How to Lose Weight Fast in 2 Weeks?

Medically Reviewed by Dr. Rajeshwari Panda
Written by Hexahealth Care Team, last updated on 9 September 2023| min read
How to Lose Weight Fast in 2 Weeks?

Quick Summary

Here are 3 tips to help you lose weight in 2 weeks:

  • Eat a healthy diet that is low in calories and high in fiber.
  • Exercise regularly, such as doing cardio and strength training.
  • Get enough sleep and manage stress.

Weight loss has always been a journey of struggle for most of us. We start with some workout plans but fail to reach the goal. Some of you may want to lose weight in 2 weeks for some special upcoming event, while some are looking for motivation to start your weight loss journey. Well, here you will learn a few tricks to help you safely lose weight in 2 weeks.

If you have been wondering how to lose weight fast in 2 weeks or the best diet to lose fat in 2 weeks, then keep reading.

How to Lose Weight fast in 2 weeks?

If you are struggling to lose weight, here are some golden tips that will answer your query on how to lose weight fast in 2 weeks:

Calories in vs out

  1. Counting calories is the most well-known and the best way to start your weight loss journey. The golden rule is that you must burn more calories than you consume. Studies have found that eating a low-calorie diet (LCD) helps with 20% of weight loss.
  2. There are many other similar rapid weight loss diets, including a very low-calorie diet (VLCD), intermittent fasting, etc. However, always consult a dietician or physician before following any fad diet or stringent diet plans. 

Set the desired goal and track the progress

  1. Try making realistic goals and start small. A recent study conducted in 2016 found that setting a desired weight loss goal can lead to greater weight loss than not setting any weight loss goals.
  2. For example, set a goal to lose weight each week, fit into jeans of size 28, etc. During the journey to lose weight in 2 weeks, a person should track their progress by measuring the waist circumference and body mass index (BMI).
  3. A person is considered obese if their BMI is more than 30. It is considered unhealthy if the waist circumference is above 35 inches for women and above 40 inches for men.

Pay attention to nutrition 

  1. This is the most important part of the weight loss journey. Eat small meals. If a person eats more calories than the body uses, it gets stored as fats. For example, foods high in fat and sugar are high in calories, like candies, muffins, processed foods, etc.
  2. These foods add many calories to the diet and do not have any nutritional value. Try eating a variety of whole foods like whole grains, lean meats, dairy, and a rainbow of vegetables and fruits.

Exercise regularly

  1. Nutrition and exercise go hand in hand if you want to lose weight in 2 weeks. Exercising is essential to lose weight and maintaining good health. Try various activities like cycling, walking, hiking, dancing, aerobic workouts, etc. and identify the one you enjoy so you can stick to it in the long run.
  2. Add strength training and flexibility exercises to build muscles, improve flexibility, and tone their body. 

Get enough sleep

  1. The quality and duration of sleep greatly influence the hormones that control body composition. Leptin and ghrelin (hunger-regulating hormones) can cause weight gain that may result due to insufficient sleep.
  2. Lack of sleep can imbalance these hormones and cause you to overeat, miss signals of being full from the brain and crave high-calorie and fatty foods. 

Drink plenty of water

  1. Replace the juices, sodas, and diet sodas with water. They contain too much sugar, which will not help you lose weight. Instead, choose no-or low-calorie drinks like unsweetened tea.
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What is the Best Diet to Lose Fat in 2 weeks?

A rapid weight loss diet is a type of diet that helps a person lose more than 1 kilogram (2 pounds) a week over several weeks. Doctors do not recommend these diets, so a person must consult their doctor before trying any rapid weight loss diet. A fast weight loss diet may include the following:

  1. Low-calorie diet: This diet usually allows people to consume around 1000 to 1200 calories per day for women and 1200 to 1600 calories per day for men.
  2. Very low-calorie diet (VLCD): This diet allows people to consume as few as 800 calories per day, and one may lose around 1.5 to 2 kilograms a week.
  3. Intermittent fasting: Intermittent fasting involves switching between eating and fasting on a regular schedule. For example, a popular 5:2 system involves five days a week of eating a regular diet and two days a week of fasting or a very low-calorie diet (VLCD). 
  4. Time-restricted eating: This diet limits the number of hours a person can eat daily. A popular strategy is 16:8, in which a person can eat all the meals during the 8 hours, and the rest of the time, they cannot eat. 

These diets should only be followed after consulting a physician or dietician. These diets should not be done for a long duration. In most cases, these diets are not sustainable, and one may regain weight after stopping these diets. Therefore, consult your doctor for the best advice. 

