How To Lose 20 Pounds In 2 Weeks? The Steps You Need To Know To Lose Weight Safe!

Have you been wanting to shed that extra weight for the longest time but are down to a few weeks to do so? Good news! I’m here to help you on how to lose twenty pounds in two weeks. Yep, you read that right, in just two weeks!

This solution works whether you’re trying to get beach ready, fit in the perfect dress for an event or just tired of trying to get the perfect body in vain. Many people including famous stars and actors have their own ways of losing pounds quickly but safely, so why can’t you?

And guess what, you don’t necessarily have to starve or beat yourself up in crazy hard exercises. The right food, timing and lots of self-discipline are enough. Sure, it will not be easy, but I promise the results will be totally worth it.


The Things You’ll Need For This Tutorial

To get started, you must first get your hands on several things. Some of these have alternatives, and some are optional.

For food products, it’s better to buy them ahead of time. This way, you can prepare your meals during weekends and have them ready for the rest of week. Also, having prepared meals will help you avoid eating out of your diet.

1. Lots Of Water (For Drinking)

How To Lose 20 Pounds In 2 Weeks

The first big step for losing weight is to stick solely with water. Water contains no calories, helps flush out toxins from your body and boosts your metabolism.

High-calorie drinks

High-calorie drinks include soda, milkshakes, alcoholic beverages and even fruit juices. These prevent you from losing weight and sometimes make you gain more.However, if you need something flavored, try unsweetened tea or with a little honey. Drinking lemon water also helps in detoxification and digestion.

Extra virgin olive oil

Olive oil is arguably the healthiest oil for your heart. You can use it for cooking, in salad dressings or as a butter substitute. However, olive oil has a low smoke point. It burns easily so you may have to use it for recipes that don’t require high heat. Otherwise, you may end up with your kitchen filled with smoke and your food tasting and looking bad, or burnt, which is probably even toxic.

2. Fruits And Vegetables

How To Lose 20 Pounds In 2 Weeks

Fruits and vegetables are hands down the staples of any good diet. They provide you with vitamins and minerals your body needs. Eating them as snacks and dessert also helps satisfy cravings for sweets.

Also, most fruits and vegetables are considered “negative calorie foods”. The idea is that you burn more calories from eating them than what you gain. Whether or not that’s true, you still don’t gain much calories from consuming them.

3. Whole Grains

How To Lose 20 Pounds In 2 Weeks

Switching refined grains like rice and white bread with whole grains was found to help shed excess fat from the belly area. Whole grains also help lower your risk of heart diseases.

Whole grain foods like quinoa, brown rice, whole wheat, and oats provide dietary fibers and magnesium. These help in digestion, make you feel full and lower cholesterol levels and blood pressure.

4. Lean Meat

How To Lose 20 Pounds In 2 Weeks

Ditching the carbs and fats completely for protein helps boost your metabolism and aids in weight loss. You also burn about 30% of the calories from lean meat protein just from processing them.

5. Low-Fat Milk

How To Lose 20 Pounds In 2 Weeks

Low-fat milk gives you the benefits of whole milk without the extra saturated fat and calories. It provides an excellent source of protein, calcium, vitamins and minerals.

A healthy and vegetarian substitute for low-fat milk is almond milk. It has fewer calories as long as you skip the sweeteners. It has no cholesterol and saturated fat. It is also naturally lactose-free.However, unlike real almonds, it is not a good protein source. Almond milk also does not give you calcium, but some brands have added calcium and vitamins A and D.

6. Honey

How To Lose 20 Pounds In 2 Weeks

Honey is the most common sweetener substitute for table sugar. It has many benefits like reducing your risk of cardiovascular diseases. It also provides sweetness with additional vitamins and minerals but not calories.

Although honey contains sugar, the calories from that are minimal. It contains minerals like potassium, calcium, zinc, iron, and phosphorus. It is also an excellent source of vitamins C and B6, folate, riboflavin, and niacin.

Consuming honey helps lower cholesterol levels. It also aids in weight loss by mobilizing stored fat in your body.

7. Green Tea

How To Lose 20 Pounds In 2 Weeks

Green tea contains flavonoids and caffeine that gives you energy and boosts your metabolism. They lessen blood glucose levels by enhancing insulin activity. They also help in weight loss by increasing your calorie output and elevating your body’s ability to oxidize fat.

8. Eggs

How To Lose 20 Pounds In 2 Weeks

Eggs are one of the most healthy food there is. They are rich in essential vitamins and minerals, healthy fats and excellent protein. A large egg has around 78 calories and is very nutritious.

They help you lose weight because they keep you full and satisfied, lower your daily calorie intake, and stimulate metabolism. They are also generally inexpensive and easy to prepare.

