20 Easy Ways to Lose 2 Pounds a Week and Keep It Off Sustainably

Losing weight after 50 can be challenging, but it’s certainly not impossible. “Not all people over 50 will experience the same degree of difficulty with weight loss as genes determine 40 to 70 percent of what your weight is at a given time,” Holly Lofton, MD, director of the NYU Langone Medical Weight Management Program in New York City, tells AARP. Here’s how to kickstart an effective over-50 weight loss program in just two weeks.

Lift Weights

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Lifting weights helps burn fat even when you’re not exercising. “Muscle is more metabolically active — it burns more calories than fat,” William Yancy Jr., MD, director of the Duke Lifestyle and Weight Management Center in Durham, North Carolina, tells AARP. “So having a higher ratio of muscle to fat will mean you burn more energy — just while sitting. To build that muscle, you have to exercise, and that burns calories, too.”​

RELATED: Caroline Idiens Shows Off Strong Arms And Reveals Beginner Bicep and Tricep Workout

Be Mindful of Drinking

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Alcohol can be kryptonite to any weight-loss regimen—but lowering intake or abstaining completely can help accelerate weight loss. “Across the board, for people who are trying to lose some weight, cutting out empty calories is a good place to start,” Leslie Heinberg, PhD, tells the Cleveland Clinic. “Oftentimes, beverages are a big source of empty calories — whether it’s soda, juice, sweet tea, beer, wine or cocktails. Any of those things add calories, but really without nutrition and without the sense of feeling full.”

Calories Count

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Calories count, so make an effort to track how much you are consuming. “First, multiply your current weight by 15 — that's roughly the number of calories per pound of body weight needed to maintain your current weight if you are moderately active,” say the experts at Harvard Health. “For example, to lose 1 to 2 pounds a week — a rate that experts consider safe — your food consumption should provide 500 to 1,000 calories less than your total weight-maintenance calories.” Don’t go too far, though: women should eat at least 1,200 calories a day, and men should eat at least 1,500.

Ditch the Sugar

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Want to lose weight quickly? Ditch the added sugars, experts warn. Not all foods containing sugars are the same,” dietitian Victoria Taylor tells the British Heart Foundation. “Fruit or dairy products contain natural sugars but are nutritious foods that contain vitamins, minerals and in some cases fiber. What we need to cut down on are free sugars, which include added sugars, syrups, or juices. It’s recommended that we eat less than 30g (1 oz) of free sugars each day, but most of us are eating more than this.”

Related: This Is Exactly How to Lose Body Fat This Year

Aerobic Exercise and Active Hobbies

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Getting your heart rate going is a great way to accelerate fat loss. “For most healthy adults, experts recommend moderate aerobic activity,” says the Mayo Clinic. “This includes brisk walking for at least 150 to 200 minutes a week or vigorous aerobic activity, such as jogging, for at least 75 minutes a week. Find time to take care of yourself. Activities that you enjoy doing can help you get exercise. This can include gardening, yoga or other active hobbies.”

💪🔥Body Booster: Cut out empty liquid calories from sugary drinks, alcohol, and juices. Prioritize water and low-calorie beverages for weight loss.

Want to lose 5 percent body fat in two weeks? And what does that mean exactly? The aim for a 5 percent reduction in body fat means striving to lose 5 percent of your total body fat while maintaining a healthy weight. This goal is often set because even a modest reduction in body fat can have significant health benefits.

Body fat percentage is a measure of the proportion of your body weight that comes from fat tissue. It's different from just looking at overall weight because it takes into account your body composition.

Reducing body fat by 5 percent can lead to improvements in various health markers, such as reducing the risk of chronic diseases like heart disease and type 2 diabetes. “Symptoms associated with obesity, diabetes, high blood pressure, and cholesterol levels can often be alleviated just by reducing weight,” says Blanca Garcia, RDN. It can also enhance your overall well-being, boost energy levels, and improve physical performance.

