Lose 20 Pounds In 2 Months With This Expert-Approved Guide

Fad diets and extreme weight loss workouts are behind the worrying trend of unsustainable fitness practices that promise quick results but often lead to health complications.

Lucky for you; we’re here to debunk these myths and provide you with an expert-approved guide that may help you shed up to 20 pounds in 2 months, the healthy way.

This guide is not about short-term gains; it’s about developing a balanced lifestyle that prioritizes your overall well-being. Your journey to weight loss should not compromise your health, but rather enhance it.

We’ll focus on incorporating nutritious meals and effective exercise routines into your daily life — not as a temporary fix, but as a sustainable change. Remember, the goal is not just to lose weight, but to feel better, look better and live better.

What Is Realistic Weight Loss In 2 Months?

Realistic and healthy weight loss is typically defined by health professionals as losing 1-2 pounds per week. This rate of weight loss is considered safe and sustainable, according to the Centers for Disease Control and Prevention (CDC) (3).

This means that over the course of eight weeks or about 2 months, a healthy weight-loss goal would be around 8 to 16 pounds.

This rate of weight loss helps to ensure that you’re not just losing water weight or lean tissue, but primarily fat. Rapid weight loss can lead to muscle loss and could also negatively impact your metabolism, making it harder to maintain weight loss in the long term (2).

Achieving this goal involves creating a calorie deficit, which means burning more calories than you consume.

The Mayo Clinic suggests aiming for a deficit of 500 to 1,000 calories per day through a combination of consuming less and moving more (4). This should result in a weight loss of about 1-2 pounds per week.

In addition to diet and exercise, other factors such as sleep and stress can also influence weight loss. Therefore, a holistic approach that includes balanced nutrition, regular physical activity, adequate sleep, and stress management is often recommended for long-term weight management.

Read More: How Long Does It Take To Lose 20 Pounds: Taking Baby Steps Towards The Body Of Your Dreams

Is It Possible To Lose 20 Pounds In 2 Months?

Yes, it is technically possible to lose 20 pounds in two months.

However, doing so would require losing 2.5 pounds per week, which is a little bit more than what is recommended by most health professionals, including those at the Centers for Disease Control and Prevention (CDC) and Mayo Clinic (3).

Losing weight at a rate faster than 2 pounds per week is generally not recommended because it often involves extreme dietary restrictions or excessive exercise, which can be unsustainable and potentially harmful to your health.

Rapid weight loss can lead to loss of muscle mass, nutritional deficiencies, gallstones, and other health issues. It can also negatively impact your metabolism, making it harder to maintain weight loss in the long term (2).

In addition, everyone’s body responds differently to weight loss strategies, so what works for one person may not work for another. Factors such as genetics, age, sex, and lifestyle all play a role in how quickly you can lose weight.

While it may be tempting to aim for faster weight loss, a slower, more steady approach is more likely to ensure long-term success. Losing weight too quickly can also set you up for “yo-yo dieting,” where you lose and regain weight repeatedly, which is linked to poorer overall health outcomes.

Remember, it’s not just about the number on the scale – it’s about improving your overall health and developing sustainable habits that will support you in maintaining a healthy weight long-term.

If you wish to cinch your waist, tone up your bat wings, blast away the muffin top – our fitness app was created to cater to all your needs! BetterMe won’t give excess weight a chance!

How To Lose 20 Pounds In 2 Months Safely?

Losing 20 pounds in two months is a lofty goal and exceeding the recommended weight loss rate of 1-2 pounds per week. However, if you’re determined to try it, it’s crucial to approach this goal safely and sustainably. Here are some strategies:

Portion Control

Use smaller plates and bowls to automatically eat fewer calories without noticing. Studies show that people eat less when they use smaller dishware.

Protein-Packed Breakfasts

Start your day with a high-protein breakfast to reduce hunger and calorie intake throughout the day. Eggs, Greek yogurt, or a protein shake are good choices.

Fiber-Rich Foods

Incorporate foods rich in soluble fiber like oats, flaxseeds, avocados, legumes, and blackberries. Soluble fiber helps you stay full for longer by slowing down digestion (1).

Whole Foods Over Processed

Choose more whole foods over highly processed ones. Whole foods are generally more filling and make it harder to overeat.

