Need to know how to lose 20 pounds in two weeks?
Sometimes you just need to lose a lot of weight really fast. Maybe it’s a wedding, birthday party, vacation or some other big event in your life that you need to look your best.
The good news is it is possible to lose 20 pounds in two weeks fast and safely.
You shouldn’t expect a miracle cure but you can still lose a lot of weight when you’re doing the right stuff and putting in the work.
It can be a great way to kickstart your weight loss journey by losing a lot of weight very fast. It’s highly motivating to see some quick results that’ll encourage you to keep going.
This diet can be very effective for rapid weight loss. Although I wouldn’t recommend doing this specific diet and workout plan forever.
Sometimes eating right and exercising daily won’t be enough to lose 20 pounds in two weeks. If your clothes don’t fit anymore and all the weight seems to be in your stomach area then this diet will surely help you.
Slow and steady doesn’t always win the race. Especially if your pants are tight and your shirts are looking horrible on you. Then rapid weight loss is the answer.
Many studies have found losing weight quickly can help lead to better long-term weight loss.
If you need to lose 20 pounds in two weeks then you can do it as long as you’re doing the dieting strategies below. Here you’ll find a diet and workout plan to do it without starving yourself in the process.
Best Diet Plan to Lose 20 Pounds
Those who’ll get the best results with this diet and exercise program are those who have a lot of weight and fat to lose.
In this case, it’s more than safe to lose this much weight in such a short amount of time.
Your health levels should also improve once you start getting rid of the excess fat off your body. Some of the benefits you should expect to see include:
- insulin markers
- blood sugar
- belly fat
- oxidative stress levels
But if you’re already lean then you’re more likely to lose muscle first with a diet like this.
It’s always better to shoot big if you’re trying to lose weight quickly than to set too many small goals.
In this 2004 review study, researchers found having a “lack of realism” when it comes to losing weight led to having greater weight loss.
Even though much of the weight you lose initially will be water weight. You’ll still be able to burn a good chunk of fat off your body.
You’ll burn a lot more fat than you think in these two weeks by following the proven dieting and exercise strategies below.
This diet will work best if you have a lot of weight to lose. You can definitely lose 20 pounds in two weeks if you haven’t followed a diet or workout plan in a long time.
Being able to manipulate your metabolism is key for rapid weight loss. You’ll discover all the best strategies to do so below.
Your diet will give you the bulk of your results for rapid weight loss. The key is to have a nutrition plan and stick with it.
But there are also other strategies like exercise that’ll accelerate your weight loss in these next two weeks.
Drop Your Water Weight
One of the simplest methods to lose weight fast is to drop your water weight.
You’ll see some quick results with weight loss by losing water. Even though you aren’t burning fat off your body you can expect to see some quick results with weight loss.
Seeing these quick results can help to boost your motivation.
To do so it’s best to reduce your sodium levels and track how much water you’re drinking throughout the day. This will help to ensure you stop storing excess water weight.
Try to keep your sodium levels under 1500 mg per day at the absolute maximum.
You can also try using the sauna to help sweat out any excess water and salt from your body. A few sauna sessions per week for up to 20 minutes should be enough.
Although I wouldn’t recommend going to the extremes with trying to lose your water weight. It can be very unsafe if you’re not carefully monitoring yourself.
Keep in mind much of the water weight you lose will come back the instant you start drinking more water, eating carbs or putting salt in your body.
Intermittent fasting is one of my favorite ways to achieve rapid weight loss.
It’s been proven to help people not only lose weight but increase metabolism while keeping lean muscle.
Many people who lose a lot of weight fast will end up “skinny fat.” This is when they appear to be thin but their body is mushy and soft. This will result in them not having a well-shaped and toned body (not nearly as attractive-looking).
I try to aim for at least 12 to 13 hours for fasting, but 16 hours will get much better results.
For the 16 hours fast all you have to do is start a timer from your last meal at night. By around noon the next day, you will be able to eat again.
