If you’re telling yourself, ‘I need to lose 15 pounds in 2 weeks!’ then the great news is that it’s a very achievable target, even if you haven’t tried to lose weight before. However, 15 pounds is still a significant amount of weight, and you’ll see noticeable physical changes to your body. Sticking to our easy-to-follow tips and advice below, you’ll be slimmer and healthier in a fortnight.
The best way to lose 15 pounds in 2 weeks is by making sustainable and straightforward changes to your diet, exercise and activity levels, sleep hygiene, and general behavior habits. Whether you are hoping to feel a bit better about your body and gain confidence, slim down a little for a party or holiday, or just improve your health, our guidelines will help you drop those 15 pounds.
How to Lose 15 Pounds Without Exercise
Achieving a 15lb loss in a couple of weeks without exercise can be pretty tough. To do it, you’ll need to significantly drop your caloric intake to ensure you are burning more energy than you are consuming (a calorie deficit). Without the extra burned calories from a workout, you can see it could be pretty challenging, not to mention the hunger you’d feel! This is why we recommend weight loss supplements if you want to go down the no-exercise route.
Most weight loss supplements have ingredients that help:
- burn body fat faster by increasing your metabolism
- reduce appetite, so you consume fewer calories
- boost your energy to help you tackle the day’s challenges
- improve your mood to counter potential comfort eating
Weight loss supplements are perfectly safe for most adults over 18 but can have side effects such as headaches or nausea. Before taking any weight loss supplement, we recommend checking with the manufacturer if there are any known side effects.
If you are an expectant or nursing mother, have hypertension or diabetes, most weight loss supplements will not be suitable. Always check with your physician if you’re unsure about safety.
For an excellent place to start, check out our Top 10 Best Weight Loss Supplements here.
Weight Loss Program to Lose 15 Pounds in 15 Days
Finding the best weight loss program to help you lose fifteen pounds in two weeks can be tricky, as there are so many programs to choose from. Of course, any program that places you in a calorie deficit through exercise, dieting, or a combination of both, will get you results. However, you can run into issues down the line if you don’t get a good variety of vitamins, minerals, and other nutrients that your body needs to function correctly. The speediest way to lose 15 lbs in 2 weeks isn’t always the healthiest.
The best program will vary from person to person, so ensure that you have checked at least 2 or 3 different options before committing to buying anything. Here are some of the features that we recommend looking out for:
- The meals and workouts are flexible enough to fit around your needs and lifestyle
- Suggested meals look tasty and aren’t overly restrictive
- A good amount of fresh vegetables, lean protein, and healthy fats
- The workouts and meal preparation are easy to follow
- The cost is affordable
- Designed and endorsed by expert fitness professionals that you can contact for support
- A significant amount of positive reviews and ratings
How to Lose 15 lbs in 2 Weeks with a Meal Plan
Typically, the most challenging part of losing weight is making changes to your diet. The habits formed by years of eating and drinking the same food types are tough to break. Eating can also have a strong emotional link for some people, resulting in comfort eating during particularly stressful times. If you have deeply-embedded habits or struggle with emotional eating, we recommend starting with small changes that are achievable and keeping in the foods that you find enjoyable.
For the best way to lose 15 pounds in 2 weeks, we recommend the ketogenic diet. Many studies, like this one, reveal that eating keto leads to large amounts of weight loss and does so without any notable side effects. The ketogenic diet also has several benefits to your overall health, including lower cholesterol, which can mean avoiding strokes and heart attacks.
Keto works by bringing your carbohydrate intake down to between 20-50g a day. This may sound extremely low compared to what you may be used to, but the diet does include plenty of foods high in protein and fat, such as eggs, cheese, meat, and nuts. Many highly-nutritious vegetables keep you feeling fuller for longer as they contain a lot of fiber. The low carbs cause the body to convert its fat stores into ketones, which it uses for energy. This mechanism is the real key to accelerate fat burning.
Do I Need to Count Calories to Lose 15 Pounds in 2 Weeks?
The only way to lose weight is by putting yourself in a calorie deficit. Unfortunately, despite how simple this is, many programs suggest that other, more complicated ways are why we lose fat. It’s important to recognize this.
