Communicated Content – When you’re only 20 pounds shy of your ideal body weight, the goal is just a matter of the right combination of diet and exercise program. Achieving your desired figure requires dedication and discipline, but with these expert tips on how to lose 20 pounds in 2 weeks, you will be able to achieve it in no time!
First things first: when it comes to losing weight, you cannot skimp on your diet. Nutrition is key in any weight loss journey, and it is important to make sure that you are eating the right foods that will help you burn fat and calories.
The BetterMe Team prepared this article for you to learn more about the best foods to eat when you are trying to lose weight
How Much Weight Can I Lose in 2 Weeks?
A common mistake people make on their weight loss journey is they overestimate how much weight they can lose in a short period of time.
Losing 20 pounds in 2 weeks is a lofty goal and one that is probably not sustainable for most people.
The best way to approach your weight loss goals is to set smaller, more achievable goals that you can reach over time. Start by setting a goal to lose 5 pounds in 2 weeks, and then gradually increase your goals as you start to see more progress.
With a healthy diet and regular exercise, you can definitely lose 20 pounds in a month or two.
Note that healthy weight loss should never happen faster than 2 pounds per week. Losing more weight than this on a short-term basis is not only unhealthy, but it can also be dangerous.
How to Lose 20 Pounds Fast in 2 Weeks
We’ve already determined that losing 20 pounds in 2 weeks is not a realistic goal for most people.
However, if you are still determined to hit this target before the New Year rolls around or just in time for summer, there are some things you can do to make your weight loss journey more effective.
1. Commit Fully
The hardest part of any weight loss journey is committing to the lifestyle changes you need to make.
Once you do, it becomes much easier to stick with it and achieve your goals.
Start by making a full commitment to your new healthy eating plan and exercise routine, and then find ways to fit these healthy habits into your daily life. Know that it’s not easy, but it’s definitely worth it!
2. Figure Out Your Calorie Deficit
To lose 20 pounds in 2 weeks, you will need to be in a significant calorie deficit. This means eating fewer calories than what your body needs to maintain its current weight.
There are many different ways to calculate how many calories you should eat per day when trying to lose weight, but the best option is usually to use a calorie tracking app or website.
Once you know how many calories you need to eat per day, make sure to stick to it as closely as possible.
3. Eat Plenty of Protein
Protein is essential for weight loss because it helps to keep you feeling full and satisfied after meals.
It can also help to increase your metabolic rate, which is important for weight loss. Aim to eat at least 20-30 grams of protein with each meal and snack throughout the day. Some great sources of protein include lean meats, eggs, nuts and seeds, beans, and lentils.
4. Eat More Fiber
Fiber is another important nutrient for weight loss because it helps to keep you feeling full and satisfied. It can also help to regulate your digestive system, which is important for overall health. Increase your consumption of fiber from sources like fruits, vegetables, whole grains, and legumes.
5. Sleep More
Numerous studies have pointed out the link between sleep and weight loss. Basically, the more you sleep, the easier it is to lose weight. Aim for at least 7-8 hours of sleep per night to give your body the rest it needs to function properly.
6. Cut Out Processed Foods
One of the best ways to lose weight quickly is to cut out processed foods from your diet.
Processed foods are incredibly difficult for your body to break down, and they contain a lot of unhealthy ingredients that can sabotage your weight loss efforts. Instead, focus on eating fruits and vegetables, lean proteins, whole grains, and healthy fats.
7. Increase the Intensity of Your Workouts
If you’re already exercising regularly, you can start to increase the intensity of your workouts to help you lose 20 pounds faster.
Start by adding a few more minutes to your workouts, and then gradually increase the time or intensity as you start to see progress. You can also add in some additional strength training exercises to help build muscle and boost your metabolism.
8. Avoid Nighttime Snacking
Many people make the mistake of snacking on junk foods at night, thinking that it won’t affect their weight loss. However, this is usually not the case – nighttime snacking can actually have a negative impact on your metabolism and lead to unwanted weight gain.
To avoid this issue, try to eat a healthy dinner that will keep you full and satisfied throughout the night. If you’re really craving something, opt for a healthy snack like fruits or vegetables.
9. Drink Plenty of Water
Water is essential for weight loss because it helps to flush out toxins and keep you hydrated. It can also help to reduce hunger and increase satiety after meals. Aim to drink at least 8 glasses of water per day, and more if you can.
10. Avoid Alcohol and Sweetened Beverages
Alcohol contains empty calories that can quickly sabotage your weight loss efforts. It’s best to avoid it altogether when trying to lose 20 pounds, but if you do choose to drink, opt for a low-calorie option like wine or light beer.
Water is the best choice when it comes to beverages, as it contains no calories and can help to keep you feeling full and satisfied. If you must have a sweetened beverage, try to opt for coconut water or green tea instead.
11. Practice Mindful Eating
One of the best ways to lose weight quickly is to pay attention to what you’re eating and how much you’re eating.
Mindful eating can help you stay in tune with your body’s needs, which will make it easier for you to choose healthy, nutritious foods that give your body all the nutrients it needs. It also requires you to eat slowly, chews thoroughly, and savor each bite.