Mindful Eating

Practice mindful eating: sit down to eat, focus on each bite, and eliminate distractions like TV or smartphones. This practice can help you eat less and enjoy your meals more.

Interval Training

Incorporate High-Intensity Interval Training (HIIT) into your routine. Studies have shown that HIIT can burn a lot of calories in a short amount of time and boost your metabolic rate even after your workout has finished.

Read More: How To Lose 20 Pounds: Spoiler Alert, It’s Not An Easy Feat To Achieve

Cut Back on Sugary Drinks

Avoid sugary drinks and fruit juices, which are high in calories but don’t make you feel full. Drink water, tea, or coffee (with no added sugar) instead.

Eat More Slowly

Eating slowly can help you feel more full with fewer calories. It is an easy way to lose weight and prevent weight gain.

Weight Training

Engage in weight training at least twice a week. This can help you maintain muscle mass, which burns more calories than fat, even while at rest.

Track Your Diet

Use food tracking apps to log what you eat and monitor your macronutrient distribution. This keeps you accountable and gives you a clearer picture of your nutritional intake.

BetterMe is your fast-track ticket to a long-lasting weight loss! Tailor your fitness journey and maximize your results with just a couple of swipes!

Sample Lose 20 Pounds In 2 Months Workout Plan

Achieving significant weight loss requires both dietary changes and consistent exercise. Here is a sample workout plan that can help you lose 20 pounds in two months:

Week 1-2: Establishing Routine

• Monday, Wednesday, Friday: 30 minutes of moderate-intensity cardio exercises such as brisk walking or cycling.
• Tuesday, Thursday: Bodyweight exercises focusing on different muscle groups. Include exercises like push-ups, squats, lunges, and planks. Aim for 2 sets of 15 repetitions for each exercise.
• Saturday: Choose an activity you enjoy for 1 hour (like swimming, hiking, or dancing).
• Sunday: Rest.

Week 3-4: Increasing Intensity

• Monday, Wednesday, Friday: Increase to 45 minutes of cardio. Try to incorporate high-intensity intervals: 1 minute of hard effort followed by 1 minute of easy recovery.
• Tuesday, Thursday: Add weights to your strength training routine. Continue with 2 sets of 15 repetitions.
• Saturday: 1 hour of an enjoyable activity, but push yourself a little harder.
• Sunday: Rest.

Week 5-6: Adding More Strength Training

• Monday, Wednesday, Friday: Continue with 45 minutes of high-intensity cardio.
• Tuesday, Thursday, Saturday: Strength training with weights. Aim for 2 sets of 15 repetitions, but try to increase the weight slightly.
• Sunday: Rest.

Week 7-8: Maximizing Effort

• Monday, Wednesday, Friday: 1 hour of high-intensity cardio.
• Tuesday, Thursday, Saturday: Strength training, but increase to 3 sets of 15 repetitions.
• Sunday: Rest.

Sample Lose 20 Pounds In 2 Months Weight Training Plan

A weight training plan can be an effective way to boost your metabolism and burn more calories, even at rest. Here’s a sample weight training plan to support your goal of losing 20 pounds in two months

Week 1-2: Foundation Building

Monday (Lower Body)

• • Warm-up: 5 minutes of light cardio.
  • Squats: 2 sets of 15 reps.
  • Lunges: 2 sets of 15 reps.
  • Leg press: 2 sets of 15 reps.
  • Calf raises: 2 sets of 15 reps.

• Cool down & stretch.

Wednesday (Upper Body)

• • Warm-up: 5 minutes of light cardio.
  • Bench press: 2 sets of 15 reps.
  • Bent-over rows: 2 sets of 15 reps.
  • Shoulder press: 2 sets of 15 reps.
  • Bicep curls: 2 sets of 15 reps.
  • Tricep extensions: 2 sets of 15 reps.

• Cool down & stretch.

Friday (Full Body)

• • Warm-up: 5 minutes of light cardio.
  • Deadlifts: 2 sets of 15 reps.
  • Clean and press: 2 sets of 15 reps.
  • Kettlebell swings: 2 sets of 15 reps.
  • Medicine ball slams: 2 sets of 15 reps.

• Cool down & stretch.

