weight loss concept

how much weight can i lose in 7 weeks


How much weight can I lose in 7 weeks?

Generally, expect to lose 7 – 14 pounds in 7 weeks. This is the safe rate experts recommend for healthy weight loss.


It is possible to lose more weight in 7 weeks especially for those with high body weight. It is not a safe or healthy approach for most people. Most experts recommend a slow and steady approach to weight loss. A safe rate of losing 1 – 2 pounds a week. While it might not be yield the quick results most of us crave, it is a safer and healthier approach. Besides, having a realistic timeframe in mind increases your willpower to lose weight as you don’t have to resort to any extreme measures.

woman measuring weight loss

Basics of healthy weight loss.

Eat fewer calories than your body burns to lose weight. This creates a negative caloric deficit forcing your body to tap into stored fat for energy. The higher the calories deficit, the quicker you lose weight.


However, for healthy weight loss, experts recommend a moderate calorie deficit of 500 – 1000 calories. While this might seem like a small change, it is enough to jumpstart the weight loss process. Maintaining a daily deficit of 500 calories will help you lose 7 pounds in 7 weeks. With a daily deficit of 1000 calories, you can double the progress to lose 14 pounds in 7 weeks.


Most adults need to consume at least 2000 – 2500 calories to maintain weight. This leaves enough calories to survive on even as you lose weight. For success, you want to cut out the “wrong foods” and focus on eating the right foods for weight loss. Cut out high-calorie foods that add little to no nutritional value. These include foods such as; fried foods, baked goods, sweets, dried snacks, and sugar-filled beverages.


Focus on creating a healthy pate with every meal to keep you full and satisfied. Fill up on Proteins such as; lean cuts of meat, poultry, and fish are great at reducing your appetite. You can also substitute with high-fiber foods that are just as filling and very budget-friendly. With vegetables, you can add volume to your meals to improve satiety.


Do these, and you will lose weight without feeling like you’re starving. Also, you’re more likely to stick to your diet and achieve your goal when you feel full and satisfied.

woman pushing truck tire exercise

Exercise for weight loss.

Losing weight means burning more calories than you consume, and with exercise, you can burn even more. A combination of cardio and weight training is always best when exercising for weight loss. As consistency is key, focus on and alternate between workouts that you enjoy doing.


Also, personalize your exercise routine to fit your lifestyle. If you have a busy schedule, consider 30-minutes HIIT workouts. If you like to work out fewer days per week, consider doing longer exercises per session.


Whatever you do, make sure that you get at least 150-minutes of exercise every week. This is the amount of time that the American College of Sports Medicine recommends for healthy adults.


Cardio workouts help you burn fat fast. These include exercises such as; swimming, running, walking, or cycling. Even sports activities such as football and volleyball are great cardio workouts.


Alternate your cardio days with weight training. Consider weight training exercises such as; squats, deadlifts, lunges, kettlebell swings, or bench presses. However, if you’re a beginner, consider training with a certified trainer to avoid injury.


How much weight can I lose in 7 weeks? Conclusion

Expect to lose 7 – 14 pounds in 7 weeks.


This is a realistic goal to have in mind for this timeframe and is in line with what experts recommend for healthy weight loss. To achieve this goal, a combination of diet and exercise works best. A moderate calories reduction of 500 – 1000 is enough to lose weight in 7 weeks. Add in at least 150-minutes of exercise weekly to burn more calories.