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How to Lose Weight in Two Weeks

author image Beth Rifkin
Based in San Francisco, Beth Rifkin has been writing health- and fitness-related articles since 2005. Her bylines include "Tennis Life," "Ms. Fitness," "Triathlon Magazine," "Inside Tennis," "American Fitness" and others. She holds a Bachelor of Business Administration from Temple University.
How to Lose Weight in Two Weeks
Woman's foot on bathroom scale Photo Credit Photodisc/Photodisc/Getty Images

Often a vacation, school reunion or special party can sneak up on you, and even though you may have meant to improve your physique a month ago, you now only have two weeks. Losing weight in two weeks takes commitment and a desire to change your eating and exercise habits; however, it can be done. Employing the right methods and donning a positive attitude can help you to drop the weight in 14 days.

Realistic Goals

While it is possible to lose weight in two weeks, you do need to be realistic about how much weight you’ll be able to lose. Two pounds per week is the maximum recommended amount of weight to lose, according to the University of Maryland Medical Center; losing more than that will most likely be water weight rather than fat. You will need to have a daily 1,000-calorie deficit, attained through diet and exercise, to reach that 4-pound goal in two weeks.


Cut 500 calories each day to reach your two-week weight-loss goal. Along with eating healthy foods such as fruit, vegetables, lean protein and whole-grain carbs, it can be important to have the right strategy and mental outlook in order to succeed. Constantly remind yourself why you are losing weight, whether it is to improve your health and remain healthy for the rest of your life, look great in a bikini or impress your former school friends. And build a support system; ask friends and family to help you stay motivated while you are trying to lose weight.

Circuit Train

The website for "Fitness" Magazine reports that you can burn over 500 calories an hour through circuit training. This workout method entails moving from one exercise to the next with little or no rest in between; this way, your heart rate stays elevated throughout the workout, allowing you to burn fat while you are building muscle. Incorporate five- to 10-minute cardio bursts a few times during the routine to up your fat and calorie burn; after performing a few exercises, jump on the treadmill for a quick run, and then immediately return to the weight floor. Circuit training workouts should be completed every other day; make sure to leave a day of rest between strength-training sessions to allow your muscles to repair.

Cardiovascular Exercise

To stay on track and lose 4 pounds in two weeks complete a cardiovascular workout on the days between your circuit training sessions. Sixty minutes on the elliptical trainer can burn almost 600 calories, according to "Fitness" Magazine, and both running and indoor cycling can net over 500 calories in just a 45-minute session.

Believe in Yourself

Believing that you can actually lose weight can help you to stay motivated during the tough days. Remember to reward yourself with praise for small accomplishments, such as turning down pizza, taking the stairs or walking to work. And don’t beat yourself up if you happen to fall off the wagon once in a while during your two-week phase; learn from your mistakes, and pick right back up from where you left off.

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