How to Lose 5 Pounds in 2 Weeks

PDF download Download Article
PDF download Download Article

Losing 5 pounds in 2 weeks takes some hard work and patience. A healthy weight loss is considered 1 to 2 pounds per week, so losing 5 pounds in two weeks or 2.5 pounds per week is a bit more ambitious. You will have to modify your diet and add regular exercise to make this weight loss happen. [1]

Method 1
Method 1 of 2:

Working Out to Support Weight Loss

PDF download Download Article
  1. If you currently exercise in the afternoon or evening, consider changing your exercise routine to the morning hours.
    • Some studies have shown that morning workouts boost your body's ability to burn calories from stored fat instead of using calories you've consume through food during the day. [2]
    • Schedule workouts for 20 to 30 minutes after you wake up. [3] In addition, getting up in the morning will help ensure you don't get too busy or tired during the day and then skip a workout later on.
    • Changing up your routine can be difficult at first. But after a couple days of getting up earlier (and going to bed a little earlier), you'll be just fine with your new AM routine.
  2. HIIT workouts are popular these days and for good reason. Studies have shown they help burn more fat and keep your metabolism elevated longer than traditional exercise. [4]
    • Typical HIIT workouts alternate between bursts of very high intensity exercise (like sprinting) and bouts of more moderate intensity exercise (like jogging). Include one to two days of HIIT workouts each week.
    • Perform 45 minutes of cardio with a 10-minute warm up and 10-minute cool down. The 25 minutes in between should be devoted to sprinting for 30 seconds to one minute and returning to moderate intensity for two to four minutes.
    • High-intensity is 80 to 85 percent of your maximum heart rate. You cannot keep up a conversation and you get extremely “winded.” Moderate-intensity is 65 to 80 percent of maximum heart rate. You can keep up a conversation with a friend, but are short of breath. Alternate between these two.
    Advertisement
  3. On alternating days where you are not doing a HIIT workout, include some strength training. Keep in mind that it takes a while to build muscle. However, regular weight training along with a healthy diet can help you to build muscle mass over the course of four to 12 weeks, which will boost your metabolism.
    • Strength training exercises help you build lean muscle mass. The more lean muscle mass you have, the higher your metabolism will be. [5]
    • Start your week with popular exercises like bicep curls, tricep presses, chest presses, rows, squats, lunges, and calf raises. These are quick to do and can be easily incorporated into your current exercise routine.
    • Try new weight machines, kettle bells or TRX straps as well. Better yet, work out with a friend or personal trainer who can show you how to use new equipment.
    • Work to the burn for 12 to 15 reps. Do two to three sets.
  4. In addition to HIIT and strength training workouts, include a few days of other types of cardiovascular activity. These types of exercises also help support weight loss. [6]
    • Like HIIT, cardio also burns a significant amount of calories per session. Include 150 to 300 minutes of cardio exercises each week (HIIT can count towards this as well). [7] [8]
    • Other activities can include: jogging/running, using the elliptical, dancing, swimming or taking an aerobics class.
    • One of the main differentiating points of cardio and HIIT, is that these cardio exercises are done at a constant, moderate intensity and not alternating between high and moderate intensity levels.
    5. Advertisement
Method 2
Method 2 of 2:

Eating for Weight Loss

PDF download Download Article
  1. One pound is equal to 3,500 calories, so 5 pounds equals 17,500. Over the course of 14 days, this equals a 1,250 calorie deficit per day. You can create part of this deficit with exercise, but you will also need to cut calories from your diet to meet your weight loss goal of 5 pounds in 2 weeks. [9]
    • Although cutting calories results in weight loss, cutting too many calories out from your diet can actually end up in slower weight loss, nutrient deficiencies and fatigue.
    • Also, remember that you're burning calories through exercise as well. This in combination with a smaller calorie deficit from your diet will help you reach your goal easily.
    • Use a food journal or food tracking app to find out how many calories you're currently eating and subtract 500 to 750 from that number. Also continue to track your calories to ensure you're not eating too much and staying within your calorie goal.
  2. Breakfast is an important meal, especially when you're trying to lose weight. [10]
    • Don't just choose any breakfast food. This meal should be rich in protein and fiber to help fuel your day and keep you feeling satisfied longer. [11]
    • The combination of higher protein amounts and higher fiber help you feel more satisfied long after your meal has been completed. In addition, the fiber adds bulk to your meal so you feel more full.
    • Try oatmeal with low-fat milk, 0% fat Greek yogurt with ¼ cup of low calorie granola and a handful of berries or a 2-egg omelet with non-starchy veggies or a boiled egg.
  3. Losing 5 pounds in 2 weeks can be easy, but certain diet patterns make it even easier to do. Limiting some carbohydrates in your diet can help you shed pounds a little quicker. [12]
    • Carbohydrates are found in many foods. However, limiting certain types of carbs may help you lose that 5 pounds easier than just following a low calorie diet alone.
    • Carbohydrates are found in the following foods: sugar or foods that have added sugar, dairy products, grains, starchy vegetables and legumes and fruits.
    • Instead of eating breads, rice or pasta, replace these carbs with non-starchy vegetables, such as broccoli, spinach, cauliflower, celery, and peppers. These are high in fiber, vitamins and minerals that are essential to your overall health.
    • Remember that all sugars are carbohydrates, so cut out foods with added sugar to reduce your intake. Check nutritional information and read ingredient lists to check for added sugar.
  4. Like breakfast, protein heavy meals supplemented with low calorie vegetables can help you reach your weight goal faster than just a low calorie diet. [13]
    • Instead of counting grams of protein daily, focus on eating one to two servings of leaner cuts of protein at every meal and snack. This will make sure you're getting enough of this essential nutrient.
    • One serving of protein is about 3 to 4 oz or about a 1/2 cup of items like beans or lentils. Make sure to measure your portions to help you stay on track. [14]
    • Choose leaner proteins like poultry, eggs, lean beef, tofu or low-fat dairy to help you stay within your calorie range.
    • Pair your protein with any type of vegetable. Try to stick to non-starchy vegetables like salads, broccoli, peppers, Brussels sprouts or tomatoes since these are very low in calories. Include a 1 cup serving or 2 cup serving of salad greens. [15]
    • They're also high in fiber and other essential nutrients which can help you feel more satisfied with less calories overall.
  5. Limiting or avoiding processed foods during your two week weight loss window will help you to meet your goal without any hang-ups.
    • Processed foods are known to be slightly higher in calories, added sugars, unhealthy forms of fat and many other added preservatives.
    • Eating processed foods on a regular basis or in large quantities can stall weight loss or even cause weight gain.
    • Cut out processed foods like: alcohol, sweetened beverages like soda, candies, baked goods, ice cream, breakfast pastries, sugary cereal, fried foods and processed high fat meats.
    • For example, swap out your evening cookie with fruit and dark chocolate or even a small yogurt for fewer calories and sugar. Or instead of ordering a fried chicken sandwich, opt for grilled chicken breast on a bed of greens.
    6. Advertisement

