How Much Weight Can Be Lost in Two Weeks?

A safe number to aim for when embarking upon a weight-loss program is two to four pounds in two weeks (one to two pounds per week). While quick weight-loss regimens do provide results, they are often short-lived. The healthiest way to lose weight is to do so with a regimen that is realistic not only for two weeks but for a lifetime. Knowing one's basal metabolic rate (BMR) and the caloric value of foods and activities are essential for success.

The Facts

• Losing weight is difficult, and it takes time. Our society is conditioned for quick results and instant gratification, but this simply isn't a realistic approach to weight loss. However, it is possible to lose a noticeable amount of weight in two weeks and a healthy number to aim for is two to four pounds. According to Dr. Edward Laskowski, a Mayo Clinic physical medicine and rehabilitation specialist, a safe number of "one to two pounds a week is the typical recommendation."

Considerations

• While losing weight is more than a numbers game, it helps to know the numbers involved in losing weight. A good place to start is knowing one's basal metabolic rate. Many websites, including the Mayo Clinic, provide a chart to determine this. This number is the amount of calories one burns at a particular weight. The next number to know is 3,500, which is the number of calories in one pound. To lose two pounds of weight in a week, one must either cut 1,000 calories per day or burn 1,000 extra calories in relation to one's BMR. Knowing the caloric content in foods is also helpful. Essentially, one must burn more calories per day than one consumes to see weight loss.

Benefits

• The benefits of losing a steady one to two pounds of weight a week includes a higher probability of success. Slow and steady weight loss also gives the body and mind time to adjust to new habits, which can be adopted over a lifetime.

Misconceptions

• Many quick weight-loss diets, tricks, pills and formulas promise extreme weight loss within a few weeks. While this sounds good, it may not be best long term. It's possible to lose more, but this is not always better. Laskowski states, "If you lose a lot of weight quickly, it's probably not fat that you're losing. It's more likely to be water weight or even lean tissue since it's hard to burn that many fat calories in a short period of time." For most, success comes from steady weight loss not quick weight loss.

Warnings

• Quick-weight loss will bring temporary happiness, but, more than likely, if more than two pounds are lost in a week, the weight could come back. Statistics indicate that the most difficult aspect of weight loss is maintaining weight once the pounds come off. This is especially true of rapid weight-loss techniques.