How To Lose 15 Pounds in 2 Weeks – Ultimate Guide

exercising young woman

This content has been Fact-Checked by a Certified Nutritionist in our Publishing Team. Learn more here. Always consult a medical professional before commencing any diet.

How to lose 15 pounds in 2 weeks in a lockdown? Quarantine?

Being in quarantine means staying home for extended periods time pretty much just cooking and eating! I know, a dangerous situation!

But don’t worry, there is light at the end of the tunnel!

We will reveal what it takes to drop 15 pounds in 2 weeks with and without dieting and safely!

Best of all, these benefits are sustainable beyond the lockdown. So start making simple lifestyle tweaks that you can internalize perpetually.

How to Lose 15 Pounds in 2 Weeks Safely

1.Eliminate Simple Carbs

Ever wondered why that stubborn belly fat does not go off despite counting calories and exercising?

Cutting simple carbs is the piece de resistance in your battle against the bulge. You can flatten out the muffin top by cutting out simple carbs and replacing them with complex carbs. Complex carbs such as sweet potatoes, vegetables, beans, and whole grains are nutrient-dense.

When you’re ready to up your weight loss ante, aim to eat fewer than 50 grams of carbs per day. This is the fastest way to lose 15 lbs. in 2 weeks in a state of ketosis.

Besides, complex carbs are high in fiber and will keep you filling fuller longer. Complex carbs will help control your appetite because it slows down digestion making you feel fuller for longer according to this study.

2.Cut Out Sugar

eating healthy

We all have a sweet tooth at one point or another. That brownie after work. An extra cup of coffee above your quota. Or a slice of decadent choc cake can surreptitiously add extra calories.

So instead of reaching out for a sugar-laden pastry, munch on an apple or steamed chocolate muffin.

There’s always a cookie monster lurking in all of us, so have healthier options within reach.

Opt for popcorn or a fruit platter when the urge to snack strikes.

Remember, refined sugars are loaded with empty calories. Binging on them will cause a spike in glucose level. And when your glucose levels plunge, you will feel more ravenous than before.

High fructose corn syrup is one of these refined sugars which causes more weight gain than the table sugar when both are fed to rats according to this study.

3. Try Intermittent Fasting

The human body is capable of withstanding long period no-food. Do yourself a favor by embracing intermittent fasting. This is not just from an aesthetic viewpoint.

Intermittent fasting is a time-restricted fast where you cycle between periods of non-eating and eating.

There are up to 6 different variants of intermittent fasting.

The three most popular intermittent fasting variants are the 16/8, the 18/6, and the 20/4.

To give you an idea, the 16:8 means 16 hours of fasting, followed by an 8-hour window of nutritious food.

Intermittent Fasting or IF is not a dietary catchword. It is a scientifically proven method that will help you lose weight. By taking a break from eating/digesting, our bodies get induced into a state of autophagy.

During autophagy, the body expels dead cells, junk proteins, and free radicals. This in return signals the body to produce healthier cells to replace the damaged tissue.

Within 72 hours of intermittent fasting, our body starts to purge old immune cells and regenerate fresh ones.

Once you’re in sync with the rhythm of intermittent fasting, you can expect to hold off hunger until lunchtime.

Intermittent fasting instills the habit of eating only when you’re hungry and not out of habit, boredom or stress.

Recommended reading:

4.High-Intensity Interval Workout (HIIT)

Want to lose weight fast safely? Then dial up your workout intensity with HIIT.

High-intensity interval workouts (HIIT) are an intense burst of short exercises that will drive your heart rate up while building core muscle strength.

Studies show that HIIT workouts burn more calories than a continuous aerobic activity. HIIT stimulates maximum athletic performance by depriving muscles of oxygen.

HIIT combines a cardiovascular workout with strength training. They are meant to push your lung capacity to the limits.

Simultaneously, HIIT creates micro-tears in your muscles to build muscle strength and mass.

With an elevated heart rate hours after the workout, you will continue to burn more calories than weight training or jogging.

If you do not feel hungry after a HIIT workout, don’t be surprised. This is because fairly vigorous, aerobic activities suppress ghrelin and peptide YY which are the hormones that suppress appetite according to this research.

As a result, the higher metabolic rate coupled with a reduced appetite creates a caloric deficit for weight loss

5. Try Safe Supplements

Fat burning supplements are herbs and stimulants that help to raise your core temperature and suppress your appetite.

Some fat burners also help to impede fat absorption, curb hunger pangs and which leads to lower calorie intake.

Over-the-counter fat-burners contain common like green tea extract, caffeine, synephrine, capsicum, raspberry ketones, and garcinia Cambogia

According to research, taking a fat burning supplement increases the resting metabolic rate (RMR) within three hours with no adverse effect related to resting heart rate.

