A better indicator of how you're doing would be to calculate how much body fat you're losing. We use only trustworthy sources, including peer-reviewed research, certified health and weight loss experts, people with lived experience, and information from top institutions. “A 5 percent weight loss can start to improve sleep apnea, especially if it’s mild. Foods and Exercises to Help Lose Weight Or perhaps you are wondering how long it would take to lose 30 lbs on a liquid diet, Atkins or Weight Watchers. Think long-term about weight loss and establish a goal that is realistic for your lifestyle, says Hamlin. One scientific analysis of 14 studies found that people who ate smaller portions had a “substantial” drop in how many calories they ate each day. One study found that people who tracked their meals at least five days of each week had “significant and sustained weight loss” over time compared to people who tracked less or inconsistently. The timeline will be different for everyone, given factors like starting weight, genetics, nutrition, activity level, stress, and more. Of course, everyone is different and a lot depends on your starting weight. And, if you’re into big goals, you may wonder if it’s safe to lose 10 pounds in a month. It includes irritability, other mood changes, dehydration, bad breath, muscle loss, and sleep disturbances. In addition, it would demand extreme cutting down on your calorie and carbohydrate intake. Damage Your Hair and Skin Quality The Center for Disease ControlTrusted Source (CDC) recommends that people who are looking to lose weight aim to lose between 1–2 pounds per week for safe, healthy weight loss. For example, how much weight could you lose if you followed a 1,200 calorie (women) or 1,800 calorie (men) diet plan for two weeks, a month or six weeks? The 'How Much Weight Loss' Calculator can help determine how much weight you can lose on popular diets and specific calorie plans. However, a sustainable and healthy diet does not claim drastic monthly weight loss. Pair your healthy diet with regular exercise to achieve weight loss. Opt for balanced meals to support sustainable and effective weight loss. It can disrupt metabolism, lead to nutrient deficiencies, and promote unhealthy eating patterns. Preparing healthy meals at home allows you to have control over ingredients and portion sizes, promoting healthier eating habits. However, sleep and weight loss play an important role and to know how and why go through the below article. These, however, include fruits, vegetables, lean proteins, whole grains, and healthy fats. By combining several approaches, including diet, exercise, and lifestyle adjustments, you can achieve significant weight loss safely and sustainably. Losing 10 kg in 2 weeks is not safe or sustainable, as it requires extreme calorie deficits, which could harm your metabolism and overall health. Stick to your healthy eating and exercise routine even when faced with challenges or setbacks. Therefore, you must track your daily calorie intake and ensure you maintain a moderate calorie deficit by making healthier food choices and portion control. “This small weight loss can improve insulin sensitivity, reduce blood pressure, and lower cholesterol levels,” says Cody Stanford. This, in turn, can motivate individuals to continue with their weight loss journey.” “Reducing belly fat decreases the risk of developing serious health problems linked to obesity, such as heart disease and diabetes.” Small weight loss “can help improve your mood by boosting chemicals in your brain that make you feel more happy and relaxed. But the attitude shift from losing that percentage of weight is still significant. Everyone, even those with only 5lb to lose, can compete, or just compare, on a level playing field. The Weight Loss Percentage Calculator measures the change in your weight as a percentage rather than as a raw number. When insulin levels are lower, it is not at all unusual for people to lose as much as 10 pounds in one week, simply by cutting back on carbohydrates. To help with accountability, Hamlin suggests using a food journal or app to track your meals. When you drink alcohol, it also immediately goes to the liver where it’s prioritized as an energy source, so your body burns alcohol cals first. Weight gain is linked with the consumption of highly processed and packaged foods, Dr. Glickman says. HIIT workouts burn a ton of calories and can change your body composition while building muscle, says Hamlin. Just take note that because strength training builds muscle, you may notice little or even no overall weight change at times, even though you are losing fat. Losing weight quickly may seem like a dream come true, but crash or fad diets can do more harm than good.Focus on healthier habits and follow the steps mentioned, instead of resorting to rapid, unhealthy methods.However, losing weight quickly can be a double-edged sword, as it often leads to a vicious cycle of failure, discouragement, and feeling worse about yourself.In addition, a restrictive diet over an extended period may increase the risk of cognitive decline in some cases.Think long-term about weight loss and establish a goal that is realistic for your lifestyle, says Hamlin.Most crash diets significantly