How To Lose 20 Pounds In 2 Weeks: Locking Down Your Nutrition To Finally Chase Away Those Extra Pounds

“How can I lose 20 pounds in 2 weeks?” This is a question that some people, perhaps those who are behind on their New Year’s fitness goals, may find themselves asking. With the weather getting warmer and summer just around the corner, many people have started to think about their “summer body” and weight loss. 

You may have already started seeing and hearing the words “lock in for summer” all over social media which lets you know that people are getting serious about their fitness goals. The promise of losing 20 pounds in 2 weeks without exercise or even with a simple meal plan can seem like a godsend but is it too good to be true?

Let’s explore if and how you might go about attempting to lose 20 pounds in 14 days.

Is It Possible to Lose Drop 20 Pounds in 2 Weeks?

As exciting as it is to imagine dropping such a large amount of fat in just 14 days, it is unfortunately not possible to lose 20 pounds in 2 weeks.

How Much Can You Realistically Lose in 2 Weeks?

According to the CDC, a person can realistically lose about 1 to 2 pounds a week (1), which means that in 2 weeks, you can lose 2 to 4 pounds. 

This number may be smaller than you had hoped for, but experts at the Centers for Disease Control and Prevention insist that such slow but gradual weight loss increases your chances of keeping the weight off long-term after the initial weight loss (1). 

Can I Lose Noticeable Weight in 2 Weeks?

As mentioned above, realistically, you should expect to lose between 2 and 4 pounds a week. Unfortunately, such weight loss may not be noticeable. 

Note that it generally takes between 4 to 6 weeks to notice the initial weight loss changes. Using the gradual weight loss pace set by the CDC, this means that you start to see results of weight loss after losing anywhere between 4 and 12 pounds.

That being said, we would like to state that some people may achieve noticeable weight loss in just 2 weeks. As weight loss is rarely ever a linear process, some people, particularly beginners, may experience rapid weight loss that results in a loss of more than 2 pounds a week.

According to experts, rapid weight loss is usually seen in the first few weeks of a weight loss journey (2) and is usually attributed to two factors:

1. Your body is getting used to your new calorie-deficit diet and workout routine and so you burn more calories during this adjustment period.
2. Water weight loss – Consuming less carbs and increasing your physical activity are two ways to flush out excess fluid from the body, which can help make the number on the scale drop (3, 4, 5).

For an in-depth look at these two factors contributing to weight loss, take a moment to check out our How long does it take to lose 20 pounds article. 

When it comes to weight loss, progress is made by inches, not miles, so it’s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to stay on track and hold yourself accountable!

How to Lose 20 Pounds Fast in 2 Weeks

As explained above, you cannot lose 20 pounds in just 14 days. Even with the rapid weight loss period mentioned above, dropping such an amount of weight in this time frame is impossible. Note that this is an unrealistic expectation that will result in frustration and could also lead you to attempt unhealthy and sometimes life-threatening weight loss strategies. 

Instead of risking your health and life by attempting to achieve such weight loss, we recommend that you adjust your expectations and increase your time frame. You’re more likely to achieve healthy and sustainable results through this game plan.

How Can I Lose 20 Pounds Fast?

We must insist that there is no shortcut to weight/fat loss. In order to lose 20 pounds, you need a realistic frame of 10 to 20 weeks, which is approximately 2.5 to 5 months. If you’re willing to do this, here are some tips that can help you achieve this goal:

• Set a Realistic Goal and Fix Your Mindset

There’s no doubt that weight loss is a hard process. However, this process is often made harder by unrealistic expectations and the wrong mindset. As previously mentioned, unrealistic goals lead to frustration, which can eventually make you quit your goal. To avoid this, get rid of the notion that you can achieve a 20-pound weight loss in 14 days and set a more achievable time frame of 10 to 20 weeks.

Once you’ve marked your calendar, the next issue to tackle is your mindset. We often hear the term “growth mindset” regarding career advancement, education, or sports performance. But what if we told you that having a growth mindset could help with weight loss?

In a study published in early 2024 in the Journal of Health Psychology, researchers looking at over 1,600 weight loss test subjects found that subjects with stronger growth mindsets achieved greater weight loss than their counterparts, proving that a positive growth mindset could lead to better weight loss results (6).

It should be noted that a growth mindset could also lead to feelings of body shame if the expected results aren’t achieved, so cultivate self-love, practice gratitude for every achievement, and replace negative self-talk with positive affirmations to avoid it.

• Cut Your Caloric Intake

Instead of concentrating on a ‘how to lose 20 pounds in 2 weeks meal plan’, learn how calorie intake affects weight loss, gain, and maintenance so you may achieve long-term success.

According to research, an energy deficit (aka a calorie deficit) is the most important factor in weight loss (7) and so after mindset, this may be the fastest way for a woman to lose 20 pounds in a reasonable time frame. Reducing your average daily calorie intake by  500 to 750 calories is an excellent way to eat less which can help you lose this extra weight (7).