6. Eat Lean

eating lean foods

Lean protein is the catalyst for fat burning and weight loss. By eating lean, you can build muscle, lose more fat, and feel fuller longer according to this study. That’s because protein keeps you satiated, this prevents snacking and overeating.

Furthermore, it takes 25% more energy to digest protein than carbs.

Finally, eating lean prevents muscle atrophy, a common occurrence on a low-calorie diet.

As a guide, aim to eat at least 1gm of protein per pound of body weight.

You can get protein from whole sources like nuts, eggs, lean meats, and quality protein powders.

Remember, sausage, bacon and processed meat may have protein, but they don’t count as lean!

Recommended reading:

7.Count Macros

If you like the science and math of losing weight, then unleash your inner geek and start counting macros.

To lose 15 lb. (or 6.8 kg) in two weeks, you need to create a 3,500 daily calorie deficit.

This works out to burning 500 – 1000 calories additional per day!

To achieve this, you must combine counting macros to eat a healthy, low-calorie diet. You must pair this by being more physically active too.

Counting macros mean tracking every single nutrient you consume. Macronutrients are calories from 3 major food groups:-

  • Protein
  • Carbs
  • Fat

By tracking your macros, you will realize that your need for macros varies as you progress.

Counting macros takes away any guesswork of how much you have consumed for the day.

Most of us would easily hit sufficient carbs and fat, but eating enough protein and fiber may be a little more challenging.

8. Portion Control

Portion refers to how much food you put on your plate while serving quantifies the amount of food in grams, oz. or ml.

Keeping your portions small each meal and eating more frequently is better than gorging huge meals after hours of fasting.

Portion control ensures that you eat the right only amount of calories needed to create a deficit for weight loss.

Don’t want to be inundated with serving sizes and counting calories? Simplify this by visualizing portions with certain objects.

For example, one serving of carbohydrates (a bowl of pasta) is as big as a hockey puck. One serving of vegetables is the size of a baseball.

9. Increase in Metabolism


A higher metabolism means you will burn more calories even when you are resting.

Resting metabolic rate or RMR is the energy needed to perform vital daily subconscious functions of our organs. This includes the energy needed by our lungs, nervous system, heart, liver, and muscles.

A higher RMR means you will expend more energy even while you‘re doing nothing. During your workouts, you will use more energy and continue to burn more throughout the day.

To boost your metabolism, there are no short cuts – you will need to increase lean muscle mass through strength training and weights.

Recommended reading:

10. Get A Health Check

If you gained weight suddenly, it’s best to get a health check.

You may have a thyroid disorder that impacts the gland’s ability to produce sufficient hormones.

Hypothyroidism slows downs the body’s metabolic rate. This in return causes rapid weight gain.

With an accurate diagnosis and proper treatment, you will get back on track towards weight loss.

How to Lose 15 Pounds in 2 Weeks Diet Plan

Diet Plan

To lose 15 pounds in two weeks, restrict your calorie intake to 1200 calories per day.

Here’s a simple 5-day practical diet plan that you can whip out in minutes. Do check out this 7-day 1,200 calorie meal plan for more ideas.

Day 1:

Breakfast: Scrambled Eggs on Toast. Beat 2 medium eggs with a pinch of salt and some skimmed milk. Serve with a slice of fresh papaya/watermelon / other melon and a medium slice of whole-wheat toast (233.5 calories)

Lunch: Pan-fried fish (white or salmon), steam potato with a drizzle of extra virgin olive oil (479 calories)

Snack: 2 small bananas (180 calories)

Dinner: Cilantro Shrimp, Zucchini, and Rice. Details of the recipe are available here. (243 calories)


Day 2

Breakfast: 2 small slices of wholemeal bread with 1 tbsp. of olive oil butter. One medium-sized apple (276 calories)

Lunch: Roast beef sandwich with lean roast beef, low-calorie mayonnaise, one lettuce leave and 1 small tomato (sliced) (361 calories)

Snack: 2 ½ cups of unsweetened popcorn with butter (84 calories)

Dinner:  Baked salmon with herbs (100g), steamed sweet potatoes (1 cup), green beans (50g) and carrots (50g) (221.4 calories)


Recommended reading:

Day 3

Breakfast: 1 cup of blueberries or raspberries with one cup of non-fat unflavored and plain Greek yogurt. Top it with one tablespoon of slivered or sliced almonds. (286 calories)

Lunch: Vegetable and hummus sandwich (comprising of 2 medium toasted slices of wholemeal bread,  3 tablespoons of hummus ¼ avocado, ½ a cup of grated carrot, cucumber, butter squash or lettuce. Add in bell peppers for color (446 calories)

Snack: 1 oz. of almonds /pecans/ cashew nuts (157 calories)

Dinner: Easy grilled chicken (100g) with herbs and garden salad (160 calories)


Day 4

Breakfast: 2 cups of non-fat natural Greek yogurt (290 calories)

Lunch: Cauliflower fried rice with one medium hard-boiled egg (336 calories)

Snack: 1 medium-sized carrot with 30 grams (or 2 tablespoons) of hummus (78 calories). Vitamin-C packed raspberry and smoothie. (100 calories) More smoothie recipes here.