Even if people limit their calorie intake, it does not mean they have to eat less food. High-fibre foods like vegetables, fruits, beans, and whole grains are high in volume, take a long time to digest, give a feeling of satiety for longer, and are helpful for weight loss. A person can:

  1. Eat steamed or raw vegetables: Dress them with spice and herbs or add olive oil for flavour. 
  2. Eat fruits like strawberries, blueberries, bananas, apples, etc., that have more fibre and fewer calories, and you can still enjoy them as desserts. 
  3. Make a sandwich with healthy vegetables like cucumber, lettuce, tomatoes, sprouts, and avocados.
  4. Add more veggies to the main course.
  5. Snack on raw vegetables like celery or carrots rather than high-calorie chips.
  6. Begin the meal with vegetable soup or salad to help you eat less.

Is it good to Lose Weight Fast?

A healthy weight loss is when a person loses 0.5 to 1 kilogram (1 to 2 pounds) weekly. Losing more than 1 kilogram might not be safe for many individuals. The diets mentioned above can be helpful for a few weeks or months, but these are not healthy and sustainable in the long term. Further, they may cause a person to lose water, muscle, and bone density. It may also cause side effects like constipation, diarrhoea, nausea, fatigue, gout, or gallstones


By adopting the above-mentioned habits, you will start to notice changes in yourself. Diets like intermittent fasting, low-calorie diet, etc., might help you lose weight in 2 weeks. However, these diets must be done after consulting your doctor. Additionally, there are several other healthy ways to lose weight. Start today, go slow, and most importantly, listen to your mind and body.

Do not mistreat your body. A healthy diet and daily exercise will give you the desired changes for a long time. Sustainable weight loss is not a plan but a lifestyle change to be adopted permanently. So, don’t let laziness steal your energy. Set your goals and accomplish them. 

If you are starting with a weight loss plan, there are several things that you must keep in mind. You may face certain obstacles that make it harder for you to lose weight or could have led to weight gain in the first place. You must also be careful where you are getting the advice and from whom. To get the best advice, contact our personal care team at HexaHealth; they will guide you and answer all your queries. From questions like how to lose weight fast in a 2 weeks diet to the best dietician near you, our experts have answers to all your concerns. 

Frequently Asked Questions

You can lose 0.5 to 1 kilogram (1 to 2 pounds) in a week for healthy weight loss. You can lose more weight by following a certain diet, but it is recommended to consult a physician or dietician for the best advice.

You can lose your belly fat and weight in 2 weeks by eating a healthy diet and exercising regularly. 

Physical activities like running, walking, swimming, etc., and eating a balanced diet can help you lose weight in 14 days. 

Burning more calories than consuming helps burn body fat faster. However, fast is often not necessarily long-lasting. Instead, go for lifelong habits like healthy diets and workouts that will help you achieve your desired goals in the long run. 

You may notice fat loss in your waist. This is why waist circumference is noted first during your weight loss journey to see the difference.
There is no such thing as the hardest place to lose fat that is proven scientifically. A person exercising daily and eating healthy may notice the overall fat loss. However, there are certain exercises by which you can target a certain body part, for example, doing ab exercises to reduce fat around your belly.

Fat leaves the body when you use it up in the form of energy to exercise or do other activities. The fat may leave your body as water while sweating or urinating and as carbon dioxide while breathing out.

The first step in losing weight is to get started. Further, commit, set goals, and plan your diet and workout. 

The National Academies of Science, Engineering, and Medicine recommends a daily fluid intake of 2.7 litres for women and 3.7 litres for men. Drinking plenty of water may boost your metabolism and increase activity which may help you lose weight. But, considering these numbers as a starting point, there are other factors too, like your size, diet, physical activity, metabolism, etc.

How soon you notice weight loss depends on your workout plan and diet. With a healthy diet and daily exercise, you can safely lose around 1 kg weekly. 
Eating less may affect your metabolism that may not help you lose weight. In fact, try understanding the foods that provide satiety and help you lose weight, for example, high-fibre foods like a bowl full of salad. 
Eating less won’t help you lose weight because it affects your metabolism. Instead, go for healthy foods that give you a feeling of being full for longer. This also boosts your metabolism and makes you more active.
You can eat a bowl of vegetable salad, vegetable soup, or a sandwich with avocado, lettuce, tomatoes, etc., to lose weight.

Snack on carrots or celery to lose weight instead of high-calorie chips and dips. 

An asleep person cannot control their sleeping position but getting sufficient sleep may help you lose weight. There is no specific sleeping position that makes the stomach flat.

Updated on : 9 September 2023

Disclaimer: The information provided here is for educational and learning purposes only. It doesn't cover every medical condition and might not be relevant to your personal situation. This information isn't medical advice, isn't meant for diagnosing any condition, and shouldn't replace talking to a certified medical or healthcare professional.


Dr. Rajeshwari Panda

Dr. Rajeshwari Panda

MSc Clinical Nutrition and Dietetics, Certified National Diabetic Educator

6 Years Experience

Dr Rajeshwari Panda is a well-known Dietitian currently associated with SRV Hospital, Chembur. She has 6 years of experience in nutrition and dietetics and worked as an expert dietitian in different cities in India. She has worked i...View More

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