reduce food intake or calories, leading to starvation.Deadlifts, planks, Russian twists, bodyweight squats, and mountain climbersThese basics create a balanced approach to weight loss that’s both effective and sustainable. Drinking water aids quick weight loss by hydrating the body and curbing appetite. So say goodbye to them and embrace whole grains, fruits, and veggies for healthier and sustainable weight loss. Eliminating these foods from your diet will also reduce calorie intake. Instead of snacking, drink water to curb your hunger pangs throughout the day.The points listed below on how to lose 10kg in 2 weeks are not sufficient and valid for 10kg weight loss in 2 weeks.She’s on a mission to change all that with an anti-diet approach.Preparing healthy meals at home allows you to have control over ingredients and portion sizes, promoting healthier eating habits.The idea of a 7-day weight loss diet plan can be appealing, especially for those seeking rapid results. You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. This balance can make your plan more enjoyable, increasing the likelihood of long-term success. Moreover, an approach that focuses solely on diet might be harder to sustain in the long run. These include improved cardiovascular health, increased energy levels, better mood, and reduced risk of chronic diseases (1). A combination of strength training and cardio exercises not only aids in shedding pounds but also helps preserve and build lean muscle mass (9). Over her 8 years of experience in dietetics, she has made significant contributions in clinical, community, and editorial settings. When food is properly chewed and broken down, it reaches the stomach in a more digestible form. To incorporate more fiber into your meals, consider adding fruits, vegetables, whole grains, and legumes to your diet. A study showed that men consuming 33 grams of fiber daily experienced reduced hunger and gradually decreased portion sizes. Month Weight Loss Challenge: A Sustainable and Healthy Fix Do your best to prioritize cooking at home to eliminate sneaky fats, sugars, and processed ingredients that are not listed on a menu, says Dr. Glickman. Strength training has a significant impact on your metabolism and fat burning capabilities, studies show, so incorporate resistance training at least three days a week, says Dr. Glickman. “Sometimes we can mistake the feeling of thirst for hunger, so make sure to stay hydrated throughout the day, especially during and after exercise,” Dr. Glickman says. And, of course, if you’re struggling with stress management, consider reaching out to a mental health therapist for individual guidance on navigating everything. If you are still thinking of how to lose weight fast in 2 weeks 10 kg? Rapid weight loss may involve water weight and could be less sustainable. While tempting, extreme diets may not be sustainable and could harm your health. If you need to lose 10 kg quickly, start by cutting 500 calories from your diet per day. Portion Control And Mindful Eating Crash diets can reduce your metabolic rate, weaken your immune system, cause ketone production and dehydration. To avoid this, consume nutritious foods, stay hydrated, and ensure that you get enough rest. A study found that long-term fad diets may lead to significant micronutrient deficiencies. Your sleep habits can significantly influence your weight-loss journey, even if sleep itself isn’t directly responsible for shedding pounds. It also burns approximately 1.8 kg of fat into energy in adults.A study involving nearly 100 women who engaged in endurance training showed significant improvements in metabolism and a notable reduction in body fat. On average, after 10 weeks of endurance training, the body's metabolic rate increased by 7%, stabilizing blood sugar and reducing the risk of diabetes. Moreover, carbs can cause a spike in blood sugar levels, which accelerates the absorption and digestion process, making the body quickly crave for food and feel hungry. Reducing your intake of added sugars and ultra processed foods can help lower your overall calorie consumption and improve the quality of your diet (6). Strength training, like weightlifting or bodyweight exercises, helps build muscle mass, which increases your metabolism and aids in weight loss. Cardio exercises, such as brisk walking, running, swimming, or cycling, help burn calories and improve heart health. With that being said, exercise is still a crucial part of any weight loss plan and can contribute to long-term success when incorporated into a balanced approach. Let us look at the science behind the potential dangers of crash or fad diets. Weight loss diets that promise quick results have always been a popular trend. Instead, try replacing unhealthy meals with healthy ones at least 3 times per week. Alternatively, you can incorporate exercise into your daily routine by biking to work, taking the stairs instead of walking, or even taking a lap around the block. Quickly Losing 10 Kgs In 2 Weeks: Is It True And Safe? Muscle helps maintain a higher metabolism, which is crucial for long-term weight management. This makes it more likely that you’ll be able to stick to the plan long-term and achieve lasting results. Aim to drink at least eight 8-ounce