To create a calorie deficit, you need to eat fewer calories than you burn off every day. If you do this consistently over time, you will steadily lose weight. Of course, you can try to estimate how many calories you need to consume to lose weight, but this could be tricky to do, especially if you have struggled to lose weight in the past. For nearly all of us, the best and most efficient way of getting into a deficit is to count calories. You can do this by creating a food diary in a notebook or using an app like MyFitnessPal. To ensure you are getting accurate numbers, you’ll need to weigh your portions or look at the item’s packaging for the quantity you should consume. Don’t worry- once you have done this a few times and started to see results on the scales, you can do this by eye. If you use a calorie-counting app, it can be much easier.
Counting calories will be the key to losing 15 pounds in 2 weeks. The New England Journal of Medicine found that many people feel they eat fewer calories than they actually do. They also discovered that they also tend to overestimate how much physical activity they do.
Here is a short guide to starting calorie counting:
Begin to track your food for at least three days, weighing yourself each morning. The weight will indicate whether the amount you’ve consumed is correct. If you are lighter, then great, you’re in a calorie deficit. No change in weight or an increase will mean you have to reduce slightly (200-300 calories is absolutely fine).
Ensure that you weigh consistently, taking the average reading from the scales, as your weight will almost certainly fluctuate up and down from day to day.
Take everything you consume in the day into account. It’s very easy to discount a snack here and there and be surprised when you have an unexpected result.
How to Lose 15 Pounds in 14 Days with Exercise
You may be dreading the thought of heading to the gym, but the best way to lose weight is to combine a restricted-calorie diet that’s high in protein with exercise and physical activity. As we have already mentioned, you’ll need to create a calorie deficit, and exercise can really ramp up the number of calories going out, so you don’t need to restrict your food too much.
If you were wondering how to lose 15 pounds in 2 weeks without exercise, the bad news is that you’d have to lower your calories drastically. This method can be extremely unhealthy and leave you feeling lethargic, light-headed, and without a significant amount of essential nutrients that your body needs.
The better news is that you have many choices regarding exercise. From the more intense HIIT workouts to a long walk, there is almost certainly an option for you. If you already have a gym membership, this will help as you should have access to several classes and equipment. But don’t worry, there are plenty of ways you can burn calories without having to pay for expensive gym memberships or equipment.
What are the best exercises to help you lose weight the quickest? Below we’re sure you’ll find an option to suit you.
For those that don’t want to invest too heavily in equipment or aren’t quite comfortable at the gym yet, walking is a great option. It’s completely free and is perfect for complete beginners to exercise as it is a lot less strenuous than other suggestions on this list. If you have any injuries or sore joints, then heading out for a walk and some fresh air is a great way to stay healthy and active.
Even though it’s low-effort, walking can burn more calories than you might think. A person weighing 155-lb can burn around 167 calories by walking at a steady pace. The heavier the person, the greater the calorie burn, as a 185-lb person could use 200 calories at that steady pace.
Walking can be a lot easier to incorporate into your lifestyle, and it can really add up throughout your day. In addition to scheduling as many walks as possible during your program, there are other ways to squeeze in little bits of activity. You could:
- Add in a few extra dog walks a week, perhaps including more challenging, uphill routes
- Swap the lift for the stairs at your workplace or when out and about
- Leave your vehicle at home for shorter trips to the shops
- If you can walk to work, then do so, just making sure you account for the extra time. Otherwise, aim to walk some of the route or park further away.
- Use your breaks to take a short walk
- Make an effort to get up from the couch during ad breaks and while cooking
2. Jogging or Running
The natural progression from walking is to increase your pace to a light jog or a run. If you feel walking is a little too easy, then providing your joints aren’t affected by the increased impact, you can start adding in a run. This will increase the number of calories you can burn and works your cardiovascular system harder.
Compared to walking, a 155lb person burns over 100 more calories jogging at a five mph pace for half an hour than walking. This number increases to almost 200 more calories if you weigh 185 pounds. The faster you run and the heavier you are, the more calories you burn.
Scheduling in a few 30-minute runs each week will significantly increase the chances of creating a calorie deficit.
3. High-Intensity Interval Training (HIIT)
Moving up the intensity ladder, we arrive at HIIT or High-Intensity Interval Training- a powerful tool in the armory of anyone looking to lose weight quickly. If you can handle the increased stress this type of training places on your body, then you may have found the answer.
HIIT works by having two (or more) intervals- a high effort shorter period and a more extended rest or lower effort period. The key to practical HIIT training is to put in as much effort and intensity into the shorter intervals.
Why does HIIT help you lose weight so quickly? This study found that those who used HIIT-style workouts lost around 38.5% more weight than the more steady and continuous exercises.
