How to Lose Weight in 2 Weeks: Simple, Safe 2 Week Weight Loss Plan

Whether you’re trying to slim up for an upcoming vacation or just want to jumpstart a more comprehensive weight management plan, we’ve got some great tips on how to lose weight in 2 weeks to set you up for a smooth, successful, and most importantly safe journey.

Wait, can you lose weight in 2 weeks really? Just how much weight can I lose in 2 weeks without putting myself at risk of adverse effects? 

We’ll provide a bit of context to help you set your expectations here as well. We know a lot of people are curious about stuff like, how much weight will I lose if I stop eating for 2 weeks? This is not something we’re going to entertain, as starving yourself is just not sustainable.

Instead, you’ll gain practical, health-conscious advice in our 2-week weight loss plan. It’s not rocket science - eat fewer calories than you consume, shed water weight, and exercise. Do this consistently and you’ll be amazed at how the weight melts away!

Can You Lose Weight in 2 Weeks?

So, can you lose weight in 2 weeks? More specifically, can I lose noticeable weight in 2 weeks? Generally speaking, yes you can. But as with anything related to weight loss the results you see will be very individualized.

Someone with a fast metabolism and a lot more body fat will shed more pounds than someone who’s already fairly lean and has a somewhat slow metabolism. 

It’s also important that you realize much of the weight you lose in a 2 week span will not come directly from fat loss. Rather, you’ll be trimming away water weight - which is still a good thing, as holding onto excess water can leave you looking (and feeling) bloated.

If you only have a 2 week window to work with for your weight loss goals you’ll have to do the best you can. However, real, sustainable weight loss comes from more consistent efforts over a longer period of time. 

How Much Weight Can I Lose in 2 Weeks?

Alright, let’s talk numbers. How much weight can I lose in 2 weeks? Like we said from the start, there’s no one-size-fits-all answer. There are far too many moving pieces for us to give you any legitimate estimate without knowing more details about your situation. 

Factors Affecting Weight Loss in 2 Weeks

First and foremost, what is your starting weight and body fat percentage? Those who are overweight or obese often lose more weight in the early stages of a weight loss regimen. 

But those who are closer to their goal weight have less to lose, and those final few pounds tend to be a bit more stubborn. 2 weeks is typically not enough time to see noticeable changes, but you may still be able to shed a bit of water weight.

The measures you take to lose weight in 2 weeks will of course play a role, too. If you’re eating fewer calories than you burn, you’ll create a calorie deficit, which essentially forces your body to burn its own fat for fuel. This is where weight loss occurs.

That being said, the size of your deficit dictates just how much weight you lose. A modest deficit will lead to slower, more sustainable weight loss, while a large deficit can lead to faster results but potentially at the expense of muscle mass or energy levels.

If you want to get into a decent caloric deficit without feeling like you’re starving yourself, the answer is simple - just burn more calories! The two biggest levers you can pull for weight gain or loss are diet and exercise. The more you move, the more you’ll burn.

Make sure to account for metabolism in setting your expectations for the 2 week weight loss plan as well. Factors like age, genetics, muscle mass, and even hormonal balance can either slow down or speed up your body’s ability to burn calories.

Setting Realistic Expectations 

So, how much weight can I lose in 2 weeks realistically? Those who are already fairly lean likely won’t see more than a pound or two in weight reduction. Meanwhile, those who have more to lose - especially water weight - can see anywhere from 3-5+ pounds over a two week span.

We know this may be a bit of a disappointment, but the truth is, sustainable weight loss (meaning changes that stick) requires a slower, more methodical, and consistent approach. 

That doesn’t mean you can’t see good progress early on - but for noticeable changes you need to commit to this lifestyle for far longer. 

Why You Shouldn’t Aim for Rapid Weight Loss

We mentioned from the start that we’re not going to entertain any ideas surrounding not eating for 2 weeks, and truthfully, we don’t love the idea of a 2 week juice cleanse to lose weight either.

Losing too much weight too quickly most often results in muscle erosion rather than fat reduction. Sure, the number on the scale comes down, but at what cost? In the end, you’ll be worse off. Muscle is key to maintaining a healthy metabolism - so burning it can actually lead to slower progress in the long run.

You’ll also find yourself sluggish, tired, and grumpy if you’re starving yourself. This is the result of nutrient deficiencies. Even if you do manage to meet your goal weight, you won’t be living a very healthy, fulfilling, or productive life.

We see so many people fall into the vicious cycle of yo-yo dieting. They want to lose a lot of weight fast so they take drastic measures, like avoiding eating or spending 3+ hours in the gym every day. 

