How To Lose 15 Pounds In 2 Weeks: 8 Tips For How To Lose Weight Fast

Our diet and nutrition resources are rigorously vetted by our expert team and adhere to our Diet and Nutrition Guidelines.

A common weight loss question is: “Can I lose 15 pounds in 2 weeks?”

After all, many people are carrying extra body weight and would love to lose 15 pounds as quickly as possible.

But, can you lose 15 pounds in 2 weeks, and is it safe to try and do so?

In this guide to how to lose 15 pounds in 2 weeks, we will discuss whether you can lose 15 pounds in 2 weeks, how long it takes to lose 15 pounds safely, and tips for losing 15 lbs in 2 weeks or as fast as possible.

We will cover: 

  • Can You Lose 15 Pounds In 2 Weeks?
  • How Long Does It Take to Lose 15 Pounds?
  • Tips for How to Lose 15 Pounds Fast

Let’s dive in!

A dumbbell, chalkboard that says lose weight, and measuring tape.

Can You Lose 15 Pounds In 2 Weeks?

Before we get into the nitty-gritty of how to lose 15 pounds in 2 weeks or tips for a 15-pound weight loss plan, we need to answer the question: “Can I lose 15 pounds in 2 weeks?”

While it’s possible to lose 15 pounds in 2 weeks, and some people do lose 15 pounds in 2 weeks, losing 15 lbs in 2 weeks is generally not safe or recommended for most people.

According to the Centers for Disease Control and Prevention, healthy fat loss should not exceed 1-2 pounds per week for most people.

Short-term, rapid weight loss is unsustainable and can cause a range of health risks.

If you are looking into how to lose 15 pounds in 2 weeks, it is important to be aware of a key disclaimer that this rate of weight loss can be dangerous and ill-advised.

That is unless you have been diagnosed with morbid obesity based on your BMI (body mass index higher than 35 kg/m2) and are working with a team of medical professionals, including a registered dietitian specializing in obesity diet plans.

Therefore, we want to present the disclaimer that we are not recommending trying to lose 15 pounds in 2 weeks or taking on a 2-week 15-pound weight loss challenge.

A person on a scale.

How Long Does It Take to Lose 15 Pounds?

To lose 15 pounds in 15 days (technically 14 days), you would have to lose 1 pound daily every day for two weeks (or slightly more!).  

To lose one pound of stored body fat, you have to burn 3500 calories more than you are eating in a day.

This is unreasonable and significantly higher than even the daily caloric needs of most men and women, according to the USDA.

That means that you’d have to eat next to nothing every day and still burn upwards of 2000 additional calories.

This will compromise your metabolic rate, immune system, and body’s ability to recover and can cause serious complications for your health both in the short term and long term.

That said, if you have a significant amount of extra body fat and are clinically diagnosed as morbidly obese according to your BMI (body mass index over 35 kg/m2), you may be holding onto a lot of extra water weight.

A person running.

Then, if you make a lot of lifestyle changes and begin following the best 15 pound weight loss plan, you may see significant weight loss, even up to 10 pounds or so, within the first week and 3 to 5 pounds within the second week.

That would make losing 15 pounds in 2 weeks possible without putting your body in danger.

However, by and large, for most people, aiming for 4 to 5 pounds in 2 weeks or 15 pounds in 6-8 weeks is a more reasonable goal.

Thus, we are recommending you reframe your “lose 15 pounds in 2 weeks” goal to “lose 15 pounds in 2 months.”

Tips for How to Lose 15 Pounds In 2 Weeks (Or How to Lose 15 Pounds As Fast As Possible)

Restating our disclaimer that losing 15 pounds in 15 days or a 2-week 15 pound weight loss plan is generally NOT safe for most people, here are some tips for how to lose 15 pounds fast yet safely:

A person cooking, using a calorie app.

#1: Count and Measure Everything 

If you have a 15 pound weight loss goal, you have to be consistently generating a caloric deficit, which means that you are burning more calories than you are consuming.