Week 3-4: Increasing Intensity

• Monday (Lower Body): Add weighted step-ups and leg curls. Continue with the previous exercises but aim for 3 sets of 12 reps each.
• Wednesday (Upper Body): Add pull-ups and dips. Continue with the previous exercises but aim for 3 sets of 12 reps each.
• Friday (Full Body): Increase weight where possible. Maintain 3 sets of 12 reps.

Week 5-6: Focus on Strength

• Monday (Lower Body): Increase weight where possible. Maintain 3 sets of 12 reps.
• Wednesday (Upper Body): Increase weight where possible. Maintain 3 sets of 12 reps.
• Friday (Full Body): Add farmer’s walk and push press. Continue with previous exercises but aim for 4 sets of 10 reps each.

Week 7-8: Maximizing Effort

• Monday (Lower Body): Increase weight where possible. Aim for 4 sets of 10 reps.
• Wednesday (Upper Body): Increase weight where possible. Aim for 4 sets of 10 reps.
• Friday (Full Body): Increase weight where possible. Maintain 4 sets of 10 reps.

Sample Lose 20 Pounds In 2 Months Running Plan

Running can be an effective way to lose weight, as it burns more calories than most other types of exercise. Here’s a running plan to help you reach your goal of losing 20 pounds in two months.

This plan gradually increases the intensity and duration of your runs, which can help prevent injury while effectively burning calories. 

Week 1-2: Building Endurance

• Monday, Wednesday, Friday: Run for 20 minutes at a comfortable pace.
• Tuesday, Thursday: Rest or light cross-training exercises.
• Saturday: Long run – Start with 30 minutes at a comfortable pace
• Sunday: Rest.

Week 3-4: Increasing Distance

• Monday, Wednesday, Friday: Increase your running time to 30 minutes.
• Tuesday, Thursday: Rest or light cross-training exercises.
• Saturday: Long run – Increase to 40 minutes.
• Sunday: Rest.

Week 5-6: Adding Intervals

• Monday: Interval running – Run for 1 minute at a high-intensity pace, then 2 minutes at a comfortable pace. Repeat for 30 minutes.
• Wednesday, Friday: Run for 30 minutes at a comfortable pace.
• Tuesday, Thursday: Rest or light cross-training exercises.
• Saturday: Long run – Increase to 50 minutes.
• Sunday: Rest.

Week 7-8: Increasing Intensity

• Monday, Friday: Interval running – Increase high-intensity intervals to 2 minutes, with 2 minutes of comfortable pace in between. Repeat for 30 minutes.
• Wednesday: Run for 30 minutes at a comfortable pace.
• Tuesday, Thursday: Rest or light cross-training exercises.
• Saturday: Long run – Increase to 60 minutes.
• Sunday: Rest.

How To Lose 2 Pounds In 2 Months Without Exercise

Losing 2 pounds in 2 months without exercise essentially comes down to creating a calorie deficit through your diet.

Since one pound of body weight is roughly equivalent to 3500 calories, to lose 2 pounds over two months, you need to create a total calorie deficit of 7000 calories. Spread over 60 days, this would mean reducing your daily calorie intake by around 117 calories. 

This can be achieved by making small changes to your diet, such as replacing high-calorie snacks with healthier alternatives, reducing portion sizes, or cutting out sugary drinks. 

Although the reality of weight loss is more complicated than a simple math equation, this is an approachable way to think about it and to set goals around.

Sample Lose 20 Pounds In 2 Months Diet Menu

Here is a sample 7-day menu to help you achieve your goal of losing 20 pounds in two months. This plan includes three meals and two snacks per day. However, the exact quantities will depend on your individual caloric needs:

Day 1

• Breakfast: Greek yogurt with blueberries and a drizzle of honey.
• Snack: A small apple and a handful of almonds.
• Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, cucumber, bell peppers, and vinaigrette.
• Snack: Carrot and cucumber sticks with hummus.
• Dinner: Baked salmon with a side of quinoa and steamed broccoli.

Day 2

• Breakfast: Scrambled eggs with spinach and whole grain toast.
• Snack: A banana and a tablespoon of natural peanut butter.
• Lunch: Quinoa salad with chickpeas, cucumber, cherry tomatoes, and feta cheese.
• Snack: Greek yogurt with a handful of strawberries.
• Dinner: Grilled chicken breast with a baked sweet potato and green beans.

