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Is it healthy to lose 13 pounds in 2 weeks?

Is it healthy to lose 13 pounds in 2 weeks?

It’s not healthy to lose 13 pounds in 2 weeks. It is much more than what experts recommend you lose in 2 weeks and is not safe for most people.

 

It takes a calorie deficit of 3,500 to lose a pound of fat. You need a higher calorie deficit of 45,500 to lose 13 pounds. In 2 weeks, this comes down to a daily calorie deficit of 3,250. A high number for most people for several reasons.

 

First, most experts recommend a moderate calorie reduction of at least 500 for weight loss. Although it is enough to lose weight, it is not enough to lose 13 pounds in 2 weeks. You still have to burn an extra 2,750 calories with exercise.

 

Exercising at the correct duration and intensity can help you burn extra calories. A 185-pound person, for example, burns approximately 252-calories in 30 minutes while swimming.

 

This person would have to swim for at least 5.5 hours to burn enough calories to lose 13 pounds in 2 weeks. A task that is not safe or sustainable for most people. Also, it’s not recommended as exercising too long can affect your health.

woman showing weight loss

How fast can I lose 13 pounds?

Generally, it takes about 1.5 – 3 months to lose 13 pounds. It is a safe and healthy amount of time to lose 13 pounds for most people.

 

At a weight loss rate of losing 1-pound a week, expect to lose 13 pounds in 3 months. Double it to a weight loss rate of losing 2-pounds a week to lose it in 1.5 months.

 

Achieve this by changing your diet and adding exercise to your weekly routine. Start with diet changes such as eating fewer refined carbs and cutting out junk food. Avoid these foods when trying to lose weight as they’re high in calories with little nutritional benefit.

 

Also, junk foods are full of added sugar and other additives that increase your appetite. Did you know a single bag of processed chips contains 160 calories? That’s just a 28g bag with only 15 chips. Tasty enough that you want to eat more even though it won’t satisfy your hunger.

 

Cut out sugary drinks such as; soda, energy drinks, store-bought coffee, and fruit concentrates. These are just as bad for weight loss as they add no nutritional value. Drink water to keep yourself energized instead of these high-calorie drinks.

healthy food

Focus on nutrition and plan your meals.

Prioritize nutrient-dense foods to make up for the reduced calories. 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.

 

Plan your meals to avoid temptation when hunger strikes. It’s hard to order take-out when you have a fridge full of ready-made food.

 

Also, this takes the guesswork out of what to eat, and you don’t fall victim to your hunger. Pack some leftovers to work too to ensure you eat healthy at all times.

woman exercising

Start lifting weights and doing cardio.

Add exercise to your weekly routine to burn extra calories to lose 13 pounds. The American College of Sports Nutrition recommended healthy adults spend at least 250 minutes exercising weekly for weight loss.

 

The good thing with exercise is that the more you weigh, the more calories you burn. Alternate between cardio and weight training exercises to work different muscles in the body.

 

Cardio exercises help you burn calories, while strength training helps to build and strengthen muscles. Also, vary your workout intensity for best results. Start slow and build momentum as you go.

 

Is it healthy to lose 13 pounds in 2 weeks? Conclusion

Losing 13 pounds in 2 weeks is not a healthy goal. It is much more than what experts recommend you lose in 2 weeks.