How to lose 20 pounds in 2 weeks? It isn’t advisable to attempt to lose 20 pounds in two weeks because it is not healthy. A recommended healthy weight loss is 1 to 2 pounds per week. If you are on a structured diet and exercise program, you can lose up to 4 to 5 pounds in two weeks which is attainable. To lose weight you need to be in a caloric deficit which means burning more calories than you consume.

How to Lose 20 pounds in 2 weeks? IStock- photo credit: prostock-studio

You need to be mindful of how many calories you are consuming if your objective is to lose weight. Two of the best tips to follow to help suppress your appetite and eat less food are eating more fiber in your diet and drinking more daily.

Some of the best fiber foods to eat are fruits and vegetables which will signal to your brain that your stomach is full.

Some good fruits and vegetables to eat with every meal:

  • Oranges
  • Apples
  • Bananas
  • Peaches
  • Strawberries
  • Broccoli
  • Spinach
  • Brussel Sprouts
  • Green Beans

Studies have shown that drinking water with your meals can help suppress your appetite. The reason why people struggle with weight loss is they eat too much food that is bad and is high in calories. You can lose 20 pounds in about 9 to 10 weeks roughly and that comes to 2 pounds of weight loss per week.

Eating protein with every meal can help with building and maintaining muscle. And this will make you full while suppressing your appetite.

Some good healthy sources of protein are:

  • Chicken
  • Turkey
  • Fish
  • Beef
  • Tilapia
  • Steak

There was a 2020 study that showed that following a high protein diet can help with weight loss for a period of 6 to 12 months. Protein is one of the most integral building blocks to lean muscle mass. The more lean muscle mass you have on your body the faster your resting metabolism will be. Your lean muscle mass drives the rate of your metabolism.

To lose weight you need to be on a low-calorie diet that allows you to be in caloric deficit that will elicit weight loss. Diet is important but exercise is also important too. You need to be able to burn calories to be able to lose 20 pounds. Some good cardiovascular workouts you can do to burn calories are:

  • Walking
  • Jogging
  • Gardening
  • Dancing
  • Cycling

The CDC and the American Heart Association recommends doing at least 150 minutes a week of cardio to maintain a healthy heart. And that comes out walking 30 minutes for 5 days a week.

Resistance training workouts are also important when it comes to weight loss. There was a 2018 study that showed that your resting metabolism increases with resistance training. When you implement resistance training regularly it prevents muscle loss.

Some good resistance training workouts are:

  • Resistance band workouts
  • Free Dumbbell weights like dumbbell curls, standing dumbbell shoulder press, flat dumbbell chest press,
  • Weight machines
  • Bodyweight workouts like push-ups, dips, body squats, lunges, planks, sit-ups, crunches, etc.

If you can combine a sensible diet and exercise program in your weight loss routine, you can lose 20 pounds in 10 to 12 weeks.

The Bottom Line is you can’t lose 20 pounds in two weeks in a healthy way. But you can lose 20 pounds in 10 weeks following a structured diet and exercise program.

If you have any interest in trying any of our online diet and weight loss programs to help you shed body fat and achieve your best body, then click on the link below.

Weightloss programs & Personal Training Rates – Welcome to Obi Obadike | World Renowned Fitness Expert

About Author- Obi Obadike

About Obi Obadike – Welcome to Obi Obadike | World Renowned Fitness Expert

Sharecare Names Top 10 Fittest Cities in America – Sharecare


  • CDC-
  • CDC-
  • Miketinas DC, Bray GA, Beyl RA, Ryan DH, Sacks FM, Champagne CM. Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study. J Nutr. 2019 Oct 1;149(10):1742-1748. doi: 10.1093/jn/nxz117. PMID: 31174214; PMCID: PMC6768815.
  • Bellicha A, van Baak MA, Battista F, Beaulieu K, Blundell JE, Busetto L, Carraça EV, Dicker D, Encantado J, Ermolao A, Farpour-Lambert N, Pramono A, Woodward E, Oppert JM. Effect of exercise training on weight loss, body composition changes, and weight maintenance in adults with overweight or obesity: An overview of 12 systematic reviews and 149 studies. Obes Rev. 2021 Jul;22 Suppl 4(Suppl 4):e13256. doi: 10.1111/obr.13256. Epub 2021 May 6. PMID: 33955140; PMCID: PMC8365736.
  • Miller T, Mull S, Aragon AA, Krieger J, Schoenfeld BJ. Resistance Training Combined With Diet Decreases Body Fat While Preserving Lean Mass Independent of Resting Metabolic Rate: A Randomized Trial. Int J Sport Nutr Exerc Metab. 2018 Jan 1;28(1):46-54. doi: 10.1123/ijsnem.2017-0221. Epub 2018 Jan 24. PMID: 28871849.
  • Moon J, Koh G. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. J Obes Metab Syndr. 2020 Sep 30;29(3):166-173. doi: 10.7570/jomes20028. PMID: 32699189; PMCID: PMC7539343.
  • Bracamontes-Castelo G, Bacardí-Gascón M, Jiménez Cruz A. Effect of water consumption on weight loss: a systematic review. Nutr Hosp. 2019 Dec 26;36(6):1424-1429. English. doi: 10.20960/nh.02746. PMID: 31657610.
  • Kim JY. Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance. J Obes Metab Syndr. 2021 Mar 30;30(1):20-31. doi: 10.7570/jomes20065. PMID: 33107442; PMCID: PMC8017325.