Although we aren’t entirely sure HIIT workouts seem to be more effective than regular gym sessions, there are a few ideas and theories. One of those is that HIIT training may provide the body with a boosted metabolism for 24 hours or so after completing the workout, which allows you to burn more even when you’re not training. Another theory is that it could potentially suppress your appetite for a short time afterward.
Regardless of why HIIT is so effective, adding this high-intensity, endorphin-rich workout to your program will help you drop those 15lbs in 2 weeks.
However, these workouts’ high-impact nature means increased stress on joints and your nervous system. We recommend beginning with walking, running, and, as you’ll see in the next part, weight training. It’s essential to build strength and cardiovascular fitness foundations before starting anything high-intensity.
If you are a gym member, you can ask them about any HIIT classes they run. If you’re training at home, the good news is that there is a huge variety available online. YouTube has plenty of free videos that you can follow along with at home.
4. Weight Training
Do you need to weight train to lose weight? Lifting weights is not just for bodybuilders looking to gain vast amounts of muscle. In fact, building muscle is great for fat loss as it’s hard for the body to maintain, which means it works harder, burning more calories. You’ll also burn calories during the workout itself. Building strength also ensures you can tolerate the rigors of HIIT training if you mix the two styles of exercise.
So, weight training is a brilliant way to maintain your calorie deficit during and after your workout.
Swimming is an excellent option for those with joint conditions or if the high impact workouts don’t appeal. Furthermore, it’s a perfect way to exercise and burn calories in a calm and relaxing manner and help relieve stress.
Although it can be gentle, swimming can be a great cardiovascular workout. Simply because it’s low-impact and low intensity does not mean it is ineffective- swimming can be beneficial for your calorie deficit. Harvard Health found that a 155lb person uses 223 calories in 30 minutes of swimming, and for someone weighing 185lb, it could be as many as 266 calories. Of course, the actual amount of calories you could burn will depend on factors such as your pace, which stroke you use, and how efficient your technique is.
Quick Tips to be 15 Pounds Lighter in 14 Days
The methods above are the absolute critical fundamentals to dropping 15lbs in 2 weeks and should be where you start. However, there is more we can give you- below is a list of helpful tips and tricks that you can include alongside your weight loss program.
When you have decided on the exercise and the diet, you can add extra tips. Most of them are easy to fit into your lifestyle without much effort.
- Cut Out Processed Foods
Processed foods have low nutritional content and often contain lots of calories. Fast food, candy, and chips are examples of
- junk food
An extensive study discovered adults eating a diet consisting of a high number of processed foods are more likely to be overweight or obese. It also found that the link was more prevalent for females. Ensure that you are eliminating almost all processed foods when looking for a diet plan to lose 15 pounds in 2 weeks.
- Drink Enough Water
Drinking a decent amount of water can aid your weight loss efforts. A little trick when you are feeling hungry is to drink a glass of water. Sometimes, the hunger sensation can actually be thirst. Drinking water can make you feel full and therefore lead to you eating less during the day.
Keeping well-hydrated can contribute to keeping your metabolism healthy. Drinking water, especially cold, can increase the calories you burn.
How much water is enough? A simple rule to follow is to take half your body weight in ounces. So someone weighing 200lbs would drink 100oz of water daily. It may be sensible to buy a water bottle with markings to keep track. Eight small glasses a day is also a good measure.
- Be Wary of Liquid Calories
Whereas water is entirely calorie-free, the same isn’t true for other beverages we might choose. It’s very easy to discount the number of calories that hide inside your favorite drinks. Coffees, particularly those with added extras like syrup, can hinder your weight loss effort.
The ideal solution is to replace all other drinks with water completely. To make this a little more flavorful, you can add a touch of lemon to your water. Black coffee and tea can provide a caffeine hit if you need it. Alternatively, switching from full-fat to semi-skimmed milk will shave off a portion of the calories.
- Glucomannan Supplements
Glucomannan swells inside the stomach, which makes you feel fuller. This mechanism leads to lower calorie consumption overall and helps with the demands of a calorie-restricted diet.
This study highlights the effectiveness of Glucomannan over just a reduced-calorie diet. Glucomannan can be an excellent aid if you struggle with excessive hunger during your program.
A word of warning, though- you may already have Glucomannan as part of your diet. If you decide to take weight loss aids to help you lose 15lb in two weeks, some brands have it as an ingredient. Be sure to check the labels of the supplements you’re taking to avoid consuming too much Glucomannan.