Note:

• Don’t be tempted to cut more calories than this as eating too little will hinder your weight loss plans. 
• You can also use the BetterMe App to help you calculate your daily calorie intake and find your optimal deficit for weight loss. The app can also help you track your daily caloric intake (through food and drinks), which increases your chances of success.

• Up Your Protein Intake

Research has continued to show that a higher protein intake is incredible for weight loss. This macronutrient does this through (8):

• Increased satiety, which helps with maintaining a calorie deficit.
• Increased thermogenesis, which helps the body temporarily increase how many calories it burns.
• Muscle growth, particularly when combined with a strength training program. Muscle burns more calories than fat and the more muscle you have, the more calories you burn while at rest.

It’s recommended that you up your daily protein intake to 30% of your daily intake, which translates to an intake of 1.2 g of protein per kg of body weight per day (7).

•  Eat More Fiber

Like protein, an increased fiber intake can help with satiety, thereby helping with the maintenance of a calorie deficit. Whole grains such as oats, barley, whole wheat, legumes, fruits, root vegetables, and non-starchy vegetables such as broccoli, cabbage, and dark leafy greens are great and healthy sources of fiber (9, 10).

Consuming more vegetables is a good way to reduce your calorie intake. Check out our Salad diet plan for 2 weeks article to learn more about increasing your vegetable intake.

• Sleep More

If you don’t get enough sleep, there’s a greater likelihood of having a higher body weight. Several factors contribute to this, but the biggest is sleep deprivation, which makes you hungry. Typically, people in this situation tend to go for high-calorie foods rather than healthier ones.

A good night’s sleep should be about 7 to 9 hours of restful sleep. Getting this will make it a lot easier to lose weight faster. In addition, you’ll be getting enough rest;, so you’ll wake up feeling energetic for the next day’s workout (11).

• Avoid Refined Carbs

Contrary to popular opinion, not all carbohydrates are bad. When you’re trying to lose weight or generally maintain a healthy lifestyle, you should avoid refined carbs. As mentioned above, whole grains (whole carbs) are rich in fiber – something that refined carbs lack.

In a study where researchers looked at the effects of both whole and refined carbs on weight loss, they found an increased carbohydrate intake from whole carb sources such as whole grains, fruit, and non-starchy vegetables to be inversely associated with weight gain. On the other hand, increased intake of carbohydrates from refined grains and starchy vegetables was found to be positively associated with weight gain (12).

• Increase Your Daily Physical Activity

According to research, a sedentary lifestyle increases your risk of obesity and the risk of cardiovascular disease mortality, cancer, metabolic disorders such as diabetes mellitus, hypertension, and dyslipidemia, in addition to musculoskeletal disorders, depression, and cognitive impairment (13, 14).

Increasing your daily physical activity helps you lose weight and reduces the risk of the above-mentioned illnesses. The CDC recommends that every adult should engage in 150 minutes of moderate-intensity exercise a week, which translates to 30 minutes of exercise a day, 5 days a week. Two of these 5 days should also include some muscle-strengthening workouts (15).

For a well-rounded workout routine, make sure to do cardio, strength training, and balance workouts. Make sure to also practice progressive overload (16) to avoid a weight loss plateau (2).

• Avoid Late Night Eating

Research has shown that late-night eaters have less success with weight loss and the practice of late-night eating increases the risk of overweight and obesity (17, 18). Try your best to avoid eating later in the night by consuming high-protein and high-fiber foods – as mentioned above, they help increase satiety.

• Be Conscious of What You’re Drinking

When trying to lose weight, it’s best not to drink your calories. Beverages aren’t as filling as solid food, despite the calories they may contain. For example, drinking a 5-ounce glass of red wine gives you about 125 calories and a 12-ounce latte made with whole milk gives you 150 calories.

It doesn’t mean you should cut off these drinks forever, but you should avoid or limit them for the time in which you’re trying to lose weight. Whenever you take one of those drinks, make sure to factor it into your total daily energy requirements.

• Other Tips

Other tips you can implement instead of trying to figure out how to lose 20 pounds for a woman in 2 weeks include:

1. Intermittent Fasting – Research on this eating pattern has shown that it helps with weight loss (19) and intermittent fasting can discourage late-night eating.
2. Avoid stress or better yet, learn how to manage your stress levels (20).
3. Limit alcohol intake (21) – Not only is it high in empty calories, it can also contribute to less-than-ideal eating habits, which may encourage weight gain.

Read more: Pilates At Home Challenge: A Detailed Guide For Building Core Strength Without Leaving Your Room

What Is a Good Weight Loss Diet Plan for Losing 20 Pounds in 2 Weeks?

We’ve already discussed how losing 20 pounds in 2 weeks isn’t a realistic goal. If you want to lose weight safely and sustainably, aim to lose 1 to 2 pounds per week with a balanced, nutrient-dense diet and exercise routine. 

Such a diet should be made up of whole grains, healthy lean animal protein, plant protein, non-starchy vegetables, dark leafy greens, and fruits. You should also have moderate dairy and starchy vegetables.