glasses of water per day (10). Focus on consuming smaller portions and savoring each bite to increase satiety and reduce overall calorie intake. So, drink enough water to stay healthy and lose weight effectively. Moreover, studies show that since these diets are not sustainable, one might eventually gain more weight than they lose. Instead, focus on a gradual and steady weight loss rate of 0.5-1 kg per week by combining a balanced, nutrient-dense diet with regular exercise and healthy lifestyle habits. Weight loss occurs when you consistently consume fewer calories than your body needs to maintain its current weight.Alongside dietary changes, incorporating exercise for weight loss in 7 days can enhance results.Another long-term study conducted over two years with women found that for every gram of fiber added to their diet, body weight decreased by 0.25 kg , and body fat reduced by 0.25%.When food is properly chewed and broken down, it reaches the stomach in a more digestible form.Small weight loss “can help improve your mood by boosting chemicals in your brain that make you feel more happy and relaxed.This makes it more likely that you’ll be able to stick to the plan long-term and achieve lasting results.These diets can have side effects that can adversely affect your health in both the short and long term.One scientific analysis of 14 studies found that people who ate smaller portions had a “substantial” drop in how many calories they ate each day. Losing 10 kg in 15 days is highly unrealistic and dangerous, as it would require drastic measures that could negatively affect your health and metabolism. Avoid distractions like screens while eating. Engage in relaxation techniques like meditation, deep breathing exercises, or hobbies that help you unwind. Plant-based diets are also linked to a lower risk of developing heart disease, stroke, and diabetes, making this a big win for your overall health, too. Plant diversity has been shown to have the most beneficial impact on the gut microbiome, which influences your metabolic set point (the body’s preferred weight), insulin levels, and fat storage, says Dr. Glickman. On top of that, apply sustainable healthy changes to your routine that you enjoy, says Michael Hamlin, CSCS, a certified strength and conditioning specialist and the founder of Everflex Fitness. Experts believe those who weigh themselves daily have even more success with weight loss than those who weigh in once a week. If you are serious about weight loss, it is better to weigh yourself daily. It means you burn fewer calories while resting which can lead to weight gain in the long term. To learn more from our Dietitian co-author, such as which foods to avoid and diet plans to try, keep reading! The best way to lose weight fast is to eat right and make time for exercise every day. By engaging in more intense and frequent exercise, you can increase the number of calories you burn daily, contributing to a calorie deficit. Besides health consequences, it might lead to disappointment and demotivation. However, don't worry about sticking to a strict diet regimen, since those often fail. Focus on eating proteins, whole grains, and plenty of fruits and vegetables at every meal. Weight loss occurs when you consistently consume fewer calories than your body needs to maintain its current weight. Always prioritize a balanced, sustainable routine to ensure your health improves along with your weight loss. It’s common to feel motivated at the start, only to lose momentum due to the physical demands of exercise, fatigue, or food cravings. A well-structured sleep routine is a vital part of a healthy lifestyle and can significantly enhance your weight-loss efforts. Instead, choose healthier snack options, such as fruits, vegetables, nuts, and low-fat dairy products. You can also incorporate soups, low-fat yoghurt and nuts into your diet. Losging 10 kg in a month may or may not be possible with a highly restrictive diet plan. Losing 10 kg in one month through fad diets may sound tempting, but it can lead to adverse side effects. While answering the question on how to lose 10kg in 2 weeks, you must know that it is an extremely aggressive and unrealistic goal. You must add the below foods to your everyday meals if you want to see a difference. Focus on healthier habits and follow the steps mentioned, instead of resorting to rapid, unhealthy methods. For long-term success and general well-being, prioritizing small, steady adjustments is crucial when thinking about “how to lose 10kg in 2 weeks.” With consistent effort, lasting success in weight management becomes attainable This beginner-friendly routine is designed to increase calorie burn while preserving muscle. Portion control is crucial; eating in moderation prevents overindulgence. Track how your clothes fit, your energy levels, strength gains, and how you feel overall. Q. What happens if I don’t lose 10 kg in one month with this diet chart? Hence, it is best to consult a healthcare professional before adding exercise to your routine. As a result, your body might not feel energised enough to indulge in any exercise. It is okay to have moderate snacks as long as they fit your overall daily calorie and nutrient needs. Notably, completely cutting out snacks from