woman measuring her waist

is it possible to lose 6 pounds in 2 weeks


Is it possible to lose 6 pounds in 2 weeks?

While it is possible to lose 6 pounds in 2 weeks, it is not recommended. This is much more than what most experts recommend you lose in a week and is considered unsafe for some people.


It takes a calorie deficit of 3500 to lose a pound of fat. You need a higher deficit of 21,000 to lose 6 pounds. It comes down to a daily deficit of 1500. This is above what most experts recommend for safe weight loss.


On average, it takes 3 – 6 weeks to lose 6 pounds. This is a safe amount of time for most people to lose this weight. While it is tempting to lose weight much faster, it is not recommended. You’d have to restrict your calories severely or exercise for longer to burn enough calories. An unhealthy and unsafe approach to weight loss.

woman about to step on weight scale

How much weight can you lose in 2 weeks?

Generally, expect to lose 2 – 4 pounds in 2 weeks. It is a healthy amount of weight for most people to lose in 2 weeks. It’s also in line with the CDC (center for disease control and prevention) guidelines for healthy weight loss.


However, keep in mind that these numbers can vary from person to person. Several factors affect how quickly you lose weight. These include factors such as; activity level, age, gender, weight, and height. A person who weighs over 250-pounds will not lose weight at the same rate as someone who weighs 125-pounds. By losing 1% of their total body weight, the heavier person might lose more weight in two weeks.

woman happy about weight loss

Step 1: Safe weight loss

Weight loss occurs when the body burns more calories than you consume. This creates a calorie deficit, thus kickstarting weight loss. Most experts recommend a moderate daily calorie deficit of 500 – 1000.


With a daily calorie deficit of 500, expect to lose 6 pounds in 6 weeks. Double the effort with a daily calorie deficit of 1000 to lose 6 pounds in 3 weeks. The best way to achieve this is with diet and exercise.


Start by reducing your daily calories. Most experts recommend a moderate reduction of 500. Most adults need to eat at least 2000 – 2500 to maintain their current weight.  This leaves you with plenty to survive on as you lose weight.


Or better yet, use this calorie calculator to determine how much you need to eat to lose weight. Eliminate junk food and other empty calories from your diet to reduce your calories. These are unnecessary foods you can do without in your diet.


Also, consider portion control to help you reduce your calories. Use tips such as serving your foods on smaller plates or bowls to reduce your calories.


Step 2: Prioritize nutrient-dense foods

Make up for the reduced calories by prioritizing nutrient-dense foods. Eat more protein, fiber, vegetables, and complex carbs. These foods are great for weight loss as they keep you full for longer. Instead of the usual sugar-filled cereal for breakfast, enjoy some high-fiber oats. Have high-protein snacks such as; boiled eggs or cottage cheese.


Make healthy substitutions where possible. Have fruit instead of high-calorie desserts after your meals.

woman exercising

Step 3: Get active

The more active you are, the more calories you burn throughout the day. Exercise is a great way to stay active. Aim to spend at least 150 – 300 minutes exercising weekly to lose weight. Focus on workouts you enjoy doing. This way, you’re more likely to be consistent and exercise often.


Alternate between cardio and weight training for best results. Cardio helps you burn fat fast, while strength training helps you build muscle. If you struggle with a busy schedule, consider high-intensity interval training. These workouts take 30-minutes or less to complete yet are just as effective at burning fat.


Is it possible to lose 6 pounds in 2 weeks? Conclusion

While it is possible to lose 6 pounds in 2 weeks, it is not recommended. This is much more than experts recommend for healthy weight loss, that is, losing 1 – 2 pounds a week.