It's a realistic and achievable goal that, when combined with a balanced diet and regular exercise, can contribute to a healthier lifestyle. That said, the two week timeline can be detrimental to your health. “A 5% body fat loss in two weeks is not a recommendation I would do. The healthier, more achievable goal is to make lifestyle changes that are small but doable. Once the body and the individual person are in harmony with this change, another change can be considered,” says Garcia, and I agree. Read on to see how to lose weight relatively quickly, but safely and sustainably.

Is it Physically and Healthily Possible to Lose 5 Percent Body Fat in Two Weeks?

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It is possible, but I won't say it is healthy, to lose 5 percent body fat in two weeks. Rapid weight loss, including body fat loss, is often associated with extreme measures that can be detrimental to health, says one report.

“Although as tempting as it may seem to want to lose fat very quickly, slow and steady is safer for the body,” says Garcia. “Rapid weight loss usually means starving the body of nutrients, all that will do is deplete nutrients from tissues and bone, and as soon as the person starts eating again, all the weight comes back. It’s common to hear from clients that quick weight loss hasn’t worked for them, they lose the weight, are happy, and go back to eating the same way they did before and it all comes back.

Weight loss that is sustainable for the long term requires changes that are lifelong and can only be sustained if those changes are something a person can actually do.”

She continues: “Setting overly ambitious goals with physical activity can lead to injury, but also can have feelings of despair if the goals are not met. That is why when discussing goals, they should be something attainable that won’t require extreme measures.”

A safe and sustainable rate of weight loss is generally around 1-2 pounds per week. A reasonable target for many individuals is around 0.5% to 1% body fat reduction per week. Losing weight too quickly can lead to muscle loss, nutritional deficiencies, and other health issues. Also, sudden and drastic changes to diet or exercise routine may not be sustainable in the long run.

I recommend approaching weight loss in a balanced way, focusing on a combination of a healthy, calorie-controlled diet and regular physical activity. Crash diets or extreme exercise regimens can put stress on your body and are unlikely to result in long-term success. With that in mind, here are some key principles of healthy fat loss.

Key Principles of Healthy Fat Loss

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The key principles of healthy fat loss include:

Calorie Deficit: Weight loss generally requires a caloric deficit, meaning you consume fewer calories than your body needs. This can be achieved through a combination of reducing calorie intake and increasing physical activity.

Macronutrient Split: Balancing macronutrients can help optimize energy levels, support muscle maintenance, and contribute to a feeling of fullness, which can aid in controlling calorie intake. The specific ratio of macronutrients can vary based on individual needs, preferences, and goals.

Physical Activity: Both cardiovascular exercise and strength training matter. Cardio helps burn calories, while strength training helps preserve and build muscle mass, contributing to a healthier body composition.

Hydration: Drinking an adequate amount of water throughout the day is also important. Sometimes, the body can confuse thirst with hunger, leading to unnecessary calorie consumption.

Sleep: Lack of sleep can affect hunger hormones and lead to increased food cravings, making it more challenging to stick to a healthy eating plan.

Consistency: Healthy fat loss is a gradual process. Stay consistent with diet and exercise habits is the key. Rapid weight loss is often unsustainable and can have negative health consequences.

Working With Professionals: It's always best to consult with healthcare professionals to ensure the approach is safe and tailored to individual needs.

How to Achieve Rapid Fat Loss in a Way That is Safe and Sustainable

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It's possible to achieve relatively rapid fat loss, just like I said above, but doing so in a way that is both safe and sustainable may be difficult. Extreme measures, such as very low-calorie diets, excessive exercise, or drastic changes in lifestyle, can lead to negative health consequences and are often difficult to maintain in the long term.

To make it safe, continuous and meticulous monitoring has to be done. There is a need to keep an eye on overall health, including energy levels, mood, and any signs of nutrient deficiencies. The healthcare professional may recommend supplements to fill nutrient gaps but this should be done under supervision, as excessive supplementation can also pose risks.

“Rapid weight loss can be achieved in a safe and sustainable manner through direct work with a doctor and registered dietitian,” says Garcia. “When morbidly obese, it's possible to lose weight rapidly under the supervision of these two professionals. This is usually through some type of gastric bypass or weight loss with medication. Most times however, these rapid weight loss situations need protein, vitamin and mineral replacement as the body does not receive it in enough quantities through food.”

