Losing four pounds in two weeks can safely be done by cutting 1,000 calories from the diet daily, according to the Centers for Disease Control and Prevention. Since one pound equals 3,500 calories, cutting 7,000 calories equals two pounds per week, four in two weeks. Losing 14 pounds in two weeks is probably not safe.Continue Reading
Keeping a journal or list of every food and drink eaten during a week provides choices for removing or replacing foods. Adding up the total ingested calories in a week gives a good starting place for cutting foods out. High-sugar foods such as soft drinks and high-fat foods contribute large amounts of calories to a person's diet. Cutting such foods out of the diet reduces the calorie count quickly.
WebMD recommends replacing high-sodium, sugary and starchy foods with healthy choices such as skinless chicken, egg whites, non-fat dairy, fruit, vegetables, fish and lean meats. Drink plenty of water, and fill up on vegetables, keeping snacks out of the house.
Even basic exercises such as walking can help burn calories. Everyday physical activity helps with weight loss when combined with calorie cutting. The key is to burn more calories than are eaten each day.