Expert Q&A

Search
Add New Question
  • Question
    What foods should I avoid?
    Michele Dolan
    Certified Fitness Trainer
    Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.
    Michele Dolan
    Certified Fitness Trainer
    Expert Answer
    Foods to avoid include, but are not limited to, biscuits, candy, alcohol, chips, soda, baked goods such as cakes, pastries, cookies and muffins, fried foods or deep fried foods including battered fish, french fries and tempura. Also limit rich sauces and gravies, sausages, hot dogs or salamis which are all high in fat.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
    Yes No
    Not Helpful 17 Helpful 44
Ask a Question
200 characters left
Include your email address to get a message when this question is answered.
Submit
      Advertisement

      Tips

      Submit a Tip
      All tip submissions are carefully reviewed before being published
      Name
      Please provide your name and last initial
      Submit
      Thanks for submitting a tip for review!
      Advertisement

      You Might Also Like

      How to
      Lose 5 Pounds in 5 Weeks
      How to
      Lose 60 Pounds
      How to
      Lose 10 Pounds in One Week
      How to
      Lose 20 Pounds in a Month
      How to
      Lose 20 Pounds in 2 Weeks
      How to
      Lose Weight in 2 Days
      How to
      Lose 10 Pounds in 10 Days
      How to
      Get Skinnier in a Week
      How to
      Lose 3 Pounds a Week
      How to
      Lose Weight in 4 Days
      How to
      Lose 15 Pounds in 2 Weeks
      How to
      Lose Weight in Two Weeks
      How to
      Lose Weight in One Month
      How to
      Drop a Dress Size in a Week
      Advertisement

      References

      1. ↑ http://www.cdc.gov/healthyweight/losing_weight/
      2. ↑ http://www.womenshealthmag.com/fitness/morning-exercise?slide=3
      3. ↑ https://health.usnews.com/health-news/blogs/eat-run/2013/09/23/6-benefits-to-being-a-morning-exerciser
      4. ↑ http://www.shape.com/fitness/workouts/8-benefits-high-intensity-interval-training-hiit
      5. ↑ http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670
      6. ↑ http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/aerobic-exercise/art-20045541
      7. ↑ https://www.cdc.gov/physical-activity-basics/guidelines/adults.html
      8. ↑ https://www.who.int/news-room/fact-sheets/detail/physical-activity
      9. ↑ http://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047752
      1. ↑ Pouya Shafipour, MD, MS. Board Certified Family Medicine Specialist. Expert Interview. 8 May 2020.
      2. ↑ http://www.womenshealthmag.com/nutrition/6-breakfasts-that-crush-cravings
      3. ↑ http://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/low-carb-diet/art-20045831
      4. ↑ http://www.ncbi.nlm.nih.gov/pubmed/18769212
      5. ↑ https://www.myplate.gov/eat-healthy/protein-foods
      6. ↑ http://www.choosemyplate.gov/vegetables
      7. ↑ Pouya Shafipour, MD, MS. Board Certified Family Medicine Specialist. Expert Interview. 8 May 2020.

      About This Article

      Article Summary X

      To lose 5 pounds in 2 weeks, create a 1,250 calorie deficit every day over the course of 14 days to reach your goal. You can achieve this deficit by incorporating high-intensity interval training into your exercise routine and working out in the mornings to boost your body's ability to burn more calories throughout the day. You can also cut calories from your diet to help you meet the daily calorie deficit. Opt for veggies and protein for every meal and avoid carbohydrates and processed foods. For more tips on exercises you can try, read on!

      Did this summary help you?
      In other languages
      Thanks to all authors for creating a page that has been read 739,790 times.

      Reader Success Stories

      • Vicky Hill

        May 11, 2016

        "Sometimes we don't know where to start when we need to lose weight. Reading this guide and calorie intake ..." more
      More reader stories Hide reader stories
      Share your story

      Did this article help you?

      Advertisement