your diet may not be necessary or sustainable. Its success can be attributed to the sheer amount of weight loss of the contestants, and of course, the all-important weekly percentage weigh in.This, in turn, can motivate individuals to continue with their weight loss journey.”It will help you on your weight loss journey and give you a quick and easy tool for group, community and competitive comparisons when weighing in.Most people would not lose 10kg in a month with any diet chart.Contrary to popular belief, water retention and bloating result from inadequate water intake, not excessive consumption.You can also incorporate soups, low-fat yoghurt and nuts into your diet.It’s crucial to prioritize gradual, sustainable weight loss methods that focus on a balanced diet, regular exercise, and long-term lifestyle changes. So, how much weight can you safely lose in a month—and how should you even go about it? Also, you can still have aggressive goals when it comes to weight loss—it’s just that 10 pounds in a too-short timeframe is a tricky benchmark for most people. Losing weight at this aggressive of a pace can raise your risk of developing gallstones (painful deposits of digestive fluid in the gallbladder) and up the odds that you’ll regain the weight down the line, he says. It only makes sense to want to give your weight loss journey everything you’ve got. Losing 10 kg in one month is a common goal for people struggling with being overweight or obese. Therefore, before starting, always seek advice from a doctor/dietitian if you have any concerns. So, contact us today and take the first step towards a healthier, happier you with Fitelo! This will give you a better understanding and awareness of how many calories you’re consuming and at which meal. Alcoholic drinks lack nutritional value and are usually packed with calories, so it’s best to scale back on booze, says Hamlin. You can get fiber in powder or supplement form, but your best (and healthiest) bet is from plants, adds Dr. Glickman. Fiber helps regulate blood sugar levels, prevent insulin resistance and diabetes, and is an excellent source of nutrition for healthy bacteria in the gut, says Dr. Glickman. Getting daily steps in has health benefits ranging from lowering your risk of developing type 2 diabetes and cardiovascular disease to helping you live longer. Additionally, prioritising at least 7-8 hours of quality sleep daily regulates hormones affecting appetite and metabolism. In addition, research shows that protein consumption is vital for weight loss and management, Incorporating them into your meals makes you feel satiated without consuming too many calories. One essential tip is to cover half of your plate with non-starchy veggies to get essential nutrients and stay healthy. Furthermore, such diets can damage hair and skin quality, disturb bowel habits, and cause irritability and other mood changes. When insulin levels are lower, it is not at all unusual for people to lose as much as 10 pounds in one week, simply by cutting back on carbohydrates.Research suggests that water contains 0 calories and can create a feeling of fullness, which helps reduce appetite when consumed adequately.They are low in calories, high in fiber, and provide essential nutrients.We’re here to show you that you can lose weight just by eating healthy, portioned meals and doing exercises that burn calories and tone your muscles.Reducing your intake of added sugars and ultra processed foods can help lower your overall calorie consumption and improve the quality of your diet (6).These vegetables are low-calorie and packed with essential nutrients.Here's a 7-day exercise plan to kickstart weight loss, focusing on both cardio and strength training.Instead, losing weight healthily involves adopting a balanced diet and regular exercise. Add Protein-Rich Foods If you eat too quickly and fail to chew well, the stomach works harder to digest the food, delaying this signal and often leading to overeating.By chewing thoroughly, you support your digestive system, absorb nutrients better, and feel full longer. On the other hand, eating slowly and taking smaller bites—a practice commonly followed in Japanese dining habits—can lead to noticeable health benefits.Why does chewing thoroughly help you feel full longer? Eating quickly and taking large bites not only contributes to weight gain but can also strain your stomach. The average weight loss over two weeks can vary widely depending on various factors, including individual characteristics, starting weight, and lifestyle choices.For tips from our Medical reviewer on how to track your weight loss, scroll down!Focus on the sensory experience of eating, eat slowly, and listen to your body’s hunger and fullness cues.With consistent effort, lasting success in weight management becomes attainableSo if you do not lose 10kg with a fad diet, return to the basics.Of course, everyone is different and a lot depends on your starting weight.To incorporate more fiber into your meals, consider adding fruits, vegetables, whole grains, and legumes to your diet. Betterme will keep you laser-focused on your weight loss journey! It’s important to remember that you cannot target specific areas of your body for fat loss, such as thighs or belly. As mentioned