Is it safe to lose 8 pounds in 2 weeks?
Although it is possible to lose 8 pounds in 2 weeks, it is not recommended. Losing this weight in 2 weeks might not be safe for some people.
It takes a calorie deficit of 3500 to lose a pound of fat. You need a calorie deficit of 28,000 to lose 8 pounds. It comes down to a daily calorie deficit of at least 2000. An amount that’s two times what most experts recommend for healthy weight loss. You’d have to reduce your calories and exercise for longer to maintain this deficit. Besides, these extreme measures can negatively affect your health.
How much weight can you lose in 2-weeks?
Expect to lose 2 – 4 pounds in 2 weeks. This is in line with what experts recommend for healthy weight loss. A slow and steady approach of losing 1 – 2 pounds a week.
However, keep in mind that these numbers can vary. Several factors affect how quickly you lose weight. These include factors such as; weight, activity levels, age, gender, and height.
A person weighing 250-pounds might not lose the same amount of weight in 2 weeks as another person who weighs 125-pounds. Even while eating the same calorie deficit and exercising the same way, the heavier person is likely to lose more weight in 2 weeks.
How long does it take to lose 8 pounds?
It takes at least 4 to 8 weeks to lose 8 pounds. This is a safe and healthy amount of time for most people to lose 8 pounds.
With a calorie deficit of at least 500, expect to lose 8 pounds in 8 weeks about 2-months. Double the effort to a daily calorie deficit of 1000 to lose 8 pounds in a month. While you can lose 8 pounds much faster, it is not recommended.
Losing weight quickly can negatively affect your health. Besides, losing weight at the recommended rate increases the likelihood of keeping it off for good. Isn’t it better to lose 8 pounds in 4 weeks and keep it off for good?
Step 1: Safe and realistic weight loss
Weight loss occurs when the body burns more calories than consumed. This creates a deficit that leads to weight loss. With a daily calorie deficit of 500, expect to lose up to a pound a week. Double the effort to a daily calorie deficit of 1000 to lose two pounds in a week. You can achieve this by eating less and exercising more often.
First, evaluate how many calories you need to eat to lose weight with a calorie calculator. Use apps such as myfitnesspal to ensure you’re eating within your limits. Resist the temptation to reduce your calorie too low. A moderate reduction of at least 500 calories is all you need to lose 8 pounds.
Step 2: Focus on eating the right foods.
Eat more nutrient-dense foods to make up for the reduced calories. Choose more foods high in protein and fiber to keep you full for longer. Add volume to your meals with vegetables to improve satiety. Choose complex carbs over simple carbs as they take longer to break down.
Start your day with eggs or a high-protein smoothie instead of the usual sugar-filled breakfast cereal. Have beans, lentils, or chickpeas for lunch or dinner. Fill half your plates with vegetables before adding on protein or carbs. Do these, and you won’t even notice you’re eating fewer calories.
Step 3: Exercise.
Healthy adults should spend at least 200 minutes exercising weekly. It is not only good for your health but also for weight loss. Alternate between cardio and weight training for best results. Focus on exercises you enjoy doing to increase willpower. This way, you’re more likely to exercise often.
Is it safe to lose 8 pounds in 2 weeks? Final thoughts
While it is possible to lose 8 pounds in 2 weeks, it is not recommended. Losing this much weight in 2 weeks is not safe for some people. On average, expect to lose 8 pounds in 4 – 8 weeks.