Clearly these are not sustainable changes, so eventually the person gets back to their old habits - and the weight lost returns just as quickly as it was eliminated. So with that being said, let’s show you how to lose weight in 2 weeks so that the changes actually persist.

How to Lose Weight in 2 Weeks: Our Simple, Safe 2 Week Weight Loss Plan

There’s clearly not much time to work with since you’re trying to get started with a 2 week weight loss plan, so let’s get right into it. Here’s how to lose weight in 2 weeks.

Getting into a Calorie Deficit

We mentioned already that the foundation of any weight loss plan is a calorie deficit - in other words, burning more calories than you consume. This doesn’t mean you need to starve yourself, though. The deficit can be as moderate or severe as necessary to reach your goals.

For slower, steadier progress without any noticeable negative impact on your energy levels, try dropping just 200-300 calories a day. This is manageable, helps you lose fat without risking muscle mass, and leads to steady weight loss of 1-2 pounds per week. 

If you need to lose another few pounds in that two-week span you can bring this up to a 500-750 calorie deficit, but anything beyond that starts to become detrimental from an energy standpoint. Even at this level you’ll feel the effects within the first week, especially if you’re exercising. 

Cut Out Sugary and Processed Foods

What you eat - or in this case, don’t eat - is just as important as how much you eat. The first thing you should do to get started with a 2-week weight loss plan is to eliminate processed, sugary foods. That means saying goodbye to sodas, chips, cookies, and processed meals.

These all offer very little satiety, meaning you can easily consume large amounts without feeling full. We’ve all been there, accidentally eating an entire bag of chips without realizing it, or working your way through an entire sleeve of cookies without blinking.

These will be a constant temptation if you have them in the pantry, so get them out of sight, and keep them out of mind. Instead, you’ll focus your diet on whole foods. 

Increase Protein Intake

While processed foods have poor satiety, the opposite is true of whole foods packed with protein. This nutrient encourages the greatest level of satiety among the big three macronutrients. This means the more protein you eat, the fuller you’ll feel for longer.

Aim for 0.7 to 1 gram of protein per pound of body weight daily. That means a 150-pound individual can eat anywhere from 105-150g of protein every day. You can get it from sources like chicken, lean beef, eggs, tofu, and fish. This will keep your metabolism humming along. 

Eat More Fiber-Rich Foods

You should also increase the amount of fiber you eat daily, as this nutrient also promotes fullness and regulates digestion for healthy weight loss.

Foods high in fiber include vegetables, legumes, fruits, and whole grains. They take longer to digest so you won’t find yourself reaching for snacks as soon. A good rule of thumb is to get between 25-30 grams of fiber daily.  

 

Drink Plenty of Water

Hydration supports digestion and reduces bloating. It makes it even easier to control appetite by suppressing cravings. In fact, a lot of instances where you feel hunger pangs is actually your body crying for water!

Try and drink at least 8-10 glasses of water a day, or more if you’re active. Better yet, infuse your water with electrolytes for an added boost of hydration. 

Addressing Bloating

Now, drinking more water means you’re going to hold onto water weight…but the whole point of this 2 week weight loss plan is to shed unwanted weight! So, you need to make sure you’re taking steps to reduce bloating. 

This could entail dietary changes - removing processed foods like we suggested earlier is a great step in the right direction. Some of the common culprits that cause bloating are beans, carbonated beverages, and artificial sweeteners.

Instead, try and consume more cucumbers, bananas, and ginger, each of which can assist with bloating. Eating slowly can make a difference as well by preventing you from swallowing air. Learn more about the best vitamins for bloating in our blog. 

Tips on Suppressing Appetite

Some of the tips we’ve suggested already will help you keep your appetite under control and reduce cravings - like eating more protein and fiber, drinking plenty of water, etc. But, round out your diet with healthy fats from avocados, nuts, and olive oil as these will keep hunger at bay.

You should also practice mindful eating to prevent falling victim to cravings. One of the best pieces of advice we’ve been given to avoid unnecessary snacking is to eliminate foods you can easily snack on. If you have to actually cook something, you’ll think twice about whether you’re hungry or simply bored. 

Another great appetite suppressant is green tea. It contains catechins that can enhance fat burning and suppress appetite, making it the best tea to lose weight. 

Incorporate Daily Cardio

We’ve talked a lot about diet, but that’s just half the battle when it comes to how to lose weight in 2 weeks. You also need to actively burn more calories while reducing your intake. This is where cardio comes into play.

You don’t need to train for a marathon. It can be as simple and low-effort as you’d like. 30 minutes a day of moderate-intensity cardio like brisk walking, cycling, or jogging will do wonders for your weight loss results.

If you’re trying to kick things up a notch and lose as much weight as possible within a 2 week time frame, try high-intensity interval training (HIIT) instead. 

