How to Lose 20 Pounds in 2 Weeks

Obesity has become a widespread concern all over the world nowadays. It invites many serious health issues like diabetes, heart diseases, arthritis, kidney diseases, and so on. So, people are hankering after losing their extra pounds by any means.

We are going to present you how to stay fit and young, and lose 20 pounds in 2 weeks without hitting the gym like a crazy.

How to lose 20 pounds in 2 weeks

Is It Possible to Lose 20 Pounds In 2 Weeks?

Well, if you were looking for a precise answer, I would probably say YES! It is possible to lose 20 or more pounds in just 2 weeks with some certainly convenient methods.

20 pounds is definitely a huge amount to lose just in 2 weeks, but it’s not completely impossible. A healthy diet plan and some effective exercise can help to lose that much of weight, or even more if you are super sincere.

Is 2 Week Weight Loss a Permanent Solution for Weight Gain?

It is some kind of tricky question to answer straightforward. However, to be very honest, short time weight loss programs do not produce lifelong results.

It definitely works at a time, when you are following the weight loss hacks. From that particular point of view, a two-week weight loss plan is some temporary solution.

Moreover, if you go off track, after few months, the lost weight comes back most often. It is generally adopted when people want to lose some weight within a few days regarding any occasion like wedding, holiday, etc.

Follow 03 Steps to Lose 20 Pounds in 2 Weeks:

To lose weight without in a convenient way, you need to follow these three major steps: Meal Plan, Exercise, and Some Do’s and Don’ts’s. Wondering, what you should do and what you should not do? Keep your eyes glued to the screen and keep scrolling!

First of all, a proper meal plan helps to make you feel full so that you do not intake extra calories. Feeling full is truly important while planning to lose some extra pounds. And, it really works!

Besides, regular exercise is a must to balance your calorie intake and burn the stored fat.You will definitely experience a change if you track your calorie intake and calorie burning.

Finally, you should keep in mind what do and what not during the weight loss journey you are in.

01. Meal Plan:

Proper diet plan is very effective if you want to lose weight. The diet plan should be balanced in nutrition. Also, you need to ensure that you are not skipping something essential for the body to run efficiently and going for something unhealthy though you love to have the item.

In this section, we are going to present you a healthy and balanced meal plans for breakfast, lunch, and dinner to lose 20 pounds in 2 weeks.

Morning Breakfast

Breakfast is the most important meal. To lose weight, you must eat a healthy and well-balanced breakfast that gives you nutrition and energy for the whole day. There are various types of meal plans that help you to lose weight. The most effective ones are stated below –

  • Take a bowl of chopped tomato, cucumber, spinach and two egg whites.
  • Alternatively, take a bowl of wholegrain oats or cereal, a glass of milk along with freshly chopped almonds or peanuts.
  • Or, you can add plain Greek yogurt, 1 tablespoon honey and mixed fruits in a bowl along with the oats or cereal.
  • Or, you can take 2 boiled eggs, 1/2 avocado, 2 brown pieces of bread and a cup of unsweetened green tea for breakfast.

Always remember to take a glass of lukewarm water along with lemon juice before breakfast. It is a very beneficial health drink to lose weight faster.


The lunch should be lighter than the breakfast. It should be full of sufficient protein and less carbohydrate.

You should keep in mind that your diet plan contains less calorie but much energy so that you can lose 20 pounds in 2 weeks. The meal plans for lunch are as follows –

  • 2 hard-boiled eggs, a bowl of fresh spinach, some cherry tomatoes, asparagus and mix them with 1 tablespoon fresh olive oil
  • Or, take two pieces of grilled chicken breast, 1 brown bread, and some freshly chopped cucumbers
  • Or, mix 1-ounce fresh goat cheese, some cherry tomatoes, cucumber, steamed spinach, finely chopped coriander leaves, 2 teaspoons olive oil and 2 pieces of baked or grilled chicken or turkey breast
  • Or, take 1 brown bread, 2 pieces of grilled chicken breast, celery leaves, 1 small bowl of lentil soup and some boiled broccoli


Dinner is also significant to lose weight. It should be healthy, yet light. Dinner must not be heavy because it is not easy for your body to digest heavy or rich foods at night.

Some of the most efficient weight loss dinner plans are presented below –

  • For dinner, you can have a bowl of fresh salad or steamed vegetables. Salad should include cucumber, tomato, broccoli, cabbage, papaya and 1 tablespoon extra- virgin olive oil.
  • Or, take some grilled salmon or chicken with fresh and steamed vegetables like spinach, tomato, etc.
  • Take a bowl of oats and milk. Add banana, strawberry, and peanuts into it. It will give you proper nutrition.

