woman showing off weight loss flat belly

is it possible to lose 10 pounds in 2 weeks

Is it possible to lose 10 pounds in 2 weeks?

While it is possible to lose 10 pounds in 2 weeks, it is not recommended for most people.


Those with high body weight can lose a significant amount of weight at the start of their weight loss journey. However, this is not the case for most people.


You need a caloric deficit of 3500 to lose a pound. Losing 10 pounds in 2 weeks requires a daily caloric deficit of 2500. An amount three times what most experts recommend for healthy weight loss.


It is extremely hard to achieve this goal, even with the combined efforts of diet and exercise. Most adults need to eat at least 2000 – 2500 calories to maintain weight. You’d have to reduce your calories severely to meet this goal.


This is against what most experts recommend, a diet low in calories can put your health at risk. You will not get all the nutrients your body needs to function healthily. This is not a risk worth taking just to lose 10 pounds in 2 weeks.


While exercise can boost weight loss, it burns a moderate amount of calories per session. Even the most intense cardio workouts such as; swimming, volleyball, or cycling. You’d have to spend at least 3-hours exercising intensely to burn off enough calories to meet this goal.


A task that’s impossible for most people not only due to the time commitment but also due to the effort required to maintain such a vigorous workout. With these reasons in mind, it is clear losing 10 pounds in 2 weeks is an unrealistic goal.

woman showing off weight loss

Can you lose much weight in 2 weeks?

Expect to lose about 2 – 4 pounds in 2 weeks.


This is the rate the CDC (center for disease control and prevention) recommends. A slow and steady approach of losing 1 – 2 pounds every week.


Even though this might not be what many lose-weight-quick diets might have you believe. This is a safe and healthy way to weight loss. Besides, you don’t have to resort to any extreme measures to lose weight in 2 weeks.


A moderate calorie reduction of 500 – 1000 daily is enough to jumpstart weight loss. In addition, most adults need to eat at least 2000 calories to maintain weight. A reduction that leaves you with plenty to survive on. You won’t even notice the reduced calories with the right weight loss foods.


Add in exercise to boost your weight loss efforts. Most experts recommend spending at least 200 minutes exercising weekly for weight loss.


Choose from both cardio and weight training workouts for best results. If you don’t like exercising alone, consider team sports such as; swimming or football for weight loss. Did you know you can burn as many as 550-calories playing football in an hour?


The good thing with exercise is that there is no right to wrong way. Choose an activity you love to do and stick with it. Consider indoor activities such as rowing machines if you hate working outdoors and vice versa.


If you struggle with a busy schedule, consider high-intensity interval training. With these workouts, you burn just as many calories in 30-minutes

woman using measuring tape

Is it possible to lose 10 pounds in 2 weeks? Conclusion

Although it is possible to lose 10 pounds in 2 weeks, it is not safe when done outside medical supervision.


Losing this much weight in 2 weeks requires a deficit of at least 2500 calories. An extreme amount for most people to achieve without risking their health. A safer and more realistic timeframe to lose 10 pounds is 21/2 months to 4 months.