Is it possible to lose 12 pounds in 2 weeks?
It is possible to lose 12 pounds in 2 weeks. However, it is not recommended as it’s much more than what experts recommend you lose in 2 weeks. It is an unhealthy goal for most people.
It takes a calorie deficit of 3,500 to lose a pound of fat. You need a higher calorie deficit of 42,000 to lose 12 pounds. In 2 weeks, this comes down to a daily calorie deficit of 3,000. An unrealistic number for most people for several reasons.
First, most experts recommend a moderate calorie reduction of at least 500 for weight loss. Although this is enough to help you lose weight, it is not enough to lose 12 pounds in 2 weeks. You still have an extra 2,500 calories to burn with exercise.
Exercise can help you burn extra calories. However, it has to be done at the correct intensity and duration to burn enough calories.
A 185-pound person, for example, burns approximately 252-calories in 30 minutes in a vigorous weight lifting session. This person would have to maintain this workout for at least 5 hours to burn enough calories to lose 12 pounds in 2 weeks.
An unrealistic expectation. It is much more than what experts recommend you spend exercising weekly and is not recommended. Also, it isn’t healthy, sustainable, or safe.
How long does it take to lose 12 pounds?
On average, it takes about 1.5 – 3 months to lose 12 pounds. It is a healthy amount of time to lose 12 pounds for most people. It’s also in line with what experts such as the CDC (center for disease control and prevention) recommend for safe weight loss.
With a daily calorie deficit of 500, expect to lose 12 pounds in 3 months. Double it to a daily calories deficit of 1000 to lose 12 pounds in 2 months. You can achieve this by eating healthier and exercising more often.
Most experts recommend a moderate daily calorie reduction of at least 500.
Start with changes to your diet to help you eat less. Consider portion control to help you eat less. We tend to overestimate just how much to eat as serving portions have gotten bigger. Serve your food on a smaller side plate or bowl to avoid overeating.
Use your plate as a serving guide. Fill half the plate with vegetables then add protein or carbs. Also, cut out refined carbs to reduce your calories. These foods are highly processed with little nutritional benefit yet they’re high in calories.
Focus instead on eating more nutrient-dense foods such as vegetables, protein, fiber, and complex carbs. These foods are much better for weight loss as they keep you full for longer.
Start your day with high-fiber oatmeal or eggs instead of sugar-filled cereal. Enjoy high-protein lean meats, poultry, or fish for protein. Or better yet, have some high-fiber beans, peas, or lentils that are just as filling. Add vegetables to all your meals to improve satiety.
Do these, and you will lose 12 pounds safely.
Exercising can help increase your energy expenditure and also burn extra calories.
It is recommended that healthy adults spend at least 3-hours or more exercising weekly. Cardio exercises such as; jumping rope, running, cycling, and rowing can help burn calories fast. Weight training exercises such as; deadlifts, squats, and planks help build muscle and boost your metabolism. Alternate between these exercises for best results.
Start slow and build momentum as you go. If you hate running, consider light walking exercises. If you struggle with a busy schedule during the week, take advantage of the weekend. Get active and participate in activities such as; biking, hiking, swimming to help burn extra calories.
Is it possible to lose 12 pounds in 2 weeks? Conclusion
Although it is possible to lose 12 pounds in 2 weeks, it is not recommended. It is much more than what experts recommend you lose in 2 weeks and is unsafe for most people.