You might not even notice the reduction in calories.


Also, you don’t have to exercise for prolonged periods daily. Spend at least 150 – 300 minutes exercising to boost your weight loss results. Combine cardio and weight training exercises for best results. Cardio exercises, and sports such as; swimming, running, volleyball help you burn fat fast. Weight training is a great way to build muscles to boost metabolism.


While these might not be the lose-weight quick approach that most people want, it is safer and healthier. Also, having a realistic goal in mind is a great way to increase your willpower to lose weight.

woman adjusting weight scale

Can you lose 7 pounds in 2 weeks? Conclusion

While it is possible to lose 7 pounds in 2 weeks, it is not considered a safe or healthy rate for weight loss for most people.


Losing 7 pounds in 2 weeks would require you to maintain a deficit of 1750 calories daily. A significant amount that is hard to maintain for most people even with the combined efforts of diet and exercise


A more realistic to have in mind when trying to lose weight in 2 weeks is between 2- 4 pounds. This is a safe weight loss rate as you don’t have to resort to any extreme measures to achieve it.