weight loss concept

How long does it take to lose 14 pounds?


How long does it take to lose 14 pounds?

Generally, it takes about 2 – 4 months to lose 14 pounds. It is a safe amount of time for most people to lose 14 pounds. It’s also in line with what most experts recommend for healthy weight loss.


With a daily calorie deficit of 500, expect to lose 14 pounds in 4 months. Double it to a daily calorie deficit of 1000 to lose 14 pounds in 2 months.


While it is possible to lose 14 pounds much faster, it is not recommended. You’d have to resort to unsafe and unhealthy measures such as severely restricting your calories or exercising too long.


Allow yourself enough time to lose 14 pounds. It’s better for your health. Also, it increases the likelihood that you keep it off for good.

woman amazed at her weight loss

Create a calorie deficit to lose weight.

Weight loss occurs when your body burns more calories than what you consume. It takes a calorie deficit of 3,500 to lose a pound of fat.


You can achieve this by eating fewer calories and increasing your physical activity.


Start with small sustainable changes such as portion control to help you eat less. Use the MyPlate method at mealtimes. Divide your plate into four equal sections for your veggies, protein, carbs, and fruit. Or better yet, serve your food on smaller plates or bowls.


Using these hacks at mealtimes can help you reduce your calories for weight loss. Practice portion control when snacking as well to avoid overeating.


Cut out empty calories from your diet. These foods are high in calories with little nutrition. Also, they’re full of added sugar and other additives that increase your appetite. Opt for healthier alternatives to your favorite junk food. Drink plain water to stay energized rather than energy drinks. Eat fresh fruit after your meals instead of baked desserts.


Prioritize nutrient-dense foods instead. Ensure your diet is full of vegetables, protein, complex carbs, and fiber. These foods are better for weight loss as they keep you full for longer.

intermittent fasting concept

Try intermittent fasting.

Intermittent fasting is an eating approach that cycles between periods of prolonged fasting and short periods of eating.


When intermittent fasting, the better part of your day is spent fasting. It works for weight loss as most people find that they eat fewer calories.


There are different intermittent fasting schedules to choose from, the most effective for weight loss being OMAD and alternate-day fasting.


With a schedule such as alternate day fasting, you only eat every other day and fast for 36-hours in between meals. For example, you eat on Monday, fast on Tuesday, and eat on Wednesday. An aggressive approach to help you lose 14 pounds safely as you go without food for a prolonged period.

woman exercising at the gym

Start lifting weights and doing cardio.

Exercising is one way to increase your physical activity to burn extra calories to lose 14 pounds.  The good thing about exercising is that the more you weigh, the more calories you burn.


Experts recommend healthy adults spend at least 150 – 300 minutes exercising weekly for weight loss.  A good workout routine should include both cardio and weight training exercises.


Cardio exercises such as; swimming, jumping rope, running, or rowing increases your heart rate to burn calories fast. Weight lifting exercises such as; squats, deadlifts, or lunges help build muscle and boost your metabolism.


Start with workouts you enjoy doing to avoid getting overwhelmed. If you hate running, consider light walking exercises or cycling instead. If you hate exercising outdoor, invest in quality at-home workout equipment.


Build momentum as you go and vary your intensity for best results. If you’re a beginner at the gym, work with a professional trainer to avoid injury.


How long does it take to lose 14 pounds? Conclusion

It takes about 7 – 14 weeks to lose 14 pounds. It is a safe and healthy amount of time to lose 14 pounds for most people.