Sustainability may not be reached here as losing 5 percent body fat in 2 weeks, itself, is already a short-term goal. Ideally, gradual transitioning to a more balanced and sustainable eating plan after achieving short-term goals should be done.

Dietary Strategies for Fat Loss

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Diet-wise, prioritize nutrient-dense foods to ensure the body of getting essential vitamins and minerals. Include a variety of fruits, vegetables, lean proteins, and whole grains. Protein intake, particularly, is essential to help preserve muscle mass, especially during calorie restriction. Include lean protein sources in the diet with the right ratio to the total caloric requirement and health needs. Last but not least, adequate hydration is also crucial, therefore it is best to drink plenty of water to help maintain proper bodily functions and prevent dehydration.

Small changes can lead to big results. “To lose fat in a healthy way you need to take an inventory of what you eat, identifying foods that you can avoid already automatically helps lower caloric intake that was unnecessary,” says Garcia. “A good example I often use with clients is the consumption of coffee—by reducing a large cup of coffee with milk and sugar to a small cup, it can reduce the beverage by 100 calories. That is about 700 calories per week.”

She continues: “Strategies to support healthy fat loss are:

• The increased consumption of monounsaturated fatty acids and polyunsaturated fatty acids, these are the good fats that are typically found in nuts, seeds, beans, legumes, and avocado.
• The fastest way to lose body fat—and do it safely—is to eliminate highly processed foods, like fast foods, pre-packaged foods, pastries, sugary beverages. All of these foods contribute to significant amounts of saturated fats and simple sugars that are stored as fat.

Exercise and Reducing Body Fat

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“Exercising really contributes to the reduction of fat loss as the body starts to use its stores of fat for energy,” says Garcia. “Any excess sugars are converted to fat in the liver and stored in the body. Therefore, when exercising for extended periods of time in low-intensity type of exercises, the body goes into aerobic mode and begins to use up the stored fat for energy and can be a way to use up some of that fat.”

Garcia adds: “A low-impact physical activity like walking, jogging, swimming, cycling is the preferred method for fat loss. The higher the intensity gets the energy sources switch to rapid use of sugar stored in the blood and glycogen stored in the muscles.

When recommending physical activity to clients I always encourage them to first consult with their doctor about their limitations with physical activity based on their medical conditions.

If a client really wants a recommendation, I usually encourage 30 minutes daily of just walking. They can do it all at once or break it down to two 15-minute sessions. This is usually the case because most clients have medical conditions or physical limitations that can affect their ability to do more.

Most people are sedentary and need to have realistic expectations about their ability to do physical activity. There is usually an individualized plan to get started always with the idea that a doctor consult will be made before increasing to other types of physical activities.”

The Role of Hydration and Sleep

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Adequate hydration can help regulate appetite. Sometimes, feelings of thirst can be mistaken for hunger, leading to unnecessary calorie intake. Staying hydrated is essential for proper metabolic function. To continue what I mentioned above, dehydration can potentially slow down metabolism, making it more challenging to lose weight. Also, Proper hydration is necessary for optimal exercise performance. When the body is hydrated well, it can perform better during workouts, potentially burning more calories and contributing to fat loss.

As for sleep, it affects the regulation of hormones related to appetite and metabolism. Lack of sleep can disrupt these hormones, leading to increased feelings of hunger and potential weight gain. Sleep is also essential for muscle recovery and growth. Adequate rest allows the body to preserve lean muscle mass, which is necessary for maintaining a healthy metabolism and supporting fat loss.

Both hydration and sleep can significantly impact rapid fat loss goals. As mentioned, staying well-hydrated can help regulate appetite and prevent overeating. Sometimes, feelings of thirst can be confused with hunger, leading to unnecessary calorie intake. I have to note tough, the initial weight loss observed in some rapid fat loss programs is often due to a loss of water weight. Severe calorie restriction can lead to glycogen depletion, causing the body to release stored water. While this may result in a quick drop on the scale, it's not true fat loss.

With sleeping, lack of it can disrupt hormones related to appetite, increasing the likelihood of overeating. It can also affect insulin sensitivity, potentially leading to weight gain. Quality sleep, on the other hand, supports energy levels and overall physical performance. When the body is well-rested, it may have more energy for workouts, contributing to better calorie burning and fat loss.