Day 3

• Breakfast: Oatmeal topped with sliced banana and a sprinkle of cinnamon.
• Snack: A small orange and a handful of walnuts.
• Lunch: Turkey and avocado wrap on a whole grain tortilla with a side of mixed greens.
• Snack: Celery sticks with almond butter.
• Dinner: Baked cod with a side of brown rice and steamed asparagus.

Day 4

• Breakfast: Smoothie made with Greek yogurt, spinach, banana, and a splash of almond milk.
• Snack: A small pear and string cheese.
• Lunch: Grilled shrimp over mixed greens with cherry tomatoes, cucumber, and vinaigrette.
• Snack: Bell pepper slices with hummus.
• Dinner: Baked chicken breast with a side of roasted sweet potatoes and Brussels sprouts.

Day 5

• Breakfast: Scrambled eggs with bell peppers and a slice of whole grain toast.
• Snack: A small apple and a handful of almonds.
• Lunch: Tuna salad made with Greek yogurt, celery, and onions on a bed of mixed greens.
• Snack: Greek yogurt with a handful of raspberries.
• Dinner: Grilled salmon with a side of quinoa and steamed broccoli.

Day 6

• Breakfast: Oatmeal topped with mixed berries and a sprinkle of chia seeds.
• Snack: A banana and a tablespoon of natural almond butter.
• Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, cucumber, bell peppers, and vinaigrette.
• Snack: Carrot and cucumber sticks with hummus.
• Dinner: Baked cod with a side of brown rice and steamed green beans.

Day 7

• Breakfast: Greek yogurt with sliced peaches and a drizzle of honey.
• Snack: A small orange and a handful of walnuts.
• Lunch: Turkey and avocado wrap on a whole grain tortilla with a side of mixed greens.
• Snack: Celery sticks with peanut butter.
• Dinner: Grilled chicken breast with a baked sweet potato and roasted Brussels sprouts.

Frequently Asked Questions 

How Can I Lose 20 Pounds in 2 Months by Walking?

To lose 20 pounds in 2 months by walking, you must be consistent in your efforts and gradually increase the intensity and duration of your walks.

Start by walking for 20 minutes at a comfortable pace 3-4 times per week. As you become more comfortable, increase the length of your walks to 30 minutes and add an additional day or two. 

Additionally, incorporate interval walking into your routine. This involves alternating walking at a comfortable pace with short bursts of higher-intensity walking. As you progress, increase the duration and intensity of your intervals. This type of walking can help you burn more calories in less time and reach your weight loss goal faster. 

It will be helpful to also focus on eating a healthy balanced diet in appropriate portion sizes. It might be difficult to lose significant weight in a short time through exercise alone.

Can I Lose 20 Pounds In 2 Months With Intermittent Fasting?

Yes, intermittent fasting might help you lose 20 pounds in 2 months. This involves cycling between periods of eating and fasting. It can be an effective approach because it allows you to reduce your overall calorie intake while allowing you to eat satisfying meals.

While there are many types of intermittent fasting plans, the most popular is the 16:8 plan, which involves fasting for 16 hours (usually overnight) and eating during an 8-hour window. 

It is important to eat healthy, balanced meals during your eating window, and trying to incorporate some physical activity will also help boost your weight loss efforts.

If you’ve mustered up the courage to crush your weight loss goal, let Betterme take the sting out of this demanding process. Our app will help you restructure your habits, remold your life and crank up your fitness results!

How Many Calories Should I Eat to Lose 20 Pounds in 2 Months?

To calculate how many calories you should eat to lose 20 pounds in 2 months, you first need to determine your Basal Metabolic Rate (BMR), which is the number of calories you burn a day without any additional activity. You then need to multiply that by an activity factor to account for your daily movement and activity.

You can then subtract 500-1000 from your total to determine how many calories you need to eat each day to create a calorie deficit and lose weight.  Just make sure the goal you end up with is not too low (i.e. less than 1200 calories, or more for some people). You can also use an online calculator to help you determine your caloric needs, or consult a registered dietitian.

The Bottom Line 

Losing 20 pounds in two months is a considerable goal that requires dedication, discipline, and a well-structured plan. It’s important to focus on incorporating healthy habits that can sustain you beyond the two-month mark rather than quick fixes

Walking, intermittent fasting, and mindful eating can support your weight loss journey, but they should be tailored to your individual needs and lifestyle.