weight loss concept

is it safe to lose 11 pounds in a week


Is it safe to lose 11 pounds in a week?

No, it is not safe to lose 11 pounds in a week. Most experts and the CDC (center for disease control and prevention) recommend losing 1 – 2 pounds a week. Losing this weight in a week is not recommended and is unsafe for most people.


It takes a calories deficit of 3,500 to lose a pound of fat. You need a higher calorie deficit of 38,500 to lose 11 pounds. In a week, this comes down to a daily calorie effect of 5,500. An extremely high number that most people will struggle to achieve.


Most experts recommend only a moderate calorie reduction of 500. While this is enough to help you lose some weight, it is not enough to lose 11 pounds in a week. You still have an extra 5,000 calories to burn with exercise.


Exercising can help you burn extra calories to lose weight. However, it has to be at the correct duration and intensity. A 185-pound person, for example, burns approximately 294 calories in 30 minutes on a stationary bike.


This person would have to exercise for at least 8.5 hours daily to burn enough calories to lose 11 pounds in a week. An impossible task for most people. Not only due to the time commitment but also the intensity required.

weight loss concept

How long does it take to lose 11 pounds?

Generally, it takes about 5.5  – 11 weeks to lose 11 pounds. This is a safe amount of time for most people to lose 11 pounds. It’s also in line with what the CDC (center fr disease control and prevention) recommends for healthy weight loss.


With a daily calorie deficit of 500, expect to lose 11 pounds in 11 weeks. Double it to a daily calorie deficit of 1000 to lose 11 pounds in 5.5 weeks.


You can achieve exercise more often or eat fewer calories. You don’t have to change all aspects of your diet to achieve this reduction. Start by cutting out unnecessary high-calorie foods such as;  ice creams, donuts, fried foods, cookies, cakes, pastries, and ultra-processed dry snacks.


Avoid these foods when trying to lose weight as they’re full of added sugar and other additives that increase your appetite. Also, cut out liquid calories such as; alcohol, energy drinks, fruit concentrates, and store-bought coffees. These are just as bad and are full of emoty calories.


You can also consider portion control to help you eat less. Use simple tips such as serving your food on smaller side plates or bowls to avoid overeating. Or better yet, use your plate as a serving guide. Fill half your plate with veggies before adding protein or carbs.


Next, add exercise to your routine. It is recommended that healthy adults spend at least 200 minutes (more than 3-hours) exercising weekly. Cardio workouts such as; swimming, running, or jumping rope burn calories fast. Weight training exercises such as; squats, deadlifts, or lunges help build muscle and boost your metabolism.


Do these, and you will lose 11 pounds safely.

woman holding measuring tape around thigh

How much weight can you realistically lose in a week?

On average, expect to lose 1 – 2 pounds in a  week. It is a safe and healthy amount for most people to lose in a week.


With a daily calorie deficit of 500, expect to lose 1 pound in a week. Double it to a daily calorie deficit of 1000 to lose 2 pounds in a week.


While it is possible to lose more weight in a week, it is not recommended. You’d have to resort to unsafe measures such as; exercising too long or severely restricting your calories to lose more weight. You’re better off losing weight at the recommended rate.

Is it safe to lose 11 pounds in a week? Conclusion

Losing 11 pounds in a week is not safe for most people. It is much more than what experts recommend you lose in a week.