Dinner: Pan-seared chicken breast cutlet cooked with lemon and garlic, and one cup of green beans on the side. (414 calories)


Day 5

Breakfast: Strawberry oatmeal with fresh strawberries or mixed berries. (193 calories)

Lunch: Hearty, Lentil Soup. Click here for the recipe (300 calories)

Snack: 1 small grapefruit and 1 small orange (109 calories). Half a cup of steamed edamame (56.5 calories)

Dinner: Parmesan-crusted fried tilapia with a garden salad. Click here for the recipe (400 calories)


Recommended reading:

How to Lose 15 Pounds in 2 Weeks Without Dieting

No diet

Foodies fret not as sheer willpower and dieting is not the only way to lose weight.

Here are 11 tips on how to lose 15 lbs. in two weeks without dieting.

1. Eat More Often and Smaller Meals

Eating regularly and in smaller portions help to stabilize blood sugar levels. By eating mini-meals throughout the day, you can fuel your body with nutrients consistently. This eliminates spikes and dips attributed to binge eating.

Mini-meals create a more efficient metabolism. Remember – when we skip meals, our metabolism slows down.

2. Exercise Regularly

exercise at home

Our body releases beneficial hormones like endorphins and serotonin with exercise.

Endorphins, also known as “happy hormones” give us an overall feeling of positivity, akin to opiate. Serotonin helps to regulate our mood, social behavior and improves sleep.

You don’t have to exercise vigorously every day to achieve weight loss.

  • Maybe simply aim for 30 minutes of brisk walking or light workouts daily.
  • Break your workout routine and strap on the TRX band to sculpt your way to a toned physique.

Can’t seem to find the time to do this? Try These!

  • Get off the bus or train one stop earlier before your destination.
  • Park further away from the grocer and do some leg work.
  • Do lunges, squats, burpees or jumping jacks during commercial breaks and in between working-from-home. There are core exercises you can do at home with no equipment required!
  • Take the steps up and down instead of the lift. During quarantine, walk up and down the stairs, or from the front to the back of your house to hit your footstep count. Aim to clock 6000 – 7500 steps per day. And put on your smartwatch to track your footsteps.

3. Get Proper Sleep

Try to get at least 7 to 9 hours of sleep per night.

Studies show that insufficient sleep leads to weight gain.

Also, adults with inadequate sleep ate more than required to maintain energy equilibrium. In short, having inadequate sleep can impede our body’s ability to regulate a healthy appetite.

4.Cook Your Meals

How to Lose 15 Pounds in 2 Weeks Without Dieting

Cooking your meals gives you full control of the choice of ingredients and cooking method.

You can adjust the sodium level, the sweetness of the dish, and minimize tucking in hidden calories.

You can also control serving sizes and eliminate food that triggers allergies.

Opt for cooking methods that do does not load food with excess oil. Steam, boil, or grill your food whenever possible. Best of all, cooking at home gives you a sense of joy and accomplishment!

Recommended reading:

5. Avoid Processed Food

Did you know that processed food is laden with colorants, sodium, sugar, and flavoring?

Brimming with preservatives to make it last longer, eating too much processed food causes obesity, diabetes, a whole load of non-communicable diseases, and early death according to this study.

While can food provides ultimate convenience, it is at our health expense.

High in trans-fat and low in fiber, processed food is highly addictive too. So opt for wholesome food packed with fiber and nutrients.

6. Get Busy

Plan your day

A lot of us will probably go bonkers if we do not keep ourselves occupied.

Getting busy makes us move, think, and subconsciously exert more energy. It takes away the urge to comfort eat, eat out of boredom and anxiety.

This is even more important when we are mostly sheltered in during this unprecedented fight against the Covid-19.

So draw up a schedule that will challenge your mind with activity. Plan your day with bursts of activities throughout the day. Here is a list of ideas of things you can do at home during the self-isolation.

7. Break Old Habits

Emotional eating, late-night snacks, Netflix binge-watch, and sleeping late.

Are you guilty of these habits?

Shake off these bad habits and overhaul your lifestyle!

A good way to do that? Take your last meal between 6 – 7 pm, brush your teeth and get out of the kitchen. Maybe read a book in the bedroom and go to sleep early. If you feel hungry you can have a camomile tea…

This will inadvertently put you on intermittent fasting with at least 8 hours of zero food intake.

