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 can often lead to health complications.

Luckily, 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 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 simply 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 1-2 pounds per week. This rate of weight loss is considered to be safe and sustainable, according to the Centers for Disease Control and Prevention (CDC) (7).

This means that in eight weeks or 2 months, a healthy weight-loss goal would be approximately 8 to 16 pounds.

This rate of weight loss helps ensure that you don’t just lose water weight or lean tissue, but primarily fat. Rapid weight loss can lead to muscle loss and also negatively impact your metabolism, which will make it harder to maintain weight loss in the long term (6).

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

The Mayo Clinic suggests you should aim for a deficit of 500 to 1,000 calories a day through a combination of consuming less and moving more (9). This should result in a weight loss of approximately 1-2 pounds per week.

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

Check out our previous post on losing 3 pounds a week for more expert-approved tips to lose weight fast.

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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 more than that which is recommended by most health professionals, including those at the Centers for Disease Control and Prevention (CDC) and Mayo Clinic (7).

Is it Bad to Lose 20 Pounds in 2 Months?

Losing 20 pounds in two months may not necessarily be bad, but it can be unhealthy and unsustainable, depending on the methods you use to achieve it.

Losing weight at a rate faster than 2 pounds per week 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, which will make it harder to maintain weight loss in the long term (6).

In addition, people’s bodies respond 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 best for ensuring long-term success. Losing weight too quickly can also set you up for “yo-yo dieting”, where you lose and regain weight repeatedly, which has been 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.

How Long Does it Realistically Take to Lose 20 Pounds?

You’ll likely need approximately 8 to 10 weeks to lose 20 pounds the healthy way, according to most health experts. Aiming to lose 20 pounds in 3 months is a more reasonable goal. This timeline allows for a slow and steady weight loss rate of 1-2 pounds per week, which is considered to be both safe and sustainable.

However, it’s important to keep in mind that everyone’s weight loss journey may differ, based on the following factors:

• Current weight and body composition – Someone who is very overweight or obese may lose weight more quickly at first. At the same time, it may take someone closer to a healthy weight longer to lose 20 pounds.

• Metabolism – Some people have faster metabolic rates than others, which can affect how quickly they lose weight. This is often influenced by factors such as genetics, age, and level of physical activity.

• Dietary habits – Eating patterns play a significant role in weight loss. If you have a lot of unhealthy dietary habits, it may take you longer to reach your weight loss goal. However, if you make healthy and sustainable changes to your diet, you may see results more quickly.

• Exercise routine – Regular physical activity is essential for weight loss and overall health (1). If you’re not currently physically active, it may take some time to build up endurance and see significant changes in your weight.

• Stress levels – High stress levels can hinder weight loss progress, as they can lead to emotional eating and disrupted sleep patterns. Finding healthy ways of managing stress, such as meditation or exercise, can help support your weight loss journey.

Ultimately, the most important factor in losing 20 pounds is consistency. 

It should be noted that weight loss is not a linear process – you may experience periods of plateau or even slight weight gain. This is normal and can be attributed to changes in muscle mass, water retention, or hormonal fluctuations. 

It may be tempting to see these as setbacks, but they really are just a normal part of the process. Try to focus instead on the overall trend of steady weight loss over time, or on other goals, like getting in a certain number of exercise sessions this week, or filling half your plate with veggies tonight at dinner.

Read more: How To Lose 3 Pounds a Week According To Experts

How Can I Lose 20 Pounds in 2 Months Safely?

Losing 20 pounds in two months is a lofty goal and exceeds the recommended weight loss rate of 1-2 pounds per week. However, if you’re determined to try it, it’s important 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 have shown that people eat less when they use smaller plates(2).

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 excellent choices.

Fiber-Rich Foods

Incorporate foods that are rich in soluble fiber such as oats, flaxseeds, avocados, legumes, and blackberries. Soluble fiber helps you stay full for longer by slowing down digestion (3).

Whole Foods over Processed

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

Mindful Eating

Practice mindful eating: sit down to eat, focus on each bite, and eliminate distractions such as TV or smartphones. This practice can help you eat less and enjoy your meals more (8).