Proven Techniques That Work

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Says Garcia: “During a three-month program, we had a group of 5 individuals that had weekly nutrition classes and a personal trainer twice a week sponsored by their apartment complex.

In these three months, all were weighed with electrical impedance analysis and body measurements. All had significant weight loss; however fat loss on its own was not the main focus.

The focus was for increased knowledge of nutrition, better cooking techniques, increased mobility, and overall weight loss. They did lose about 5% or slightly more of body fat. But also gained muscle and those who were on medications all had their dosages reduced by their doctors, and one was completely removed from them as they had achieved a level of health that did not require them.

This is my favorite case, because the group setting really felt encouraging and supportive. It also took three months for the changes to be noticeable because all of the people in the group took time to learn how to care for themselves in the long-term.

It was clear from the beginning that every person was different and that weight loss would be different for everyone.”

Related: 15 Quick Ways to Lose Body Fat Percentage in a Week

Downsides to Losing 5 Percent Body Fat Quickly

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‘Losing body fat rapidly can cause an imbalance of nutrients in the body, dehydration, irritability, and limited energy to do basic tasks.

The best way to mitigate the risks is to be realistic about weight loss, it takes time and concise lifestyle changes. Extreme deprivations of food or extreme exercise routines can cause injury and malnutrition.

To mitigate these risks its important to consult with a registered dietitian that can guide you into understanding food, how important it is for the body, and how to incorporate good quality food in your life, and how to eliminate food that does not contribute to your health.

Also, understanding that weight gain does not happen overnight, but gradually over time. One pound here, one pound there and that is how weight loss should also happen.

It can be disheartening for clients to hear that I don’t have the magic pill or tip to lose fat fast, but actually encouraging an overall change in choices is the best way to obtain results that actually last,” says Garcia.

Related: Benchmark Your Progress with Our Lean Body Mass Calculator

Focus on Sustainable Health and Progress Rather Than Perfection

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My advice as a dietitian would be to be observant of the loss of lean muscle mass. Focus on your proteins and make sure you get the right amount and kind. Aim for a diet that includes a variety of nutrient-dense foods like fruits, vegetables, lean proteins, whole grains, and healthy fats

Also, do not rely on the scale. Solely concentrating on the number on the scale over health shouldn't be done. Consider adopting habits that are sustainable in the long run, such as balanced nutrition, regular exercise, and sufficient sleep.

It's very important that before starting any rapid fat loss program, consult with a healthcare professional. They can assess your individual health status and provide guidance on whether such an approach is safe for you.

Additionally, I say shift your mindset from just weight loss to overall well-being. Consider factors like energy levels, mood, sleep quality, and overall health as important markers of success. Look beyond the scale and acknowledge other positive changes. Celebrate improvements in energy levels, better sleep, increased stamina, and enhanced mood more than fat percentage in your body, physique, and body shape. They can be achieved when a consistent diet, exercise, and healthy lifestyle are practiced. Trust your own body process.

Understand that achieving long-term health and sustainable changes takes time. Be patient with yourself, and avoid self-criticism. As you always hear, focus on progress rather than perfection!

Jenn Clayton is a Certified Weight Loss and Nutrition Coach and social media influencer. In her viral videos, she shares tips and tricks on how to lose weight — fast. “Today we're talking about how to lose 20 pounds as fast as possible,” she says in the clip. She also reveals that she lost “just under 140 pounds” by counting macros and calories. Here is exactly how she did it.

Lifestyle Changes Can Help You Lose Weight Fast and Keep It Off

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“Losing weight is challenging whether you're trying to lose five pounds or 20 pounds, and we know that steady weight loss keeps the weight off. Fast weight loss doesn't always keep the weight off long term, but there are definitely some healthy lifestyle changes that you can make while losing weight that will ensure that you do it quickly and keep it off long term,” says Jenn.