Finally, ditch the junk food and opt for homemade baked potatoes, instead of over-the-counter potato chips. This is one of the most effective ways to lose 15 pounds in 2 weeks.

Recommended reading:

8. Meditate


Dial down your stress level by incorporating relaxation techniques to avoid feeling overwhelmed.

Stress naturally makes us eat more than normal, leading to weight gain according to this study.

So, set aside 15 minutes a day to meditate.

Clear your mind off work and worries. Practice relaxation techniques such as meditation, deep breathing, and stretching to calm down at the end of the day.

The other day, I tried out our daughter’s school relaxation program suggestion, check it out – it’s only for a few minutes.

9. Note Your Progress

Writing down your weight loss progress is satisfying and rewarding!

Mini milestones like this have a snowballing effect and it will help you to stay motivated. And, it doesn’t have to be weight loss related, maybe your aim was not to eat chocolate for one day and you did it!

Small achievements make a big difference.

10. Get Rid of Naughty Food in Your Pantry

clean your pantry

Spring clean your pantry and get rid of junk food, processed food, and food with low nutritional value.

When you have lollipops, chocolates, and sugar-laden sodas in the fridge, you are most likely to choose these “comfort food” when you’re starving.

Instead, stock up your fridge and pantry with wholesome, nutritious food. Healthier food options will keep you satiated for longer hours.

By maintaining a healthy pantry, you will not have to endure private conversations about eating junk food now. And working out later to burn the extra calories. Because this internal rationalizing doesn’t materialize most of the time.

Hence, transform your life by junking the naughty food out. Don’t give yourself any more excuses not to eat healthily.

Recommended reading:

Lose 15 Pounds in 2 Weeks Workout Plan

workout plan

Now that you’re in the right frame of mind to lose weight, check out these fitness videos that will help you lose 15 pounds in 2 weeks at home.

These no weights and no equipment exercise routines are suitable for beginners and advance gym-goers.

Beginners Workout

Advance, Adrenaline-Junkie Workout

Recommended reading:

Frequently Asked Questions


How do I lose 15 pounds in a week?

It may seem daunting to lose 15 pounds in 1 week, but yes, it is achievable! To lose 15 pounds in 7 days, you will have to shed at least 2 pounds per day. Sounds challenging?

Here are 3 golden tips on how you can achieve that:-

1. Have a realistic weight loss goal

Aim to lose no more than 5% of your current body weight per week. If you weigh 300 pounds, you can endeavor to lose 15 pounds. For someone lighter, losing 5% per week can be a huge challenge.

So don’t beat yourself over missing a pound or two at the end of the week. If losing this amount of weight is too daunting, reset your goals.

For a start, try to lose 5 pounds in one week. Slowly but surely, you will achieve your weight loss goals.

2. Be discipline – you have to watch your diet

To lose 1 – 2 pounds per day, you will need to burn 500 – 1000 more calories above your normal activity per day.

Hence, creating calorie deficits by controlling your portions and eating nutrient-dense food is integral to lose weight.

3. Be hardworking


You have to work your body to burn more calories through exercise.

Aim to increase your lean muscle mass and reduce body fat.

Make your workouts fun by adding a variety to your routine. Learn a new sport or do group exercises.

Put on a pedometer to track your footsteps and ensure that you have covered enough ground for the day.

Increasing your activity will inadvertently help you burn more calories unknowingly.

What is the fastest way to lose 20 pounds in 2 weeks?

Abide by all the tips that we have shared earlier in the article and you can lose 20 pounds in 2 weeks safely.

Our plan is effective and will be able to shorten your weight loss duration to two weeks when done correctly.

For the first week, most of the weight you lose is due to water weight loss.

Persevere through the second week to enjoy fat loss and a leaner physique.

Check out our article that covers how to calculate how many calories to consume to lose any weight and more: How Long Does it Take to Lose 20 Pounds?

How much can you lose in 2 weeks?

While it is possible to lose 15 pounds in 2 weeks, how much you want to lose depends on how badly you want to shed it.

The challenge with weight loss is to stay on track with your plan until you hit your desired weight loss. And not to give in to temptations and cravings.

To put things into perspective, should you lose 5 kg in the first week, you may start to feel hungrier than before in the second week.

Naturally, you will eat more. To compensate for the calorie intake, increase the intensity of your workout. Incorporate more strength training exercises in your weekly exercise regime so that you will burn more calories even during rest. Make sure to eat healthy and clean.

Recommended reading:


This content has been Fact-Checked by a Certified Nutritionist in our Publishing Team. Learn more here.

Leave a Reply

Your email address will not be published. Required fields are marked *