earlier, losing 10 kg in 2 weeks is neither safe nor realistic. There is no healthy diet plan that can help you lose 10 kgs in just 2 weeks. Be cautious of plans claiming you can lose thigh fat fast in 2 weeks, or similar targeted weight loss promises, as this is not supported by scientific evidence. A healthy, sustainable diet should include a variety of foods from all food groups. Consuming protein-rich foods can reduce hunger cravings, making it easier to burn off the calories you consume.For adults, increasing protein intake by 15% compared to their usual diet helps them feel full longer and maintain the energy needed for daily tasks. To lose weight, the calories you consume must be less than or equal to the calories your body uses. However, a part of a healthy lifestyle and will surely help you in the future to maintain a healthy weight.You see, she didn’t realize she was contributing to diet culture; she just wanted to help people feel better.Also, you can still have aggressive goals when it comes to weight loss—it’s just that 10 pounds in a too-short timeframe is a tricky benchmark for most people.For example, how much weight could you lose if you followed a 1,200 calorie (women) or 1,800 calorie (men) diet plan for two weeks, a month or six weeks?Claudia received her MS in Nutrition from the University of Tennessee, Knoxville, where she completed her 1200 hour dietetic internship.However, the right diet plan can aid in safe and sustainable weight loss over time when combined with regular exercise and healthy lifestyle habits.As previously mentioned, a safe and sustainable weight loss rate is 0.5-1 kg per week (2).If you want to lose weight in a healthy and sustainable way naturally then connect with a registered dietitian today! Drinking water promotes metabolism, burns calories, and helps reduce excess calorie accumulation since it contains no energy. Research suggests that water contains 0 calories and can create a feeling of fullness, which helps reduce appetite when consumed adequately. Therefore, if the body burns more energy through physical activity, weight loss can be achieved effectively. This blog was written to help you make healthy and better food choices. It can also increase your endurance and ability to breathe during exercise. Cody Stanford agrees, saying, “Reduction in weight decreases the load on your joints, making physical activity less strenuous. It can also boost your self-esteem and body image,” says Dr. Cody Stanford. Aim for small, manageable changes you can stick with, like regular meal times, quality sleep, and stress management. Disconnect from diet culture – and reconnect with yourself. She’s on a mission to change all that with an anti-diet approach. You see, she didn’t realize she was contributing to diet culture; she just wanted to help people feel better. Reach your goals and continue to set new ones for a happier, healthier you! However, relying only on exercise to lose weight without addressing dietary habits can be less effective and potentially unsustainable in the long run. Losing weight fast in 2 weeks without making changes to your diet can be challenging, as weight loss fundamentally depends on creating a calorie deficit. Firstly, without incorporating exercise into your weight loss plan, you risk losing muscle mass along with fat. Instead, losing weight healthily involves adopting a balanced diet and regular exercise. Instead, use a calorie tracker to monitor your daily calorie intake and ensure you are in a calorie deficit to lose weight. Crash diets can be harmful to health and may lead to weight gain in the long term. Moreover, drinking water, doing daily exercise, and getting enough rest are effective ways to achieve weight loss quickly. This 7-day diet plan for weight loss is just one of many tools available. Here's a 7-day exercise plan to kickstart weight loss, focusing on both cardio and strength training. Alongside dietary changes, incorporating exercise for weight loss in 7 days can enhance results. Researchers indicate that drastic changes to your diet over a week might lead to temporary results rather than sustainable weight loss. However, losing a significant amount of weight in such a short time often requires strict dietary controls and exercise regimens. A balanced diet is crucial to support your body’s energy needs and recovery from workouts. Furthermore, intense exercise without proper nutrition can lead to fatigue, nutrient deficiencies, and reduced performance. High-Intensity Interval Training (HIIT), for example, can help you burn a significant number of calories in a short amount of time. Let us guide you toward your weight loss goals and help you cultivate sustainable and healthy eating habits. A healthy weight loss approach focuses on long-term, gradual changes like a nutritious diet and regular exercise. Achieving rapid weight loss, such as shedding 10 kg in 2 weeks, is often unhealthy and unsustainable. Additionally, include strength training in your exercise routine, as it can help you build muscle mass and increase your metabolic rate. Aiming for seven to eight hours of sleep every night is vital. Pick a fun activity like dancing, running, or swimming and strive for 30 minutes of physical activity daily. Contrary to popular