The trick with intermittent fasting is to only consume pre-approved drinks that will not break your fast. These include:
- Keto Elevate MCT powder
- Black Coffee
- Cold Lemon Water
- Unsweetened Green Tea
- Branched-Chain Amino Acids
If you want to take your intermittent fasting up a notch then you might want to try a 7-day water fast that can help you lose 10-20 pounds in a week.
Cut Your Carbs
Eating too many carbohydrates can lead to insulin resistance. It’s one of the main reasons why there’s an obesity epidemic today.
Taking these junk carbs out of your diet for these next two weeks will be of the utmost importance. Or else you won’t be able to lose 20 pounds in two weeks.
Cutting out carbohydrates will also help to naturally lower your water weight too. When you eat carbs your body will store this energy as glycogen and bring water along with it.
Try to stick with eating vegetables low glycemic index and glycemic load.
Eating more of these fibrous vegetables will help to keep your belly feeling full. Oh yeah, and it’ll also help you lose weight fast.
Some examples of approved vegetables include spinach, kale, chard, lettuce, broccoli, and asparagus.
Try to limit your fruit intake during these next two weeks. Fruits do contain “natural sugars” but these are in the form of fructose which is still sugar.
You can check out the best fruits for weight loss here. Keep in mind fruits should be limited during these next couple of weeks.
Try to eat more protein instead. Aim for 1.5g per kilogram of lean body mass but you can also go up to two times for the best results.
Watch Your Calories
It will be impossible to lose 20 pounds in two weeks if you’re not tracking and limiting your daily calories.
This is by far one of the hardest parts for most people to get done when trying to achieve rapid weight loss.
The key is to not reach the point where you feel like you’re starving yourself. This will cause your metabolism to slow down and you’ll end up binge eating everything in sight.
You have to make sure you’re cutting your calories down. That’s the big catch on how to lose 20 pounds in two weeks.
Just make sure you don’t go too low or things could end badly.
Try to eat more high-satiating foods like protein and good fats.
Drink more of these weight loss drinks to help your stomach feeling full without reducing your metabolism. I like to drink cold lemon water before meals to help prevent myself from overeating meals.
Download the Myfitnesspal app. Then try to limit your daily calories to 1200 per day if you’re female or 1500 per day if you’re a male.
It might take a couple of days for you to get the swing of things but soon you’ll be able to gauge how much you’re eating per day and adjust accordingly.
It goes without saying you can’t eat junk food during these next two weeks if you want to lose 20 pounds. They’re not only very high in calories but they’re also high in junk carbohydrates that’ll keep you from losing weight.
Next Level Supplements
There are a handful of supplements you should be taking if you want to lose 20 pounds in the next two weeks fast.
Taking the right supplements can help to accelerate your weight loss. They can also help to ensure you’re not nutritionally deficient during these next two weeks.
It’s a good idea to keep taking these kinds of supplements even after the two weeks are up. This is to make sure you keep losing the weight and fat that you want.
MCTs. When fasting in the morning add a scoop of MCTs to your coffee. It’ll “flip the switch” for your metabolism to start burning your fat stores for fuel. These MCTs are quickly converted into ketones by your liver. This is the same process your body goes through when on the keto diet. But you can use these MCTs to trick your body into burning your fat for fuel without going 100% keto.
Krill oil. It’s always critical to take an omega-3 fatty acid supplement such as fish or krill oil. Both are great but in my opinion krill oil is a low bit better. Omega-3 fatty acids have been found to not only lower inflammation but also promote weight loss regardless of exercise.
Whey protein shake. Make sure you find a grass-fed whey protein shake that’s also low in carbohydrates. If your body isn’t getting enough protein then it will be very hard for you to lose weight fast. Taking a whey protein shake will help to fill your stomach so you don’t get too hungry. You also keep your calories low for the day by replacing a meal or two. This is the best low carb protein shake you can get.
HIIT workouts + Cardio
High-Intensity Interval Training (HIIT) is by far the best workouts you can do to lose 20 pounds in 2 weeks.