9. Exercise Materials

Some of the simplest exercises you can try at home do not require anything special. You can do cardio by just doing jumping jacks, jogging, running, brisk walking or jumping rope.

However, if you want to amp up your fat loss through exercise, you may need weights and other equipment. Yoga mats, dumbbells, kettlebells, pull up bars, and medicine balls are just some of the essentials for more intense workouts.

10. Fitness App And Calorie Counter (Optional)

If you’re really serious about keeping track of your progress and calorie intake, fitness apps may just be the thing for you.

There are many types available. You can try ones that count calories in the food you eat or help you decide the correct amount or portions. Some fitness apps also include exercise programs and diet plans.

How To Lose 20 Pounds In 2 Weeks

Now that you have everything you need let’s get to the steps you need to do to achieve a 20-pound weight loss in two weeks.

Step 1: Establish Calorie Goals

How To Lose 20 Pounds In 2 Weeks

Your primary goal is to cut your calorie intakes into minimal but safe levels. You have to get rid of just enough calorie not to starve. You shouldn’t get to the point where your body resists shedding fat.

Find out your calorie needs and limits using a calorie calculator. The minimum daily calorie need is 1,200 calories for women and 1,800 calories for men. This is all you need to lose weight as fast as possible.

However, this changes depending on a number of calories you use per day. For example, you may burn more than 2,400 calories (women) or 3,600 calories per day (men). In this case, your minimum calorie intake should be half of your daily calorie burn.

Step 2: Drink Water ONLY

How To Lose 20 Pounds In 2 Weeks

As mentioned previously, drinking water boosts your metabolism. A weight loss study also found that consuming two glasses of cold water can improve your metabolism by up to 40% for 15 to 20 minutes.

Participants in the said study were found to lose 15 pounds in three months just by not drinking anything besides water. 

Drinking water before meals also makes you feel full, so you will not eat as much. Drinking a glass of water right after you wake up, thirty minutes before meals and before sleeping also help in weight loss.

Step 3: Eat Right, But DO NOT Starve Yourself

How To Lose 20 Pounds In 2 Weeks

Remove foods that contain too much sugar, sodium, and unhealthy fat from your diet completely. So, no junk foods, deep fried stuff or white carbs.

Opt for healthier choices like fruits, vegetables and healthy grains for snacks. Read labels since even granola bars, and yogurt may contain tons of sugar.

Eat low-calorie breakfasts that could include yogurt, low fat or almond milk, fruits, whole grain cereals or oatmeal. Whole grains will jumpstart your metabolism and give you the energy to get through the day.

For lunch, stick to low calorie but high-energy meals. An example would be 4 oz of baked salmon or grilled chicken breast with some vegetables like carrots or tomatoes.

For dinner, eat a balanced meal with 5 to 8 oz of lean meat or other proteins, and a cup of salad greens or vegetables.

Step 4: Have An Eating Schedule

How To Lose 20 Pounds In 2 Weeks

First of all, do not skip meals. Skipping meals may cause you to lose muscle and have difficulty losing fat. This can also lead to several other health problems and slow metabolism.

It is recommended to eat up to eight times a day in small portions. Doing this instead of having few, heavy meals allow your body to continue metabolizing all throughout the day.

Another way to effectively lose weight is to not eat after a specific time of the day. Usually, people who use this technique stop themselves from eating anything after 6 to 8 pm.

Step 5: Exercise

How To Lose 20 Pounds In 2 Weeks

Aside from eating right, another critical approach on how to lose 2 pounds in 2 weeks is regular and proper exercise. You can do workouts at home. You can also hit the gym or hire a personal trainer to achieve specific body goals.

Exercise at least 3 to 4 times a week or even for about an hour every day. You can even get expert advice regarding the best thermogenic fat burner supplements to maximize your weight loss during exercise. These also include antioxidants, vitamins, and hormones.


The steps here on how to lose 20 pounds in 2 weeks only prove that you don’t always have to feel terrible while losing weight. And it’s very possible if only you establish your goals and work on achieving them.

Once you get through this, the results may astound you. They may even encourage you to eat healthily and forget about the bad stuff altogether. Other benefits aside from losing weight are reduced risks of diseases, self-esteem boost and maybe a few good compliments.

So, did you find this tutorial enjoyable and helpful? If so, please do not forget to share and leave your comments in the comments section below. I’d love to know what you think!

Emily Brathen

Hi there! I'm Emily Brathen. I am a fitness and yoga instructor and a mom of one. Despite my hectic schedule, I still find time for doing the thing I love most - fitness and yoga. I love doing and teaching fitness and yoga because in my own little way, I am able to encourage people to take health and fitness back into their own hands.

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