Losing 2 pounds per week requires a daily caloric deficit of 1000 calories, which can be generated by cutting calories in your diet, increasing your physical activity, or a combination of both.

Track everything you eat and all of your activity with a good weight loss app.

Then, adjust your diet and physical activity to the caloric deficit that you can safely handle within that range of 500 to 1000 calories per day.

#2: Cut Carbs

If you are less concerned about true fat loss and are also just interested in dropping water weight, following a low-carb diet will help you shed excess water, as the body stores 3 to 4 g of water with every gram of glycogen (stored carbohydrates).

A variety of healthy foods.

#3: Eliminate Processed Foods

The single best tip for how to lose 15 pounds fast is to cut out all processed food, sugar, alcohol, refined grains, fast food, high-sodium foods, fried foods, and foods with artificial sweeteners and chemicals.

These foods do nothing positive for your health and are often addictive, appetite-stimulating, prone to altering hormones in a way that promotes fat storage, increases the cravings for sweeter or saltier foods, and contributes to water retention.

#4: Choose a Healthy Weight Loss Diet

There are tons of weight loss diets to choose from, often causing decision paralysis with the question: “What is the best diet for weight loss?”

There isn’t a single best weight loss diet for everyone.

Studies will show that low-carb diets are best for some people, while others show that low-fat diets are equally viable.

Then, there are specific weight loss diets with detailed meal plans.

The truth is that you need to choose a diet that works for you that is sustainable yet balanced.

Do not fall prey to choosing a fad diet like the Military diet, which fails to provide adequate nutrition in the long term and can mess up your metabolism.

Consider approaches like intermittent fasting, the Mediterranean diet, the DASH diet, or the keto diet, all of which have much more research substantiating the safety and weight loss.

A plate of healthy food.

#5: Cut Your Portions

A good tip for how to lose 15 pounds in 2 weeks or 2 months (more likely!) is to reduce your portion sizes and the relative percentage of what you are eating in each meal. 

Studies show that eating off of smaller plates can trick your brain into thinking you are consuming more food than you are, which can help you naturally feel more satisfied with fewer calories.

Most importantly, adjust the composition of your plate so that at least 2/3 is composed of non-starchy vegetables, with the remainder being almost entirely lean protein with some amount of healthy fat or a very small portion of nutritious starchy carbs like sweet potatoes or legumes. 

Try to eat as much fiber and protein as possible, as these nutrients help you feel full and promote a healthy metabolism.

A gym mat, dumbbells headphone and sneakers.

#6: Exercise At Least 30 Minutes Per Day

Remember that to achieve a caloric deficit, to lose 15 pounds fast, you can increase your physical activity. 

This doesn’t just mean that you need to do longer workouts in the gym or run every day, but you can also be more active during the day by walking around, taking the stairs, throwing in bursts of physical activity like squats and push-ups every time you use the bathroom, taking a brisk walk after every meal, etc.

On top of that, try to get a minimum of 30 to 60 minutes of moderate-intensity physical activity at least five days a week or 20 to 30 minutes of vigorous physical activity.

#7: Get More Sleep

To prevent late-night eating, support healthy hormonal balance and optimal gut microbiome function, and increase energy to be active and make smart food decisions during the day, make sure that you are consistently getting at least 7 to 9 hours of sleep every night, which is the recommended amount for adults

#8: Drink More Water

According to research, dehydration can compromise your metabolic rate, while drinking more water can help burn calories, help you feel more full, and regulate body systems, all of which can reduce inflammation and support losing 15 pounds fast. 

Consider trying our 14 day weight loss challenge by drinking more water here.

A person drinking from a bottle of water.
Photo of author
Amber Sayer is a Fitness, Nutrition, and Wellness Writer and Editor, as well as a NASM-Certified Nutrition Coach and UESCA-certified running, endurance nutrition, and triathlon coach. She holds two Masters Degrees—one in Exercise Science and one in Prosthetics and Orthotics. As a Certified Personal Trainer and running coach for 12 years, Amber enjoys staying active and helping others do so as well. In her free time, she likes running, cycling, cooking, and tackling any type of puzzle.

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.