belief, water retention and bloating result from inadequate water intake, not excessive consumption. The key is to plan delicious and versatile meals around these veggies, like broccoli, cauliflower, carrots, and asparagus. Q. What type of foods should be included in a diet chart for losing 10 kg in one month? To get a personalized diet plan to lose weight naturally, connect with a registered dietitian or our experts today! Below is the list of foods that you must avoid while following a healthy diet. It’s crucial to prioritize gradual, sustainable weight loss methods that focus on a balanced diet, regular exercise, and long-term lifestyle changes. If you still think about how to lose 10kg in 2 weeks, then you must know, that sudden weight loss may harm your health and lead to various drawbacks. This blog will discuss practical methods for achieving healthier, longer-lasting weight loss, such as mindful eating and a balanced diet. It asks you to enter some basic information like your current weight, your ideal weight, and your activity level, and provides what your daily calorie goals should be to help you get there. While you’re waiting for a consult, check out the National Institute of Diabetes and Digestive and Kidney Diseases’ online body weight planner. From there, they can determine a slight calorie deficit, or how many calories you need in a day to lose one to two pounds a week, he explains. “Some people can shed weight more quickly in the first month after instituting a lower calorie and healthy diet, however much of the weight loss on the scale will have been due to water weight.” Eliminating processed foods and incorporating non-starchy veggies, protein-rich foods, and healthy carbohydrates can help you quickly lose weight. A sustainable lifestyle with a balanced diet and regular exercise routine can help you healthily lose weight and maintain it in the long run. We’re here to show you that you can lose weight just by eating healthy, portioned meals and doing exercises that burn calories and tone your muscles. However, the right diet plan can aid in safe and sustainable weight loss over time when combined with regular exercise and healthy lifestyle habits. Be wary of plans that claim you can lose weight fast in 2 weeks without exercise, as physical activity is crucial for maintaining a healthy weight and overall well-being. Losing 10 kg typically takes 6 to 12 weeks with a balanced diet and regular exercise, allowing for a sustainable and healthy weight loss of 0.5 to 1 kg per week. A well-structured 7-day weight loss diet plan can significantly aid those aiming for quick results while promoting healthy eating habits. A 7-day weight loss diet typically involves high fiber, lean protein, and lower carbohydrate options while maintaining proper hydration. For over 20 years, she's been helping people lose weight and get fit through her website, FitWatch.com. Use the FitWatch Body Fat Percentage Calculator to estimate how much body fat you're losing. Top Dietitians in India : The average 2-week weight loss varies depending on individual factors such as starting weight, metabolism, and lifestyle. It’s important to approach weight loss sustainably to ensure long-term success. Probably this is the reason why people search for, how to lose 10kg in 2 weeks. The allure of shedding pounds quickly has led to the popularity of various diet plans. When it comes to weight loss, many of us set ambitious goals. But losing weight isn’t the way to do it. Q. How often should I weigh myself while following this diet chart for weight loss? Moreover, prolonged quick-weight diets may cause nutrient deficiencies and gallstones. Q. Will I experience any side effects while following this diet chart for weight loss? Exercising while following a highly restrictive diet chart that promises 10kg weight loss in a month may become challenging. It is even more important if you follow any crash diet that promises drastic and rapid weight loss. Cathy Garrard is a health journalist whose work has appeared in dozens of national print and digital media outlets. Your brain may start to grow sharper, and your risk for health conditions like heart disease and diabetes drops, too. It would be amazing if we could drop 10 pounds after having a salad instead of a couple of slices of pizza for dinner, but alas, dieting doesn’t work that way. “You have to lose 10 pounds before you can lose 20.” “Improved insulin sensitivity can help the body process sugar more efficiently, reducing the risk of developing type 2 diabetes and heart disease.” To make the exercises more effective, try to perform them in short, intense bursts. Instead of snacking, drink water to curb your hunger pangs throughout the day. Then, replace high-carb food items like bread with produce and lean proteins like fish, vegetables, and eggs. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment. The best way to lose weight and keep it off is to create a low-calorie yet sustainable eating plan that you can stick to for a long time. Assuming a healthy and balanced diet, reducing your calorie intake by 500–1000 calories per day should result in 1–2 pounds of weight loss per week. It’s possible to lose weight in 2 weeks without exercise by focusing on a calorie-restricted diet.