woman measuring waist

9 Easy Ways to Lose 7 Pounds in 2 Weeks

How to lose 7 pounds in 2 weeks

While it is possible to lose 7 pounds in 2 weeks, it is not recommended. Most health experts recommend you aim to lose about 1 – 2 pounds weekly. A slow and steady weight loss approach is best as it allows you to adjust your lifestyle to match your weight loss goals. This way, it’s easier to keep off the weight rather than do it fast and gain it all back. But first, understand just how weight loss occurs.


Weight loss occurs when you consume fewer calories than your body needs forcing it to tap into stored fat. To lose 1 pound of fat, you need to create a calorie deficit of about 3500 calories. You can do this with a combination of diet and exercise. Reduce the number of calories you consume daily while exercise helps you burn extra calories. This is the approach you need to take to lose 7 pounds in 2 weeks. In this post, we share with you everything you need to do to get started;

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How to Lose 7 pounds in 2 weeks

  • Count your calories
  • Try intermittent fasting.
  • Eat more lean protein
  • Eat more whole foods.
  • Fill up on veggies.
  • Eliminate processed foods
  • Cut back on snacks
  • Avoid sugary drinks
  • Squeeze in some exercise
  • Sleep longer
  • Drink more water.

calorie counter concept

1. Count your calories.

Weight loss comes down to eating less than your body burns. When counting calories, you know how much you need to eat to lose weight. Depending on factors such as; your age, weight, gender, lifestyle, and height, this number varies from person to person. Someone with an active lifestyle that requires them to walk around needs much more calories than someone sedentary who can’t walk. Use this simple online calculator to determine your calories.


Using this calculator, we can determine that a 29-year old female weighing 168-lbs and exercises 1- 3 times weekly needs 2085 calories to maintain their weight, for example. However, she needs to reduce this number to 1585-calories to start losing weight. Once you know how much you need to eat for weight loss, the next step is to track your food intake. Apps such as myfitnesspal make keeping track of all your daily food intake quick and easy. Or better yet, track your food manually with a food journal.


2. Try intermittent fasting.

Intermittent fasting is an eating approach that alternates between periods of prolonged fasting and short periods of eating. This works great for weight loss due to the limited eating hours. Besides, studies have shown that intermittent fasting is just as effective as calorie counting for weight loss. A good alternative if you find it challenging to track and log daily food intake.


There are various intermittent fasting schedules to choose from depending on your lifestyle. If you need to lose a significant amount of weight, choose schedules such as; alternate day fasting or one meal a day. Be warned these schedules can be challenging as they call for longer fasting hours. However, if the goal isn’t that big such as losing 7 pounds in a month, then choose the 16/8 fasting approach. Most beginners prefer to start with a 16/8 fasting as you fast for only 16 hours and eat within an 8-hour period.

grilled chicken

3. Eat more lean protein

Did you know diets high in protein can help you lose weight? High protein foods such as lean cuts of meat have several benefits when it comes to weight loss. First, they can help reduce appetite and improve satiety. Studies have shown that starting your day with a high protein meal can cause an overall calorie reduction of at least 441 calories. Also, your body requires more energy to burn protein than any other food group, boosting your metabolism. Health experts recommend that adults eat at least 45 – 56g of protein daily for women and men,  respectively. Ensure you’re eating enough protein by including it in all your meals. Have some greek yogurt for breakfast, if not an omelet. For lunch and dinner, choose lean cuts of meat or chicken. Choose high-protein snack options such; edamame or cottage cheese to keep you full and satisfied.


4. Eat more whole foods.

Whole foods are single ingredients foods that have not been processed in any way. They come with no added ingredients such as; sugars, flavorings, etc. As they have not been processed, they are nutritious and with fiber that keeps you full for longer. These include foods such as; potatoes, sweet potatoes, brown rice, quinoa, vegetables, nuts, seeds, and legumes among others. Opt for some baked potatoes instead of a potato chip. Have oatmeal instead of a high-sugar cereal bowl. This way, you stay full for longer and don’t have the urge to eat so often.

steamed broccoli

5. Fill up on veggies.

Eating vegetables is a great way to stay full to lose weight as they add volume to your meals. The magic in veggies lies in the fact that they’re so low in calories, Enjoy a second serving or several servings without having to worry about the extra calories. Vegetables to eat include; spinach, asparagus, broccoli, chard, celery, iceberg lettuce, etc. However, be careful about how you prepare or cook these veggies. If your goal is to lose 7 pounds in 2 weeks, keep it simple with a drizzle of oil, balsamic vinegar, or seasoning. Avoid high-calorie ingredients such as heavy cream. Also, skip the oil-based dressings high in calories.

6. Cut back on snacks.

Snacking has often been recommended as a weight loss tip. However, if your goal is to lose 7 pounds in 2 weeks, eliminate snacking. Snacking adds on unnecessary calories that you can do without. If you include high protein foods and whole foods in your diet, you won’t feel the urge to snack in between meals. Besides, you don’t always need to eat something in between meals, drink some water instead. Cut out snacking in the morning, afternoon, and after dinner. Remember, if those on intermittent fasting schedule can go without snacking for 16-hours or more, so can you. You’ll be fine, in fact, after a few minutes, you will notice the hunger pass.


7. Avoid sugary drinks.

Just like processed foods, avoid sugary drinks as well. These processed foods are of no nutritional benefit to you and are very high in calories. This includes drinks such as; store-bought coffees, fruit concentrates, energy drinks, and sodas. Avoid these when you’re trying to lose weight. Besides, these drinks are high in sugar which can increase your appetite. Drink water instead, it comes with zero calories and is just as effective at keeping you energized. If you have to drink coffee or tea, make it at home. However, keep it simple, avoid extra syrups and other additions.


8. Drink more water.

Did you know that drinking water before a meal can help you eat less? It helps improve satiety and reduce appetite. Water is one of the most weight loss-friendly drinks available. It comes with zero calories and is readily available to most people. Also, it keeps you energized without the extra calories. Substitute your high-sugar drinks with water to cut back on calories for weight loss. In addition, Make it a habit to drink a glass of water before and after a meal. Also, if you find yourself snacking often, drink water instead when you feel the urge to eat. Most times, we tend to confuse thirst for hunger.  By drinking water, you’re able to differentiate your hunger ques better.

woman weight training

9. Squeeze in some exercise.

Exercise helps you burn off extra calories. If your goal is to burn 7 pounds in 2 weeks, you have to exercise daily. Besides, health experts recommend that adults spend at least 150 – 300 minutes exercising every week. For weight loss, a combination of cardio and weight training is best. Start slow and build up the intensity of your workouts. Cardio exercises such as; running, swimming, rowing machine, and bicycling are best. If you struggle with bad knees, then consider indoor machines such as treadmills with shock absorption. If you want to lose weight without cardio, use weight training exercises to strengthen and build muscle. Long-term, this is a great way to boost your metabolism as the more muscle you have, the more calories you burn even at rest. Focus on compound exercises to get the best results when strength training.


10. Sleep longer

Did you know that bad sleeping habits can impact your weight loss goals? Studies have shown that poor sleeping habits can disrupt the hunger and appetite-regulating hormone. Ensure you get enough sleep every day to lose 7 pounds in 2 weeks. Experts recommend that adults need at least 7 – 8 hours of sleep every day. Make this a habit and not just something you do during the weekends. It takes only a couple of days of bad sleep to disrupt your hormones. A simple change you can make is to stop using your electronics an hour before bed.

How to lose 7 pounds in 2 weeks