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

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


Losing weight is never an easy thing, no matter whether you are looking to lose just five pounds or more. This demands not only a lifestyle change but also may call for a lot of patience. What is even more difficult is to lose a whole 20 pounds in just two short weeks. One of the heaviest challenges is that losing so much weight in such a short time may be dangerous. Despite this, some people find themselves in an unusual circumstance where they have little option but to do this the hard way. Since we already know that it is possible, let’s take a look into how one might lose 20 pounds in 2 weeks.


You may have found out from talking to family, friends and others that people lose weight for different reasons. Some do it for the sake of their health, some for the shape of their body, and then some do it just for fun. All these people have a range of options to choose from to reach their goals. Many people opt for surgery and weight loss pills so that they can drop a large amount of weight quickly. However, a diet and lifestyle change is a healthier and long-lasting option, but to do it in two weeks may require you to talk with a doctor or an expert.

How Much Can I Lose In 2 Weeks?

Is there a limit to the number of pounds a person can lose in 2 weeks? It is surprising that the amount of weight a person can lose in just 2 weeks without effort. It is truly possible to lose 20 pounds and more in just two weeks. If you have a lot of excess weight, losing only twenty pounds may seem doable. It will indeed be difficult and unhealthy if you have only a few extra pounds (6). Keep in mind that such a fast weight loss should only be happening under strict medical supervision by a doctor.

Read More: 7-Day Diet To Lose 10 Pounds: Diving Into Why Rapid Weight Loss Is A Pipe Dream In And Of Itself

How To Lose 20 Pounds Fast In 2 Weeks?

Losing any number of pounds comes down to burning more calories than your daily energy requirements. The best way to achieve that is by eating less and moving more among other lifestyle changes. Furthermore, many smaller strategies can come in handy in terms of maximizing your effort. If you have a hectic schedule, you might want to know how to lose 20 pounds without exercise in 2 weeks. Below are the strategies for losing 20 pounds in 2 weeks:

how to lose 20 pounds in 2 weeks

1. Make A Commitment

You may see this as obvious, but losing weight will be a hard nut to crack without your commitment. Since you will be adopting a short-term diet, then you have to be disciplined in your approach. The aim is not to lose 20 pounds in a month but two weeks. You don’t have the pleasure of even one day off because in this case weight loss will take you more than two weeks.

The moment you begin, you must commit to seeing it through. There are strategies to help you with your commitment, such as telling other people your plan so that they can hold you accountable or even have them do it with you (11).

2. Cut Your Caloric Intake

There is no better strategy for losing 20 pounds in 2 weeks without exercise than reducing the amount of calories you consume. Basically, losing weight is made possible when you burn more calories than you take in. Therefore, it makes perfect sense to begin by reducing the amount of calories you take in. this can only be made possible by cutting back on the amount of food you take in.

A pound of fat equals 3,500 calories. This means that you will need to burn the same amount of calories to lose a pound. An intake of about 500 fewer calories will get you on the way to your weight loss journey because you will be able to cut one pound. Alternatively, eating 1000 fewer calories per day could help you lose 2 pounds per week (10).

However, since you are looking to lose about 10 pounds in a week, you may be forced to further reduce the caloric intake. Having less than 1000 fewer calories in a week is categorized to be in the crash-dieting territory. This is never recommended because the body may not react well to the change.

lose 20 pounds in a month

3. Up Your Protein Intake

Protein is one of the foods recommended especially for people who think about food all the time. Protein serves to help you feel full for a longer period. As a result, you won’t be eating extra calories because your food cravings will be reduced and result in helping you to reach your weight loss goals.

There is evidence that high protein diets lead to a decrease in belly fat while at the same time increasing muscle mass. It also results in higher metabolism during weight loss. Therefore, add to your protein intake, and it will definitely curb your appetite and cravings.

 4. Eat More Fibre

Fibre is another thing whose consumption you should increase as you try to decrease your total food intake because it works well for weight loss. Fibre takes a long time to move through the gastrointestinal tract which means you will feel full for the entire period.

By so doing, you won’t have any cravings for food or snacks. In addition to aiding weight loss, fibre also helps trim inches and prevents weight gain (5).

5. Plenty Of Sleep

There is a close relationship between sleep and weight. If you don’t get enough sleep, there is a higher likelihood of having a higher body weight. Several factors contribute to this, but the biggest of them is that sleep deprivation makes people hungry. Somehow, people in this situation tend to go for less-healthy foods instead of healthier ones.

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

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how to lose 20 pounds

6. Avoid Refined Carbs

If you have chosen to adopt a healthy lifestyle, then baked foods shouldn’t be consumed on a regular basis.You should reduce the consumption of white pasta, white bread and white rice if you are to lose 20 pounds in two weeks.

The reason for avoiding carbohydrates is because they spike your blood sugar. When the blood sugar is high, it tends to cause cravings that may lead you to eat more than you need which defeats the purpose of your weight loss plan. Furthermore, people who consume many refined carbs are at a higher risk of having more visceral fat than those who eat whole grains (12).