It is good to take lukewarm cumin water and honey before going to bed. It increases metabolism during sleep. For morning snack, you can take 1 large cup of green tea, an apple or some puffed rice.

For the evening snack, you can eat some fresh almonds, boiled chickpeas, avocados, berries, apples and a cup of green tea. Green helps a lot to detoxify your body and contribute a lot to lose weight.

02. Exercise

To make your diet plan work successfully, you should take exercise on a regular basis. Regular exercise helps to move the limbs of our body and thus burns extra calories from our body. There are different types of exercises that help in reducing weight.

You need to consult a doctor or a health instructor to know which physical exercises suit you the most. Very often people try to practice random exercises without knowing which one will help them to reduce weight fast.

Not all the exercises should be practiced in the morning or in the afternoon. Some are better to be done in the morning and some in the afternoon. In this section of our post, we are going to show you when and what exercises you should practice losing weight.

Morning Exercise

Some exercises are better to do in the morning. Some of the most efficient exercises are given below –

    • Warm Up

Before doing any exercise, warm up is important. It makes the body ready for further exercise and prevents sudden shock and pain. It includes clockwise and anti-clockwise neck movement, 2 minutes of fast walking or jogging.

    • Walking

Walking is an excellent exercise for losing extra weight. 40 minutes of daily walking is considered to be one of the most fruitful exercises to lose that extra pounds from your body. Morning walk is recommended, however, in this regard but it can also be adopted in the evening.

    • Running

Running is one of the most effective exercises to lose weight faster than anything else. Running helps your heart beat faster and thus removes fat from veins. Running in the morning is the best exercise so far.

    • Skipping

Skipping in the morning is very useful for losing 20 pounds in 2 weeks. Get back to your teenage when you used to do it with neighborhood friends.

    • Bicycling

Cycling is another crucial exercise for weight loss. It helps to stretch our muscles and burns fat faster. Cycling is also very effective to keep your heart healthy. Though it involves the lower portion of your body much, cycling takes good care of the upper portion of your body when you place your hands on the handlebars as well.

    • Circuit Training

Circuit training is a type of cardio exercise to burn extra calories. Squat jumps, burpees, hand walks and plank lifts are some of the examples of circuit training. They are recommended to do in the morning.

    • Kickboxing

Kickboxing helps to burn fat and lose weight faster. Why not give it a try if you can manage?

    • Yoga

The most suitable time for doing yoga in the morning. Yoga helps to stretch your body, removes aches, strengthens the organs and contributes to lose weight. Yoga also helps to attain mental peace and gives your day a fresh start!

    • Swimming

Swimming is a perfect exercise for weight loss. Every stroke helps to cut fat from our body. As a whole body workout, swimming is beneficial for overall fitness. Try to go to swimming at least twice a week or as many time as you can manage.

Afternoon Exercise

Afternoon exercise helps to regulate our want of food for dinner or supper. It stops us not to take big meals at night. Afternoon exercise also promotes better sleep, which is very important to stay fit and healthy. Some of the most effective afternoon exercise includes-

  • Walking

Walking is suitable at any time. It’s the best exercise of all to lose weight. Get an exercise buddy and start going to short distance walking. You can also walk home from office if it’s not too far to walk.

  • Running

Running in the afternoon helps to regulate our food habit and thus contributes to weight loss.

  • Jogging

Jogging is best at any time. A 20 minutes jogging is very useful for this purpose. Let’s get going in nature and inhale some fresh air in the dusky evening or cheerful morning.

  • Playing basketball

Basketball playing is a magical exercise to lose the extra weight. You can start playing basketball in the afternoon or evening with friends, colleagues, or weight loss enthusiasts like you.

  • Aerobics

The modern world is much dependent on aerobics as it helps to boost metabolism that ultimately contributes to weight loss.

03. What You Should Do and What Should Not Do

Some very common things out there you should do and you should avoid losing weight faster. Eating a well-balanced diet, doing exercise, taking high protein meals, avoiding sugary drinks and canned snacks will help to lose weight faster.

Always keep in mind that skipping meals will not actually help to lose weight. Rather, it weakens you, and at a time, your body adjusts to it. Here are a few things you need to do and some to avoid at the same time.

What You Should Do Regularly

  • Drink Plenty of Water

Drinking sufficient water contributes a lot in losing weight. It helps to detoxify your body. It regulates calorie intake like sweetened beverages. Drinking water helps to smoothen your skin and keeps it hydrated.

Drinking water before taking meal is a great way to take less food and feel full. It also contributes largely to lose weight. Also, after taking every meal, we should take water to digest that food conveniently.

  • Take High Protein Diet

A high protein diet helps to increase metabolism and contributes to weight loss. If you are on diet, make sure you take more protein so that you feel full and loose appetite for food.