Set Realistic Expectations, Losing One to Two Pounds a Week

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“The first thing we always wanna do when we're setting out to lose weight is set expectations that are safe and reasonable. Losing weight safely typically means about one to two pounds per week. So, anywhere from 52 to 104 pounds lost safely over the course of one year. A balanced, nutritious diet moving your body, this is how you're going to keep those 52 or 104 pounds off long term,” she says.

1. Count Calories

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“Tip number one to drop weight quickly is to count your calories,” says Jenn. “Basically, weight loss is going to occur when you take in less than you're putting out, whether that's in your day-to-day life exercise included, not exercise included because you don't have to exercise to lose weight. It's all about how many calories in versus calories out.”

Have Your Macros and Calories Done

“The best way to know what your calorie consumption would be for steady weight loss is to have your personalized macros and calories done,” she says. “I follow my own macros and calories, and that's led to my almost 140-pound weight loss.”

2. Drink More Water

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Number two is to drink more water. “Now, we hear this all the time: of course, drinking water is going to hydrate you. It's going to help with your hair, your skin, your nails, and just how you feel overall,” she says. “But drinking water actually has big benefits for weight loss.”

And, Swap It Out Sugary Drinks with It

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“Part of the reason for this is you're going to be swapping beverages with calories for water, so things like alcohol, soda, pop juices, teas, energy drinks, swap those out for water that's going to save you calories. And remember we talked about calories and calories out, and it's going to hydrate. You flush everything out of your body, which leads to weight loss. The other great benefit of water is it's going to help you keep full. Water sits in your belly, takes up space in your belly, so it's going to help keep you fuller for longer,” she says.

3. Amp Up Your Protein Intake

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“Number three, and this is probably the most important of all of this, and this is to increase your protein intake,” says Jenn. “Protein is king when it comes to weight loss. Again, your protein intake is going to vary from anybody else. The protein that you need every day is specialized for you, and that is part of that macro and calorie calculation.”

Protein Is Harder to Digest, So It Burns More Calories

“Protein is the hardest macronutrient for your body to digest, so it's harder than carbs. It's harder than fat. And when our body is digesting protein, it's burning calories. The act of digesting food burns calories. So, if it takes longer to digest protein, we're going to burn more calories in the process. And I don't know about you, but burning calories just digesting my food sounds pretty good. Not to mention, protein will keep you fuller for longer and satisfied between meals. So make sure that protein is part of every meal and snack,” she says.

4. Reduce Refined Carbohydrates

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Number four is to reduce your refined carbohydrate intake. “Now, this doesn't mean eliminating carbs altogether or restricting carbs. We really want to focus on slow-digesting carbs. Those are going to be the carbs that have fiber,” she says.

Slow Digesting Carbs Should Be 80 Percent of Your Carb Intake

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She recommends things like rolled oats, sprouted bread, and quinoa. “Those are slow-digesting carbs. They should make up about 80% of your carb intake, and then that other 20% sitting over here can be some of those fast-digesting carbs like rice cakes, chips, crackers, and cookies. Those types of things are okay to have in moderation. But if we reduce those processed carbs and really focus on unrefined slow digesting carbs, again, it will keep us fuller for longer, and it takes our body longer to digest, therefore burning more calories,” she says.

5. Lift Weights

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Number five, start lifting weights. “I can't stress how important this is. Now, this doesn't mean that you have to go to the gym and do a 150-pound deadlift. You can actually focus on lightweights with high reps,” she suggests.

You Will Build Lean Muscle

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“This is going to build lean muscle. Lean muscle burns calories at rest. So the more lean muscle you have on your body, the more calories you're going to burn, doing absolutely nothing. So, sitting around watching TV, you're burning calories with that lean muscle, and the only way to build lean muscle is to lift weights. Not to mention, when we're experiencing a calorie deficit and we lose weight, remember that weight is made up of water, fat, and lean muscle. We're going to lose some of our lean muscle. So we want to make sure that we can maintain and build as much as possible while losing weight. And remember, the amount of lean muscle in our body decreases as we age. So lifting weights is even more important as we get older,” says Jenn.

6. Eat More Fiber

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Number six, eat more fiber. This goes right along with eating more protein. It's going to help keep you fuller for longer. And when we have a higher protein diet, we can have issues going number two, and by eating enough fiber that's going to alleviate those issues.