The vast majority of your time working out should be done with HIIT workouts. But if you have the extra time do a cardio workout such as going for brisk walking, jogging, bike ride or hiking.
Even though HIIT workouts will burn more fat cardio workouts have also been found to be beneficial for weight loss.
I wouldn’t recommend starting a strength training routine in these next two weeks if you really want to lose 20 pounds.
A strength training routine will help you gain some muscle which will also add weight to your body. This muscle will help to shape and tone your body. But it may mentally defeat you do not see the scale fall down as much as you’d like.
I always recommend some kind of strength training routine. But for these next two weeks, it will be okay if you just stick with the HIIT workouts or cardio.
Try to stick with only 20 minutes of HIIT workouts or 20 or 30 minutes of longer-form cardio per day (5-6 days per week).
Sleep More, Lose More
Believe it or not, how much sleep you’re getting can have a big effect on how much weight you lose in the next two weeks.
If you’re not getting enough sleep your metabolism will be slowed down. Your body will also release hormones causing you to binge eat.
Cortisol is released into your body as a response to the stress of not getting enough sleep. And this hormone promotes the storage of belly fat.
Your body will also release the hormone ghrelin. This is the hormone that will make you feel hungrier leading you to eat more.
Studies have found your willpower to stick with your diet and workouts will significantly be diminished when you’re not getting enough sleep.
Most people today simply aren’t getting enough quality sleep. It’s really screwing with their metabolism and weight loss efforts.
Try to get a solid 7-8 hours of high-quality uninterrupted sleep each night during these next two weeks.
No Alcohol or Milk
Blame it on the goose!
If you want to lose 20 pounds during these next two weeks it’s a good idea to eliminate alcohol from your diet completely.
Alcoholic not only contains a lot of empty calories but will also slow down your metabolism.
Drinking alcohol can cause disruptions to your sleep patterns. If you’re not getting enough high-quality sleep then it can cause you to store more weight.
It’s also a good idea during these next two weeks to skip out on the milk or dairy in your diet.
While most of the time it’s beneficial to have dairy if your body feels good with it. But milk contains a lot of sugars too. This will not help to maximize your weight loss during these next couple of weeks.
If you have to use milk try to go with a small amount of heavier cream or a little bit of whole milk instead. Go here for more on why milk doesn’t make you fat.
How much can I lose in 2 weeks?
You’ll be surprised how much weight you can lose in 2 weeks but it’s going to take some work. 20 pounds is possible to lose in just 2 weeks depending on how much weight you have to lose. If you have a lot of excess weight then losing 20 pounds with some work is more than doable. But if you only have a few extra pounds on your body then it’s going to be way harder to lose that much by then.
The Last Word
Simply by following the above diet plan, you can definitely lose 20 pounds in two weeks fast.
If you have a lot of weight to lose and haven’t dieted or worked out in a while then you can expect to see better results.
But make sure once you stop this kind of diet that you stick with a long-term plan. This is so you can keep getting the results you want.
In this 2001 review study, researchers found those who followed up their rapid weight loss with a solid diet and workout program were able to keep their results and keep losing even more.
The last thing you want to do after putting in all this hard work for two weeks is to lose it right away. Don’t let it happen to you.
I would highly recommend using The Flat Belly Formula and workout program to not only keep getting quick results but to keep it off for good.
It’s a much more long-term sustainable program that will keep your unwanted fat and stubborn weight off you for good.
If you’re willing to put in the work and then the diet plan above will get you the fast and quick results you’re looking for.
Now that you know how to lose 20 pounds in two weeks it’s time to get to work so you can get the results you want fast.
Josh holds a Bachelor’s degree in Exercise Physiology and Nutrition Science. He’s a Certified Strength and Conditioning Specialist (CSCS) by the National Strength and Conditioning Association. He’s worked as a Strength and Conditioning Coach at the high school and college level. He has over 10 years experience as a personal trainer and nutrition coach. He is also the author of The Flat Belly Formula. He hopes to be able to bring inspiration & results to people all over the world to live a healthier life through diet & exercise.