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How to Lose 15 Pounds in 2 Weeks (12 Steps)

By Holly / August 30, 2016

Weight loss is a challenging journey. Losing 15 pounds in two weeks is not easy, and will require you to work double time in order to achieve such goal. Surgery and pills are among the “easy” options that many people choose just to drop a large amount of excess weight in a snap. However, there is a much safer way of losing 15 pounds in two weeks without going under the knife.

It is important for you to understand that weight loss requires a healthy lifestyle, and you have to get your doctor’s approval before entering any program. This article will give you 12 awesome tips on how you can achieve your target weight in a short period of time. Read on.

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Overview of how to lose 15 pounds in 2 weeks:

In order to lose 15 pounds in 2 weeks, you need to be in a significant calorie deficit of about 2,750 calories per day and also shed water weight. The calorie deficit is achieved through a combination of diet and exercises. It is recommended to avoid taking fat loss pills or starving yourself to lose the fifteen pounds.

How To Lose 15 Pounds In 2 Weeks

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1. Consume 1,000-1,200 Calories a Day

Sticking to a low calorie diet is one of the building blogs of fast weight loss

This amount is already enough to make you function well throughout the day. While you will definitely not want to eat this little forever, this amount will make you drop the pounds easily. You will probably feel sluggish when you eat this little. This is why you need to plan your schedule for the next two weeks and avoid any super-vigorous activity.

2. Cook Your Own Meals

Prepare your own meals and include the family to ensure your diet intake is low in calories

Your goal is to eat between 1,000 and 1,200 calories per day. This means the usual food and drinks that you order at a restaurant will make you exceed this requirement. The best way to prevent yourself from going beyond the recommended calorie intake to lose weight is to cook your meals. This way, you can have more control over the ingredients, and the portion size.

Use cooking spray, instead of butter, olive oil, or vegetable oil. Olive oil contains healthy fan, but has 120 calories per tablespoon. Include healthy snacks to eat in between your meals to keep you feeling full despite the deprivation.

3. Do Low-impact Exercises

low impact exercises

Intense workouts can leave you feeling light-headed because of your extra low calorie intake. Since you only have two weeks to lose weight, exercise will only have minimal impact on your weight loss. Conserve your energy, and stick to easy workouts. These include walking, swimming, and jogging to burn the extra calories. A one-hour walk can torch around 200 calories, depending on your current weight and intensity.

4. Say Goodbye to Sugar

Reduce shugar intake to lose 15 pounds in 2 weeks

Foods rich in carbohydrates include pasta, rice, bread, cookies, and cakes. These are all packed with calories, so avoid them. Your daily diet should only consist of lean protein, vegetables, and fiber-rich fruits. It will be best to consume these healthy carbs to keep you feeling full, and avoid the sugar crash that push you to binge.

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5. Read Food Labels

Get a good idea of your calorie intake each day by familiarizing yourself with food labels

Your diet is restricted, so it will be wise to know the calorie content of the food you eat. One of the best ways to keep track of your food and fluid intake is to keep a journal. Write down everything that you put in your mouth every day to see whether you are taking in the suggested calorie intake. Read the food labels to help you measure your portions, and know which foods and/or drinks to avoid.

6. Drink Lots of Water

Water helps with weight loss.

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Water can help you feel full in between meals. It also helps control your mood, and boost your energy levels during dieting. Have a water bottle with you all the time, and sip whenever you can. Keeping yourself hydrated will also improve your metabolism, as well as your skin condition. Say goodbye to sugary drinks, such as sodas and flavored water. You can, however, drink detox water to add some flavor.


7. Eat Fruits and/or Vegetables Before Every Meal

Eating fruit before meals is a great tactic to help you lose 15 pounds in 2 weeks

Eating fruits and/or vegetables before your meal will make you feel full instantly. This will kill your cravings and hunger, so eating less can be manageable. Unfortunately, fruit juices do not count as they are high in sugar and do not contain any fiber.

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8. Keep Yourself Busy and Distracted

Finding time for exercise on a weight loss program

The best way to stay disciplined and motivated is to keep yourself busy. It will help you avoid thinking about the foods and drinks that you sacrificed for this tough weight loss journey. Try a new hobby, treat yourself to a hot bath, watch a movie, read a book, and more.

9. Drink Coffee Before Working Out

coffee boosts metabolism and is a great addition to a fast weight loss program

Drinking coffee an hour before you exercise will make you feel energized. Try drinking a cup of freshly brewed coffee without adding sugar (even stevia) and a tablespoon of milk. It will give you the energy that you need to complete your workout without feeling sluggish afterwards. It will also help you burn more calories as it contains antioxidants.

10. Have One Cheat Day

Cheat days are useful when trying to lose weight quickly

Cheat day is important because you will have something to look forward to. If you only have two weeks to lose 15 pounds, then you can only allot one cheat day. There is a science behind this idea, which suggests that depriving yourself for too long will slow down your metabolism. Your body will switch to survival mode, meaning your metabolism shifts to a lower gear to keep you functioning well. Having a cheat day once in awhile will also keep you motivated.

11. Perform Body Weight Exercises


Push-ups and lunges can help you build lean muscle mass which gives you shape and tone. Importantly, lean muscle mass helps your body burn more calories, even when you are at rest. These two workouts are simple to do and can be done any time of the day. You can add challenge to your workout by adding free weights.

12. Sleep 30 Minutes More Per Night

Get a good night sleep to assist you with losing weight

You need to have at least seven to eight hours of sleep every night. Having enough sleep will make you think and move better. You will make better food choices, and will not feel sluggish. More sleep will also boost your metabolism, helping you lose weight in the process. Another bonus is the increased muscle recovery that will allow you to be ready for the next workout session in a shorter time.

These are just some of the most effective ways to help you lose weight. The key to significant weight loss is consistency. Make sure to keep yourself motivated throughout your journey to achieve your desired goals.
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How to lose 15 pounds in 2 weeks - exact steps to success


About the author


Thank you for reading my article! I am Holly Nunan, a mother of three daughters aged four, six and eight. I'm an Exercise Physiologist with a passion for exercise, fitness, raising healthy children and natural and alternative remedies. I have a simple mission to help each reader that comes to our website to take away one new piece of healthy information that they can immediately apply to their life. If I've helped you find that today, it's mission accomplished!