7. Increase The Intensity Of Your Workouts

You must engage in cardio for you to burn calories. The best form of cardio for your weight loss needs is high-intensity-interval-training (HIIT). HIIT comprises short alternating bursts of speed with slower recovery periods and is the best exercise to lose weight. This type of workout will help you burn up to 30 percent more calories than other types of cardio.

To have even better results, you may consider incorporating HIIT into any other type of workout that you may have already been doing. If your normal routine involves walking, you can add HIIT by alternating between your walk and about 30 seconds of sprinting (3).

8. Set A Nightly Food Cutoff Time

Many people tend to have a snack between dinner and bedtime. People who eat late in the night tend to consume around 500 calories more than those who have their dinner earlier. To achieve your goals, you should eat early and decide to keep away from the kitchen starting shortly after dinner.

weight loss exercise

9. Drink More Water

Water is good not only for quenching your thirst but also as a hunger booster. By drinking a glass of water when feeling hungry, you can temporarily satisfy your rumbling stomach until the scheduled time for the next meal. Drinking a lot of water will therefore reduce your food cravings and act as a replacement for the unhealthy snacks.

Don’t forget that water occupies space so after you drink it you will eat less during mealtime on account of the water already in your stomach. It is not surprising that people who drink water before meals tend to consume fewer calories (4).

Read More: A 14-Day Lemon Water Challenge To Lose Weight

10. Hit The Weights

In addition to high-intensity cardio, strength training is another weight loss exercise that is good for burning calories. It aims to preserve and build lean muscle mass, and as a result, the body can burn more calories throughout the day. Other workouts to lose weight are jogging, cycling, swimming, pilates and even yoga.

11. Be Conscious Of What You Are Drinking

Water, and sometimes unsweetened coffee or tea are the only liquids you can drink comfortably. All the other things you are drinking may only be giving you liquid calories that don’t make you feel full but instead add to your waistline. For instance, 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 does not mean that you should cut off these drinks forever, but you should avoid them for the two weeks in which you are trying to lose weight. Whenever you take one of those drinks, be sure to factor it into your total daily energy requirements (13).

how to lose 20 pounds in 2 weeks

12. Eat Slowly

When you eat your food quickly, it is easy to take in more calories than you may need. This is because the signal from the stomach to the human brain takes as long as 20 minutes before it notices that your stomach is full. This means that when you eat quickly, there is a risk of overeating. On the other hand, eating at a leisurely pace results in greater feelings of satisfaction when you leave the table. That way you won’t be craving for things like snacks after meals.

13. Next Level Supplements

There is no shortage of supplements you can take if you are keen to lose 20 pounds within two weeks. You have to know the right supplements to take to accelerate your weight loss. One major advantage of supplements is that with them, you will not be having nutritional deficits for the two weeks.

You may want to continue taking the supplements even past the two weeks. This is important because you will continue losing weight and fat as you desire. Some of the best supplements include Omega-3 fatty acids which lower inflammation and promote weight loss even without exercise. A whey protein shake is a protein supplement that is low in carbohydrates and helps fill your stomach, so you don’t feel too hungry.

Athletic greens are supplements that provide the body with vitamins and minerals and powerful probiotics and antioxidants. By so doing your metabolism will be increased as your weight loss is accelerated (9).

how to lose 20 pounds

14. Intermittent Fasting

Apart from helping you lose weight, intermittent fasting has been proven to increase the body’s metabolism while maintaining lean muscle. The problem with losing a lot of weight so fast is that you may end up ‘skinny fat’ (appearing to be thin but the body is mushy and soft). As a result, you may not be happy with how your body is shaped or toned.

You can have as many as 16 hours of fasting between meals. During the intermittent fasting, you only consume drinks that will not break your fast such as unsweetened green tea, cold lemon water, black coffee and branched-chain amino acids. This will reduce your daily calorie intake (1).

15. Avoid Stress

Even if acts of meditation or journaling alone are not enough to reach your weight loss goals in 2 weeks, unchecked tension or anxiety would certainly make it more difficult to cut down your weight. This is because the stress hormone cortisol which is secreted in excess; it can trigger cravings for snacks, and at the same time, signal the body to store more fat. Therefore, you should engage in things that make you relax and unwind to lose 20 pounds in 2 weeks.

16. Avoid Alcohol And Milk

Don’t overemphasize the things you should do and forget about the things you shouldn’t do. One of the things to avoid is alcohol. For starters, alcoholic drinks contain plenty of empty calories, and at the same time, they could slow down the body’s metabolism.

Drinking alcohol can also cause disruptions to your sleep, and you know if you are not sleeping enough, then your body will store more weight (2).

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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. BetterMe 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 in 2 weeks

Sample Weight Loss Diet Plan For Losing 20 Pounds In 2 Weeks: The Boiled Egg Diet

Eggs might be the last thing you would have thought of to help with weight loss, but they actually help. If used appropriately, the boiled egg diet is perfect for temporary weight loss goals because it makes you adhere to a low-carb, low-calorie but high-protein diet.