12. Avoid Distractions While Eating
It’s also important to avoid distractions while you’re eating, as this can lead to overeating. When you’re focused on something else, it’s easy to mindlessly eat without paying attention to how much you’re consuming. To avoid this issue, turn off the TV, put away your phone, and eat in a quiet place where you can focus fully on your food.
13. Try Intermittent Fasting
Intermittent fasting is a popular weight loss strategy that involves cycles of fasting and eating.
There are many different ways to do intermittent fasting, but the most common method is to fast for 16 hours and eat for 8 hours. This can be done by skipping breakfast or dinner, or by eating your last meal of the day early in the evening.
Intermittent fasting can help to boost your metabolism and promote weight loss by increasing levels of human growth hormone and norepinephrine.
14. Consider Supplements
There are many different weight loss supplements on the market that can help you to lose 20 pounds quickly. However, not all of these supplements are effective or safe, so it’s important to do your research before trying any new products. Some of the most popular options include green tea extract and garcinia Cambogia.
15. Manage Your Stress Levels
Stress can have a negative impact on weight loss, as it leads to increased levels of the hormone cortisol. This hormone can increase fat storage and make it harder to lose weight.
To manage your stress levels, try to practice mindfulness, meditation, or yoga regularly. And remember that it’s important to take care of yourself both physically and emotionally if you want to be successful with weight loss.
Sample Weight Loss Diet Plan For Losing 20 Pounds In 2 Weeks
To lose 20 pounds in 2 weeks, it’s important to follow a healthy, well-balanced diet plan that is packed with nutritious foods that will keep you feeling full and satisfied. Here’s a sample diet plan that you can follow:
- Start each day with a wholesome breakfast, such as oatmeal with fruit and nuts, or Greek yogurt with fresh berries.
- For lunch, focus on lean protein sources like chicken or fish, along with plenty of vegetables and whole grains.
- Snack throughout the day on healthy options like fruits, nuts, or seeds.
- For dinner, make sure to include a balance of protein, vegetables, and healthy fats.
- And don’t forget to drink plenty of water!
By following this diet plan and making healthy food choices, you’ll be well on your way to losing weight fast.
Week 1
Day 1
Breakfast: Oatmeal with berries and nuts
Lunch: Chicken salad with whole grain bread
Snack: Apple with peanut butter
Dinner: Salmon with roasted vegetables
Day 2
Breakfast: Egg white omelet with veggies
Lunch: Tuna fish sandwich on whole grain bread
Snack: Greek yogurt with berries
Dinner: Steak and sweet potato fries
Day 3
Breakfast: Green smoothie
Lunch: Tofu stir fry with brown rice
Snack: Hummus and veggies
Dinner: Grilled chicken breast with roasted Brussels sprouts
Day 4
Breakfast: Oatmeal with banana and walnuts
Lunch: Turkey sandwich on whole grain bread
Snack: Apple with almond butter
Dinner: Baked salmon with roasted vegetables
Day 5
Breakfast: Omelet made with egg whites, spinach, and mushrooms
Lunch: Garden salad with grilled chicken
Snack: Trail mix
Dinner: Grilled shrimp with quinoa and steamed broccoli
Day 6
Breakfast: Protein smoothie
Lunch: Chicken rice bowl with steamed veggies
Snack: Cottage cheese with fruit
Dinner: Sirloin steak with roasted potatoes
Day 7
Breakfast: Avocado toast on whole grain bread
Lunch: Cobb salad
Snack: Edamame
Dinner: Chicken curry with brown rice and steamed veggies
Week 2
Day 1
Breakfast: Omelet made with egg whites, tomatoes, and onions
Lunch: Tuna fish sandwich on whole grain bread
Snack: Carrot sticks with hummus
Dinner: Salmon with roasted vegetables
Day 2
Breakfast: Protein shake
Lunch: Garden salad with grilled chicken
Snack: Fruit and yogurt parfait
Dinner: Stir fry made with chicken, vegetables, and brown rice
Day 3
Breakfast: Egg white omelet with spinach and feta cheese
Lunch: Chicken salad with whole grain bread
Snack: Trail mix
Dinner: Beef tacos on whole wheat tortillas
Day 4
Breakfast: Oatmeal with almonds and blueberries
Lunch: Turkey sandwich on whole grain bread
Snack: Edamame
Dinner: Spaghetti squash with ground beef and marinara sauce
Day 5
Breakfast: Greek yogurt with berries
Lunch: Tofu stir fry with brown rice and steamed veggies
Snack: Cottage cheese with fruit
Dinner: Grilled chicken with quinoa and roasted vegetables
Day 6
Breakfast: Oatmeal with banana and walnuts
Lunch: Cobb salad
Snack: Carrot sticks with almond butter
Dinner: Sirloin steak with roasted potatoes
Day 7
Breakfast: Avocado toast on whole grain bread
Lunch: Chicken rice bowl with steamed veggies
Snack: Hummus and veggies
Dinner: shrimp stir fry with brown rice and steamed broccoli
BetterMe for Better Nutrition
Losing 20 pounds in 2 weeks is a lofty goal, but by following the above diet plan and making other lifestyle changes, it’s possible. Remember that sustainable weight loss takes time and effort, so don’t get discouraged if you don’t see immediate results.
BetterMe is a great resource for information on nutrition, healthy eating habits, and weight loss tips. Check out our website to learn more about how you can achieve your health and fitness goals!