Here’s a 5-day meal plan to show you what a healthy meal plan for successful weight loss should look like:

Day 1

• Breakfast: Greek yogurt with chia seeds, mixed berries, and a drizzle of honey
• Lunch: Quinoa salad with chickpeas, cucumber, bell peppers, cherry tomatoes, and a lemon-tahini dressing
• Dinner: Grilled salmon with roasted sweet potatoes and steamed broccoli

Day 2

• Breakfast: Oatmeal topped with sliced banana, walnuts, and a sprinkle of cinnamon
• Lunch: Turkey and avocado wrap with spinach and a whole-wheat tortilla
• Dinner: Stir-fried tofu with brown rice, mixed vegetables (carrots, bell peppers, zucchini), and sesame oil

Day 3

• Breakfast: Scrambled eggs with spinach, mushrooms, and whole-grain toast
• Lunch: Grilled chicken breast with quinoa and a side of roasted Brussels sprouts
• Dinner: Baked cod with mashed cauliflower and a side of sautéed green beans

BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will see good results in a short time.

Day 4

• Breakfast: Smoothie with spinach, almond milk, frozen berries, and protein powder
• Lunch: Lentil soup with a side of mixed greens salad with olive oil and vinegar
• Dinner: Turkey meatballs in marinara sauce over whole-wheat spaghetti with a side of steamed asparagus

Day 5

• Breakfast: Avocado toast on whole-grain bread with a poached egg and a side of orange slices
• Lunch: Grilled shrimp and quinoa bowl with mixed greens, avocado, and a lime vinaigrette
• Dinner: Baked chicken breast with roasted sweet potatoes and steamed kale

Note: 

This meal plan is simply a guide. Feel free to tailor it to your needs and preferences. Swap out ingredients for others you prefer that are accessible or in-season. Portion sizes should also be tailored to your calorie needs.

Can you use a 7-day diet to lose 10 pounds? Find out in this article. 

How to Lose 20 Pounds in 2 Weeks Exercise Routine

In the same way that no diet will allow you to lose such a large amount of weight in 14 days, no workout routine can do it either. Any routine (or diet) that makes such a promise is a fad that will cause more harm than good.

As mentioned in the tips section above, you can use exercises such as cardio and strength training together with a healthy calorie deficit diet to help you lose this weight in a realistic timeline of 10 to 20 weeks.

Read more: Your Guide to Cooking Keto Meals on a Budget in 2025

How Many Steps a Day to Lose 20 Pounds?

We can’t say how many steps every individual will need to take a day to lose 20 pounds. After all, weight loss is dependent on multiple factors, not just exercise or diet (22). 

That being said, 10,000 steps a day may be a good place to start. Research over the years has shown that this is good for weight loss and waist circumference and also your mental health (23, 24).

Frequently Asked Questions

• How much weight will I lose if I only eat fruit for 2 weeks?

There’s no telling how much weight you might lose after 14 days of only eating fruits. Remember that weight loss requires a healthy and balanced calorie-deficit diet. Eating only fruits is neither healthy nor balanced. 

A diet of fruits alone may cause a deficit in your diet, but it will be larger than the necessary deficit, which as mentioned above will only derail weight loss.

Even if you end up shedding some weight from this diet, it will likely be from water weight loss, not fat loss.

• What is the 4-30-10 method for weight loss?

This is a fitness plan that calls for four strength training workouts per week, aiming for 30 grams of protein at each meal, and striving for 10,000 steps daily. While there is no scientific study supporting this plan, it may lead to weight loss. 

As previously mentioned, a higher protein intake together with cardio and strength training exercises can help with weight loss. If you ensure that you’re eating on a calorie deficit, you just may see positive results.

• Which foods burn fat?

Foods that burn fat don’t exist. However, some foods can boost metabolism and help with weight loss when they are combined with a balanced diet and exercise (12). These include:

• Lean protein sources such as chicken, fish, tofu, and beans
• Whole grains such as brown rice, quinoa, and oats
• Fruits and vegetables that are rich in fiber and vitamins
• Healthy fats from sources such as avocado, nuts, and olive oil
• Spices such as cayenne pepper, ginger, and turmeric that can increase metabolism

Remember to focus on making nutritious food choices rather than looking for “miracle” fat-burning foods.

• Can belly fat be lost in 2 weeks?

It’s unlikely that you can lose a substantial amount of belly fat in just 2 weeks. Any meal plan or exercise routine that promises this is only a fad that recommends tips that aren’t sustainable in the long term.

• Which fruit is best for weight loss?

No single fruit can be considered the best option for weight loss. All fruits are good for your overall health and will contribute to weight loss, so eat as many as you can and in as many varieties as are available to you.

The Bottom Line

Losing 20 pounds in 2 weeks shouldn’t be your goal as you hope to not only lose the weight, but keep it off in the long-term. For success, get rid of this notion and follow the above-listed tips. You’re then likely to be happier with your progress and also experience better results.