- Remove Unhealthy Foods from the Cupboards
Out of sight, out of mind’ is a mantra that helps many people when it comes to weight loss. It works by simply ensuring that you cannot access the foods or drinks you look for when you feel demotivated or experience cravings. The idea is that the effort to buy those items is greater than the urge to eat them, so you settle for the healthier foods you do have.
Sometimes, however, this isn’t always possible with the people you live with as they may not share the same goal. In this situation, you’ll need a little toolbox of tricks to keep cravings at bay. Start by moving the offending foods out of sight as much as possible. You can also try drinking a glass of water when the hunger hits, as we mentioned above, or do something distracting to keep your mind busy. In reverse, be sure to keep healthy snacks visible and readily available.
- Get Plenty of Sleep
Often over-looked, sleep plays a crucial role in our overall health. In simple terms, the more rested and alert we are, the better our decisions will be during the day. Check this study that shows the link between poor sleep patterns and weight gain.
Why is this the case? There has been and continues to be a large amount of research into sleep and its effect on weight loss. Lack of sleep is believed to cause a larger appetite due to increased hunger hormone ghrelin levels. So it’s more likely that you’ll eat more after a late night. Besides, the need for energy could result in you consuming more sugary foods and drinks.
Most adults’ ideal amount of sleep is between 7-9 hours. As we age, we require less sleep to function but for the best chance of losing 15 pounds in two weeks, aim towards 9 hours.
We know that, in reality, getting enough sleep can be challenging due to the stresses and challenges of modern life. Here are a few ideas to help you get enough quality sleep:
- Reduce your caffeine and alcohol intake generally and cut it out close to bedtime
- Minimize screen time before bed and think about wearing blue light blocking glasses if that is difficult.
- Physical activity helps but not close to bedtime
- Try to drink water well before bed to avoid getting up in the night for the bathroom
- Calming activities like yoga or a bath help relax the body before sleep
- Aim to keep your phone from coming into the bedroom. If you need to use it for an alarm, put it on airplane mode and out of reach
If you consistently have problems sleeping, this could be a sign of several physical or mental health problems. We recommend asking your doctor about this to see if they can help.
Q: Is losing 15 pounds in 2 weeks healthy?
A: In nearly all cases, yes. By following the advice and tips above, losing 15 pounds over two weeks is absolutely fine. The only reason you would need to be wary is if you are currently underweight. Check your BMI online if you are unsure.
Q: How long will it take to lose 15 pounds?
A: Although we are confident that losing 15 pounds in two weeks is more than achievable, the weight loss rate depends on the individual and, therefore, impossible to give an exact timeframe. If you are overweight or obese, you’ll likely see large drops in weight quite quickly. In comparison, a lighter person may have a slower rate.
Q: How much weight will I lose eating 1000 calories a day?
A: Again, this depends on the person and how many calories they require. For example, if you are a very active, 250lb male, you’ll lose a considerable amount. However, a 115lb female would lose considerably less.
Q: Can I just lose the fat around my stomach?
A: Not directly, no. Our body loses weight generally, and we can’t target certain areas as genetics largely determines where we hold our fat. A good thing to remember is that any weight loss program or product that claims they can spot reduce fat is almost always one to avoid.
Q: Will I lose weight slower if I am over 40?
A: It is more challenging to lose weight as we get older. As we age, our metabolism slows down, which means a slower calorie burn that leads to holding extra weight. However, it’s worth noting that our activity is generally lower as we age too. Before putting the weight loss struggle down to age, think about whether you can be more active.
Eating habits may also change as we may be focused on our career or looking after children. Convenience foods may start to creep in to save time, as well as less exercise. Although making sure your goals are a priority and putting things in place to keep active, eat a well-balanced diet and good sleep habits will help you lose weight into your forties.
The Bottom Line
Losing 15 pounds in two weeks is an achievable but hugely rewarding goal that will result in noticeable changes to your appearance and improved confidence. Depending on how much you need to lose, this could be enough to get you to where you want to be or even a great starting point for a bigger goal.
The best way to use the methods and tips in this article is to use a number of them simultaneously, as you are unlikely to see good results if you just stick to one. The foundation of successful weight loss is achieving a calorie deficit through a combination of exercise and a restricted-calorie diet. Staying consistent with both will be the key to getting the results you want. Adding in the tips and tricks we recommended above will help accelerate the process.
If you have doubts about whether any exercise program, diet, or weight loss supplement is suitable for you, then we highly recommend checking with your doctor before you start.