Interval Training

Incorporate High-Intensity Interval Training (HIIT) into your routine. Studies have shown that HIIT burns a lot of calories in a short amount of time and boosts your metabolic rate even after your workout has finished (4).

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.

You can try this 14-day lemon water challenge to help you adopt better hydration habits.

Eat More Slowly

Eating slowly can help you feel more full with fewer calories. This is an easy way to lose weight and prevent weight gain (8).

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 when you’re at rest (10).

Track Your Diet

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

Sample “Lose 20 Pounds in 2 Months” Workout Plan

Achieving significant weight loss requires both dietary changes and consistent exercise (10). 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 that focus on different muscle groups. Include exercises such as 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 (such as swimming, hiking, or dancing).
• Sunday: Rest.

Week 3-4: Increasing Intensity

• Monday, Wednesday, Friday: Increase to 45 minutes of cardio. Try incorporating 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 bit 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.

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Sample “Lose 20 Pounds in 2 Months” Weight Training Plan

A weight training plan can be an effective way of boosting your metabolism and burning more calories, even when you’re 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 and 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 and 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 and 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 of losing weight as it burns more calories than most other types of exercise. Here’s a running plan to help you achieve 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

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

How to Lose 2 Pounds in 2 Months Without Exercise

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

As one pound of body weight is roughly equivalent to 3,500 calories, you need to create a total calorie deficit of 7,000 calories to lose 2 pounds over two months. Spread over 60 days, this would mean reducing your daily calorie intake by approximately 117 calories. 

This can be achieved by making small changes to your diet, such as by 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 of thinking about it and setting your goals.

Sample “Lose 20 Pounds in 2 Months” Diet Menu

Here is a sample 7-day menu for helping you achieve your goal of losing 20 pounds in two months. The plan includes three meals and two snacks per day. However, the exact quantities will be dependent 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 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

FAQs

• 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, you can increase the length of your walks to 30 minutes and add an additional day or two. 

In addition, you can 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 burn more calories in less time, meaning that you’ll reach your weight loss goal faster. 

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

For more tips on weight loss by walking, take a look at one of our posts: Calories Burned In 20,000 Steps: Is It Enough for Weight Loss?

• Can I lose 20 pounds in 2 Months with intermittent fasting?

Yes, intermittent fasting may help you lose 20 pounds in 2 months. This involves cycling between periods of eating and fasting. This can be an effective approach as it allows you to reduce your overall calorie intake while eating satisfying meals (5).

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

It is important to eat healthy, balanced meals during your eating window, and you should try to incorporate some physical activity to boost your weight loss efforts.

• 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 this by an activity factor to account for your daily movement and activity.

You can then subtract 500-1,000 from your total to determine how many calories you need to eat each day to create a calorie deficit and lose weight. It’s important to make sure the goal you end up with is not too low (i.e. less than 1,200 calories, or more for some people). 

You can also use an online calculator to help determine your caloric needs, or you can consult a registered dietitian.

• How many calories to lose 20 pounds in 2 months?

To lose 20 pounds in 2 months, you theoretically need to create a calorie deficit of approximately 1250 calories per day over that period. That means eating 1250 fewer calories than you burn every day. This is quite extreme and not everyone can or should achieve this – it depends on factors like starting weight and energy needs. A more realistic calorie deficit for most people is 500-750 per day, which is thought to promote weight loss at a pace of about 1-2 pounds per week, with some variation based on individual factors. Talk to your healthcare provider or a registered dietitian for individualized advice.

• Does losing 20 pounds change your face?

Losing 20 pounds may result in changes to your face. As you lose weight, fat cells all over your body will decrease in size, including those in your face. This can lead to a more defined jawline and cheekbones, and a slimmer overall appearance.

• Is losing 20 pounds in 6 months realistic?

Yes, losing 20 pounds in 6 months can be a realistic and achievable goal for some people. Assuming weight loss of approximately 1-2 pounds per week, a person can theoretically lose 20 pounds in approximately 5 months, but this will vary based on individual factors.

The Bottom Line 

Losing 20 pounds in two months is a considerable goal requiring 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 must be tailored to suit your individual needs and lifestyle.