This method alternates between short bursts of intense exercise and lower-intensity recovery periods. So you’ll sprint for 30 seconds, then jog for 90 seconds - or some other breakdown. HIIT burns more calories in less time and you’ll continue burning fat even after your workout.

Start Strength Training

This may not be something you’re interested in if you wanted to learn how to lose weight without gaining muscle, but hear us out. Muscle burns more calories at rest than fat does. So as you look to make sustainable changes, make strength training a regular part of your regimen.

You don’t have to bulk up either. You can focus on bodyweight movements if you’re worried about packing on pounds. Squats, lunges, push-ups, and other compound movements are a must. Aim for two to three strength training sessions per week.

Meal Timing and Intermittent Fasting

When you eat may not move the needle quite as much as you dietary breakdown itself, but it can certainly help. We have seen great success through intermittent fasting (IF), which involves eating all your calories for the day in a shorter time frame.

The 16:8 method is very popular and really easy. It can be especially helpful if you find yourself snacking throughout the day and want to stop. You’ll instead eat all your meals between 10 AM to 6 PM, for example - or 12 PM to 8 PM. The actual timeframe is up to you.

As you get the hang of it you can extend your fasting window to something like 18:6, or eventually, 20:4. You might even try a full day of fasting, but that’s for way down the road. Make sure you’re breaking your fast with a good, nutrient-dense meal when the time comes.

The Roles of Stress and Sleep

Stress, sleep, and weight loss are all closely intertwined. The better you sleep and the less stressed you are, the easier the weight will come off. The opposite is true as well.

Cortisol, the stress hormone, promotes fat storage - especially in the abdominal area. This is why you need to implement techniques like meditation, deep breathing, or yoga. Better yet, eliminate unnecessary sources of stress from your life.

Reducing stress will also improve your sleep quality (and vice versa). This is important because poor sleep can disrupt hormones that regulate hunger, leading to overeating and stalled progress. 7-9 hours of sleep a night should be the bare minimum.

What Supplements Actually Work?

You may be wondering, do GLP-1 supplements work? Or, are there any supplements to balance hormones and lose weight that are actually worth it? 

The unfortunate reality is the vast majority of weight-loss supplements make empty promises and can sometimes cause more harm than good. However, there are a few tried and true solutions worth incorporating into your 2 week weight loss plan.

• Protein powders can help increase protein intake, especially if you’re on the go. 
• Green tea extract or caffeine can give a slight metabolic boost
• Fiber supplements like psyllium husk may help with digestion and satiety. 

Make sure any supplement you take is backed by science and free from unnecessary additives. Use these as a tool rather than a crutch. We have more tips on how to increase GLP-1 naturally, including a list of great natural alternatives to semaglutide.

Track Your Progress

The more methodical you are in your efforts the more effective they will be. Keep track of your food intake, activity, and weight loss progress. This can be as simple as a journal or spreadsheet, or, a mobile app specifically for tracking weight loss progress.

You should start with your baseline weight and only get on the scale 1-2 times a week. It won’t move much on a day-to-day basis, and becoming addicted to weight check-ins isn’t a healthy habit. 

The scale isn’t the only measure of success either. Take body measurements and progress pictures, too. How you feel from an energy standpoint is just as important. 

But remember, you aren’t going to see too drastic of changes in such a short period of time. That’s why we suggest sticking it out for longer, and ideally, making sustainable changes that you can continue with for the long haul.

Why Stop at Two Weeks?

Our 2 week weight loss plan is a great way to jumpstart this journey, but we highly encourage you to keep at it for as long as possible. Consider gradually increasing your activity level or tweaking your diet further after the initial two weeks.

You’ve already laid a solid foundation, so the results after an entire month will be far more impressive. The longer you stay on track, the more profound your progress will be. 

After all, you’re going to lose 1-2 pounds a week. Just think about what you can do in a 3 or 6 month span, or over the course of an entire year!

Find more guidance on how to lose weight without counting calories in our blog, like homemade drinks to lose weight fast or drinking kombucha to lose weight. Otherwise, take the first step today as we wrap up our guide on how to lose weight in 2 weeks!

Final Thoughts on the Best 2 Week Weight Loss Plan

That does it for our 2 week weight loss plan! We hope these tips on how to lose weight in 2 weeks have left you feeling confident in starting this journey. 

While you may have come here hoping to discover that you can shed 10-20 pounds in a two week span, remember that slow, steady weight loss is far more sustainable. Aiming for 1-2 pounds a week might not sound like much, but it adds up in the long term. 

Whether you need a prebiotic or probiotic supplement or both we’ve got clinically studied solutions waiting to be discovered. See what we have in store for you at res today!