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The Exact Steps to Lose 20 Pounds in 2 Months (Including 3 Workout Plans)

Trying to lose a pound after another in short periods of time seems impossible but a lot of people have done. We’ve all probably stumbled upon a success story of a fat-to-fit person on our Facebook news feed. If they can do it, you can do it too! 20 pounds in 2 months is a challenge you can do yourself. As difficult as it sounds, you can expect to share a success story of your own after a couple of months.


How many calories to lose 20 pounds in 2 months?

You must consume 3500 calories fewer than you burn in order to burn one pound of fat. Therefore, to lose 20 pounds over a two month period, you must burn 70,000 extra calories than you consume. This may sound like a lot, but it’s only a deficit of around 1150 calories per day. You can create a calorie deficit of 1150 calories per day by consuming around 1500 calories per day and exercising at moderate intensity for around 30 minutes per day in addition. That’s completely doable!

Let’s take a look at the other steps involved in losing 20 pounds of fat quickly.

How to Lose 20 Pounds in 2 Months

Plan ahead

how to lose 20 pounds in two months

If you’re lost on where to start, you can sign up with a trainer or dietician who can help you create a meal plan for the next 8 weeks. Although it is necessary to cut down lots of calories if you’re planning to lose 20 pounds in 2 months, it is generally recommended that you don’t consume less than 1200 calories per day without a supervision of a professional.

Keep a journal

Best way to lose weight as fast as possible

Whether it’s a digital app or an old-school notebook, you need a tool to help you keep track of your calorie intake. Which means you’ll have to record the food that you have been eating for the day so that you know how many calories remaining you’re allowed to eat for the rest of the day. Practically speaking, an app would give you far better and easier analysis as it automatically calculates calories for you. It’s also easier to see how far you’ve gone with your goals.

Set a deadline for your weight goal

best way to lose 20 pounds quickly

It is hard to stay motivated when you don’t have a concrete idea of when the diet plan is going to end. According to studies, any large weight loss plan over 11 weeks is a lot harder to follow. Even if you want to reach your 20-pound goal in 8 weeks, it might be more realistic to have a buffer and see if you need to extend for two more weeks.

Reduce calorie intake

best ways to lose pounds very fast

This tip is pretty obvious if we’re talking about weight loss. You may start reducing calories by 10-15% in the first few weeks just to adjust your body to the changes, and then you can further reduce it later according to your capacity. Just remember to be realistic and use the calorie calculator to make close-to-accurate calculations to your calorie intakes.

Eat healthier, eat better

tasty and healthy meals for weight loss

As much as you can, you must try to eliminate processed foods from your diet. And a much better tip is to do the cooking on your own. At least with cooking, you know exactly what you are eating and you can avoid the hidden sugar and fats when eating outside. Organizing your vegetables and ingredients before starting your diet plan is also a good idea. One more tip for a more effective weight loss plan is to have more protein and fiber in your diet. Protein will help you feel full faster, boosts metabolism, and keeps the muscle while you are burning fats. While fiber helps you lose weight if you increase your intake for more than 30g per day.

Read Our Recent Article > How to Lose 40 Pounds Quickly!

Try eating smaller but more frequent meals

how to lose 20 pounds quickly with diet changes

When writing your meal plan, others find it effective to do small meals or do snacks in between to avoid the blood sugar from dropping significantly. It will also help with brain conditioning as it will definitely think that you need to eat more as you are losing weight and will, therefore, make you hungry all the time.

Never skip breakfast

Eating breakfast each day is a fantastic help on a weight loss diet

Breakfast is an important meal that you cannot avoid skipping. Heavier breakfast means having enough energy for the day and it will make you eat lesser during the day—especially dinnertime. Breakfast will instantly kick-start your metabolism. Don’t forget the whole grain cereals, fruits, and low-fat dairy products.

Remove liquid calories

coffee boosts metabolism and is a great addition to a fast weight loss program

This is something a lot of people, especially coffee lovers that put a lot of cream and sugar in their cups, have a hard time doing. Aside from coffee, removing soda, milkshakes, and alcohol from your diet will help you significantly in your weight loss goal. Be wary of fruit juices as well as they might contain lots of unwanted sugar. To be practically honest, the only liquid that you should be drinking in huge amounts when dieting is plain water. It makes you feel full and helps your body avoid dehydration. But if you want something sweet and flavored, you can try coconut water or some nice tea.

Exercise, exercise, exercise

how to lose 20 pounds in 2 months

Doing so will not only make your metabolism faster (especially using the free weights and resistance bands) but will also enhance your blood circulation and build your muscles for strength. It is usually more effective to sign up with a personal trainer and train with them once a week or once in two weeks. Your personal trainer will help you distinguish which exercises you need and how often you need to do them to meet your weight goal, and helps you keep on track in the next two months.

On top of this, you can also sign up for fun fitness classes with your friends to keep you motivated. You should also note that while exercising, you build your muscles more, which contains a lot of mass just like fat. So if you’re looking at the scale to keep track of your weight loss, you might not see a lot of difference since the fats will just turn into muscles. However, when you look at the mirror and see that you look leaner—that’s when you’ll actually see the difference.

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About the author


Thank you for reading my article! I am Holly Nunan, a mother of three daughters aged four, six and eight. I'm an Exercise Physiologist with a passion for exercise, fitness, raising healthy children and natural and alternative remedies. I have a simple mission to help each reader that comes to our website to take away one new piece of healthy information that they can immediately apply to their life. If I've helped you find that today, it's mission accomplished!