Weight often seems to pile on easily, but is not so easy to take off. If you're just starting a diet, though, you may experience a large drop at the beginning. Some of that will probably be water weight. It's also easier to lose weight at the beginning of a diet simply because taking in fewer calories typically yields the most impressive results at the start. How much you will lose during the first two weeks depends on a number of factors, such as exactly how much you eat and how much you weigh now. You may lose more or less than a friend who starts dieting with you. There's no universal number. After you experience that motivating initial weight loss, stick with a healthy plan that works for you until you reach your goal.
Your Weight
One factor that determines how many pounds you can lose in two weeks is your current weight. The weight you are at right now influences how many calories your body burns at rest. For example, the basal metabolic rate for a woman who weighs 200 lbs. is 1,690. This is the number of calories that she needs to maintain her weight before activity is factored in. A woman who weighs 400 lbs. requires 2,560 calories to maintain her weight. You need to create a 3,500-calorie deficit to lose 1 lb. So if both women went on the same 1,200-calorie diet, the 400-pound woman could drop the first few pounds more than twice as fast as the 200-pound woman. The loss slows, however, the closer you get to your ideal weight.
Your Activity Level
Your activity level also determines how much weight you can lose in two weeks. Someone who walks several miles every day will lose weight much faster than someone who has motility issues because he is extremely overweight. For example, a 300 lb.-person who walks for 90 minutes at a 3-mph pace can lose almost 3 lbs. more in two weeks than an inactive person of the same weight.
Water Weight
When you begin a diet, the change in your eating habits can trigger an immediate loss in water weight. Your body burns protein in addition to fat initially, as it adjusts to your new lower-calorie diet. As you burn protein from muscle tissue, the body releases water. Not to worry. Your body will become accustomed to the new lower-calorie intake and begin to burn fat instead.
Weight-Loss Tips
To safely lose the most weight possible in two weeks, eliminate simple carbohydrates from your diet. These include sodas, pastries, white bread, chips, candy and other food that is made from refined sugar and grains. Eat a low-fat diet that is mostly protein and complex carbohydrates. Egg whites, fish, chicken breasts, nonstarchy vegetables and low-fat dairy can all help you lose weight. A rule of thumb is to consume 1,200 to 1,500 calories each day. If you are very active, you may need to increase this amount to keep your energy level stable.
Final Calculations
To find a rough estimate of how much weight you can lose in two weeks, multiply your weight by the number of calories you need to maintain your weight after factoring in activity. Once you have obtained this number, subtract the calories you plan to allow yourself each day. Multiply the result by 14, and divide by 3,500. You will have the number of pounds you could lose in two weeks.
If you are a moderately active man, multiply your weight by 15. If you are an inactive man, multiply by 13. If you are a moderately active woman, multiply your weight by 12. If you are an inactive woman, multiply by 10. So, if you are a 200-lb. inactive woman, you could lose 3 lbs. in two weeks if you reduced your intake to 1,200 calories a day. You could lose even more if you boosted your activity level.
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