That said, you ought to be aware that the boiled egg diet is not a long-term weight loss solution; therefore, you must not adopt it as a permanent way to keep your weight off. Don’t also stick to an eggs-only diet as you try to cut weight. Incorporate the boiled eggs with some vegetables and other protein sources (8).

The egg diet may come in different versions, but they require you to drink only water or beverages with zero-calories. In addition to that, your meal routine is made of breakfast, lunch and dinner without snacks in between.

The minimum requirement for how to lose 20 pounds in a 2 weeks meal plan is to consume 2 or 3 eggs per day.

Below is the how to lose 20 pounds in 2 weeks meal plan:

Week 1


  • Breakfast: Take 2 boiled eggs and a citrus fruit
  • Lunch: Eat only two slices of whole-meal bread and fruit.
  • Dinner: One big serving of salad and chicken.


  • Breakfast: Take 2 boiled eggs and a citrus fruit
  • Lunch: Make a salad of green vegetables with grilled chicken.
  • Dinner: Vegetable salad, two boiled eggs and an orange


  • Breakfast: Take 2 boiled eggs and a citrus fruit
  • Lunch: Low-fat cheese, a tomato, and one slice of whole-meal bread.
  • Dinner: Start with an orange then vegetable salad and two boiled eggs.


  • Breakfast: Take two boiled eggs and a citrus fruit
  • Lunch: Fruits
  • Dinner: Salad and grilled fish


  • Breakfast: Take two boiled eggs and a citrus fruit
  • Lunch: Salad and steamed chicken.
  • Dinner: Steamed vegetables and two boiled eggs


  • Breakfast: Take two boiled eggs and a citrus fruit
  • Lunch: Fruits
  • Dinner: Salad and grilled fish


  • Breakfast: Take two boiled eggs and a citrus fruit
  • Lunch: Steamed vegetables
  • Dinner: Tomato salad, steamed vegetables and chicken

how to lose 20 pounds in 2 weeks

Week 2


  • Breakfast: Take two boiled eggs and a citrus fruit
  • Lunch: Salad and steamed chicken
  • Dinner: An orange, two boiled eggs and salad


  • Breakfast: Take two boiled eggs and a citrus fruit
  • Lunch: Two boiled eggs and steamed vegetables
  • Dinner: Chicken with salad


  • Breakfast: Take two boiled eggs and a citrus fruit
  • Lunch: Steamed vegetables and two boiled eggs
  • Dinner: Grilled fish with salad


  • Breakfast: Take two boiled eggs and a citrus fruit
  • Lunch: Tuna salad
  • Dinner: Salad with steamed chicken


  • Breakfast: Take two boiled eggs and a citrus fruit
  • Lunch: Steamed vegetables, two boiled eggs and low-fat cheese
  • Dinner: Salad and two boiled eggs


  • Breakfast: Take two boiled eggs and a citrus fruit
  • Lunch: Fruits
  • Dinner: Salad and steamed chicken


  • Breakfast: Take two boiled eggs and a citrus fruit
  • Lunch: Low-fat cheese, a tomato, and a slice of whole-meal bread
  • Dinner: An orange, vegetable  salad and two boiled eggs

Having seen the guide on how to lose 20 pounds in a 2 weeks diet plan, there are several things you ought to consider. Since there are no carbohydrates but plenty of proteins and exercise, you will be able to lose weight within the shortest time possible. Most importantly, be sure to consult with your doctor or dietitian before embarking on your diet plan. There are many elements that only medical practitioners can explain to you.

After the two weeks, start to introduce other foods back into your diet so that you provide the body with all the nutrients it requires. You should be able to maintain your new weight by continuing to drink plenty of water, eat lean proteins with vegetables and healthy fats.


The journey on how to lose 20 pounds in 2 weeks is never easy and not for the faint at heart. You only have fourteen days to drastically change your appearance, and you have to work hard to achieve it. Most importantly, you must have the inner drive and will-power to push on no matter how hard it may seem. This approach doesn’t promote a healthy weight loss and results might now be sustainable in the long run.



This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. Behind the Intermittent Fasting Fad (2020, webmd.com)
  2. Best and Worst Drinks For Weight Loss (2019, webmd.com)
  3. Global Recommendations on Physical Activity for Health (2011, who.int)
  4. How much water should you drink? (2020, health.harvard.edu)
  5. How to get your daily 30g of fibre (2019, who.int)
  6. How to Lose Weight and Keep It Off (2020, nytimes.com)
  7. Insufficient sleep undermines dietary efforts to reduce adiposity (2010, ncbi.nlm.nih.gov)
  8. Is the egg diet effective? (2020, medicalnewstoday.com)
  9. Pick the Right Vitamins and Supplements for You (2020, webmd.com)
  10. Reducing consumption of sugar-sweetened beverages to reduce the risk of unhealthy weight gain in adults (2019, who.int)
  11. The Fat Trap (2011,nytimes.com)
  12. What are refined carbohydrates? (2020, medicalnewstoday.com)
  13. What are the best drinks for losing weight? (2019, medicalnewstoday.com)
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