Here Are Some Great Sources

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She also points out that fiber fills you up. “Not to mention the benefits of keeping us full. Fruits, vegetables, whole grains, nuts, and seeds, these are all amazing sources of fiber,” she says.

7. Follow a Sleep Schedule

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Number seven, follow a sleep schedule. “Sleep is so important for weight loss, maybe even as important as being in a calorie deficit. When we lack sleep, our body wants energy. The energy we would have gotten from getting enough sleep increases the cortisol levels in our body, which makes us crave foods that give us energy. And what are those foods? Fast digesting carbs, cakes, cookies, crackers, candy, sugar, things that give our body instant energy,” she says.

Practice Sleep Hygiene with These Tips

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“Some tips to improve your sleep are getting seven to eight hours of sleep each night, practicing a calming bedtime ritual before bed, such as reading or taking a relaxing shower, going to bed and waking up at the same time each day, even on the weekends,” she continues. “Limiting screen time before bed, minimizing your intake of caffeine and large meals before bed, and reducing sources of light noise. And lastly, keep the room where you sleep at a cool temperature. These are really, really important facets in getting in your sleep, which leads ultimately to faster weight loss.”

8. Set Goals and Stay Accountable

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Number eight, set a reasonable goal and stay accountable. “Consistency is key. Consistency over perfection,” she says. “Whatever goal you have for yourself, it should be reasonable, and it should keep you motivated. When I was in the bulk of my weight loss journey, I always had a goal of reaching the next weight decade, 190 pounds two, a hundred eighty-two, a hundred seventy. That was my goal.”

Reward Yourself

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“Every time I reached a new weight decade, I rewarded myself with something not related to food that helped keep me motivated, helped keep me accountable, and I was very consistent in not only the foods that I chose but also moving my body regularly,” she reveals. “Set realistic and small goals that eventually lead to a big goal because that's really what's going to keep you motivated. Consistency over perfection. That's the key to weight loss.”

9. Add Cardio to Your Routine

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Number nine, add some cardio to your routine. “This doesn't mean you have to go to the gym and sweat it out for hours upon hours. You can do some simple cardio that's going to help burn extra calories and remember, calories in, calories out. That's how we lose weight.”

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Here Are Examples of Cardio to Do

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“Some great examples of cardio that you can add to your day are things like walking, running, jumping, rope, rowing, hiking, and biking. Maybe 20 minutes three times a week is a great place to start. Just moving our body overall not only helps with mobility, flexibility, maintaining lean muscle but also helps with weight loss,” she says.

10. Eat Slowly and Mindfully

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Number 10 is to eat slowly, is to eat slowly and mindfully. “Don't be distracted when you're eating. Turn off the tv, and put your phone away. Really focus on your food. Take small bites and chew them really well. I know that I'm a fast eater, so what works for me is setting my silverware down between bites. That way, I actually have to focus on chewing what's in my mouth, swallowing that, and then picking up my silverware again for the next bite. It's actually recommended to chew your food about 20 times before swallowing,” she says.

Eliminate Distractions

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“Eliminating any distractions is going to lead to mindful eating, and you're going to enjoy your food. Eat it slower, which sends a signal from your stomach to your brain that you've consumed. Food keeps you full, you don't overeat, and it's a great way to really enjoy the amazing foods that you're eating,” she points out.

Losing 20 Pounds Is Stressful, But Doable

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“Losing 20 pounds or really losing any pounds is very, very stressful. It can be very frustrating, but there are some things that you can do in your day-to-day life that not only speed up your weight loss but help you keep it off long term,” she says at the end of the clip.

Talk to Your Doctor First

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“Make sure that you talk with your doctor before starting any new exercise routine. And remember consistency over perfection. We're not going to be perfect on our weight loss journey. Really, truly, 80% of eating on plan and 20% of eating off of plan are going to lead to amazing quick results with weight loss,” she continues.

RELATED: 5 Ways to Speed Up Your Metabolism

Be Patient

Finally, be patient. “Patience is the key to determination and motivation. Remember, setting small goals that lead to a big goal will keep you motivated, get the weight off, and keep it off long term,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.