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How to Lose 20 Pounds in 2 Weeks Fast (2023)

As we know, A healthy mind lives in a healthy body, and the importance of health cannot be undermined, Obesity not only hampers your health but also distort your physical appearance.

People today are striving to look beautiful and stay fit. If you are overweight, you are highly prone to diseases like blood pressure and diabetes. The erratic lifestyles of today demand a healthy diet and an active life to stay fit.

If you have tried fitting in an old dress or a suit for an occasion, and the dress or suit ended up being too small, you are struggling with the problem of increased weight. You should not ignore this issue and it is likely to escalate in the future, if not taken care of now.

The Internet today is flooded with lots of tips on how to lose those extra pounds. But it is important to lose weight in a healthy way to avoid any health hazards.

Many people go for crash diets which end up in hair fall and other health issues. If you are looking for healthy ways How to Lose 20 Pounds a week quickly, here we go.

In this article, we have listed tips on how to lose 20 pounds in a week or in the shortest time possible.

How to Lose 20 Pounds in a Week

1. Use a Small Plate

Yes, you read that right! The portion of the food we eat plays a significant part in how many calories we consume. To lose weight, you need to cut down on the extra calories to create a calorie deficit.

How to Lose 20 Pounds in 2 Weeks

Hence, it is important to learn about balancing your food portions. One of the easiest ways is to use a small plate for your meals. It delivers psychological satisfaction about the small portion of food you eat is enough for you. Pro-tip. Consider using a red plate; research has shown that by using a red place or bowl, you are likely to consume less food as red is mostly associated with danger.

2. Eat Lots of Fruits and Vegetables

Fruits and vegetables are high in fiber and low in calories. They also contain important minerals and vitamins that will keep you healthy. However, all fruits and vegetables are not healthy. Vegetables like Potatoes and Sweet potatoes are high in starch which is a form of carbohydrate and must be strictly avoided.

Eat lots of fruits and vegetables

Similarly, Fruits like Melon and Mangos are high in sugar which also accelerates the carbs level in your diet Hence, to achieve your weight loss goal in a week, there are several fruits you need to avoid. If you want to know, how to lose 20 pounds in 7 days? You need to keep off these fruits and vegetables off your plate.

3. Cut Down the Excessive Carbs

To lose weight quickly and effectively, it is important that you should replace the carbs with protein in your diet. Excess carbs get stored as fat in your body. By creating a calorie deficit, your body starts using fat as a source of energy.

How to Lose 20 Pounds in 2 Weeks

By increasing the protein intake, you do not lose muscle weight, The body starts burning the fat into muscle mass gradually. Avoid sugary drinks, packaged foods, and rich sources of carbs in your diet. You May Consider Following a low-carb diet like keto

4. Stay Hydrated

Try to drink 3 to 4 glasses of water first thing in the morning. Water helps to clear out toxins, in turn, increasing metabolism. Also, we sometimes mistake thirst for hunger and in turn, end up eating when all we needed was a glass of water. If you do not keep yourself hydrated, you may end up losing water weight which is not healthy.

How to Lose 20 Pounds in 2 Weeks

5. Stay Away From Alcohol

If you are to attain your goal in the shortest time possible, one thing you need to put away is your beer or that bottle of wine. One glass of wine contains as many calories as a bar of chocolate. Isn’t that alarming? As we do not want extra calories, avoid alcohol strictly.

How to Lose 20 Pounds in 2 Weeks

6. Exercise Get More Active

if you have not been working out then it’s time to increase your workout session as well as routine. For faster results, consider high-intensity interval training, this training involves regular workouts but includes lifting weights. That extra push will play a big part in reaching your end goal. Instead of using the lift or the escalator, why not use the stairs?

How to Lose 20 Pounds in 2 Weeks

How to Lose Weight in a Week With Exercise?

Exercising is highly important to lose weight quickly, It helps in burning fat and keeps your body toned. If you want to know how to lose 20 pounds in a month, From brisk walking to many training and cardio exercises are highly recommended.

Walking is a simple yet effective form of exercise that has been proven to help keep you fit as well as make use of those calories.

For the next week, run for 30 minutes daily, running is the best cardio to ensure you have enough blood supply for an active day ahead as well as burn off body fats.

You can also incorporate running with some other exercises to ensure you reach your goal faster.

How to Lose Weight in 2 Weeks Naturally?

Keep track of your calorie intake. If you have an active day with more physical activity then you may require more calories compared to someone who spends their day in the office.

The calories needed by each person are different and are determined by various factors such as weight, activity level, age, etc.

So be sure to calculate the number of calories needed to take you through the day.

Refrain from processed and refined foods

Processed foods are high in sugar, carbs, salt, and fats.  All these ingredients to weight gain.

Processed foods also provide minimal nutritional value. Hence, to lose weight, you need to keep off these foods. If you are buying processed food, do not forget to refer to their labels to check their nutritional value.

Do Not Skip your Breakfast

To achieve your goal, you may be tempted to skip some meals. However, skipping meals is not a good idea. Breakfast is the most important meal of the day that keeps you energized for the whole day. You can avoid munching between meals. But do not skip breakfast.

Have a menu for the week

A good idea is to shop for food for the entire week. This will help you monitor your calorie intake. You can plan for your next meal and this helps in skipping the snacks.

Avoid Stress

Stress affects your weight loss goals adversely. You might end up eating more to relieve your stress. People binge on high-calorie food such as ice creams and chocolates to get rid of stress. You can meditate to escape stress.


How quickly can I Lose 20 lbs?

You can lose 20 lbs in a few months by following a low calories diet. You are also required to work out vigorously including resistance training, cardio training, and interval training, it is highly recommended to reduce weight steadily to maintain your overall health.

Is it safe to lose 20 pounds in a week?

Although the loosing of weight varies from person to person, extreme dieters can lose 20 pounds of weight in one week to ten days. Crash dieting and rigorous workout are extremely important to lose weight fast.

How much weight you can lose in 7 days fast?

There are several factors on which the weight loss of a person depends. The researches show that you can lose 2 pounds each day. But, most of the weight you lose accounts for water, carbs, and muscle mass.

How can I lose 20 pounds in a week without exercise?

If you want to lose weight without exercise, your diet plays a vital role. You need to eliminate the white carbs completely from your diet. Include protein sources like legumes, eggs, and cheese in your diet. Avoid drinking sugary drinks and include lots of fresh vegetables in your diet.


Losing weight is not a one-day game. A gradual shift to a healthy diet and active lifestyle is important to lose weight. If you want to lose weight quickly there are some shortcuts but these are not feasible in the longer run. It is highly recommended to exercise 5-6 hours a week along with following a healthy diet.

Ambrosina Kimani
Ambrosina Kimani
Ambrosina wrote this article. She loves to write about Health, Travel, and more.


  1. Been thinking of doing morning runs, and this came at a right time. Eating oats is something I have trouble with?. But getting there☺. Always nice content you have. Love❤❤


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