You can have hard boiled eggs, grilled chicken, turkey or salmon to add protein to your diet. Organic meats can also serve the purpose.

  • Eat fresh Fruits and vegetables

Fruits and vegetables contain high fiber, vitamins, minerals, water that are helpful in many ways as well as cutting extra pounds from your body. They are a good source of energy and nutrient. Vegetables and fruits are food that can be consumed without a second thought.

People who eat fruits and vegetables daily, lose weight faster than others because these foods make you feel full. You can try cucumber, broccoli, spinach, cabbage, papaya, celery, cauliflower etc.

  • Take Less Carbohydrate

Carbohydrates help in weight gain. You should try a low-carb diet if you are serious to lose 20 pounds in 2 weeks. Taking high protein and fat as well as cutting carbohydrate limits our appetite for food. Thus, our calorie intake decreases and we step forward to losing weight.

  • Drink Green Tea and Honey

Green tea is full of natural antioxidants. This tea also contains Vitamin A and E. It is very helpful to lose extra pounds. Taking 4-5 cups of green tea everyday helps the weight loss procedure work more quickly. It burns fat, especially the stubborn belly fat.

Taking green tea with natural organic honey is more beneficial to health. It is recommended for those who are on a weight loss journey.

  • Get Sufficient Sleep

People become obese when they do not sleep properly. Researchers show that 6-7 hours of sleep a day helps in weight loss. When sleep is interrupted, our appetite hormones fluctuate and we feel hungry.

People who sleeps enough are more likely to be thinner. So, if you are on a weight loss program, make sure that you can get enough sleep per day.

  • Eat Slowly

Fast eating is a bad habit for those who are obese. It helps to intake more calories because our body cannot understand whether we are full or not. In this case, slow eating is recommended.

When we eat slowly, some hormones increase that contribute of weight loss. Chewing makes us feel full and we take fewer calories then.

  • Take More Fiber

Fibers may help in weight loss. Fibers give the feeling of fullness. It increases hormones that makes us feel very full. It keeps our stomach full for long time and we do not feel hungry.

This habit prohibits us from eating and we lose our weight naturally. So, if you want to lose weight, you must add more fiber to your everyday meal.

  • Take Smaller Plates

When you take smaller plates, you eat less. Scientists show that when people eat in smaller plates, they grab lesser foods on their plates because smaller plates get filled with fewer foods. It is a very good psychology.

So, when you are trying hard to cut that extra pound from your body, you can try this technique.

  • Drink Unsweetened Coffee

Coffee contains antioxidants and caffeine that are healthy. Unsweetened coffee boosts metabolism and reduces weight naturally.

Black coffee contains a little calorie that is not harmful and certainly helpful because it gives the feeling of fullness. It gives you energy too.

  • Eat in Front of the Mirror

People who are trying to lose weight should eat in front of the mirror. This habit helps to take less food because it reminds them of their goal. Looking themselves in front of the mirror, people try not to eat more food and thus step toward weight loss.

  • Climb Stairs

Climbing stairs rather than using lifts is indeed a good habit. 15 minutes of stair climbing daily is considered as a very good exercise as well. It moves the limbs of the body and burns fat faster.

You can also walk to office and contribute to the go green revolution if it’s nearby other than burning gasoline racing your car.

  • Do Exercise

Regular exercise is a must for you if you want to lose weight. If you think that you can reduce weight without exercising, then you are wrong. Exercise keeps your body fit and makes you stronger.

It contributes to a great extent in weight loss too. Regular exercise burns those extra pounds from everywhere of your body and makes you slimmer.

You can try walking, running, swimming, yoga, cardio, basketball, aerobics, kickboxing, weightlifting and other exercises to lose weight.

What You Should not Do

  • Avoid Canned Foods

Canned or processed foods contain a lot of added sugar, cholesterol, tasting salt, etc. are harmful to health as well as contributes to weight gain.

If you take processed foods, your appetite hormones will increase and you will feel to eat more and more. It causes addiction to food. So, you should avoid taking canned foods if you truly want to lose weight and shape your body.

  • Limit Taking Sugar

Minimize your sugar intake to get faster result on the weight loss journey. Take green tea, black tea or black coffee without sugar. Sugar is a tempting food that makes you take more foods.

People take sugar by drinking beverages and many kinds of fruit juices without even knowing. You should be very conscious particularly while taking these foods.

  • Don’t Eat Quickly

You must learn to eat slowly if you want to lose weight. Fast eating does not give that full feeling and our brain wants more food than we need. Fast eating emits hormones that are responsible for weight gain.

And, it ultimately results in obesity. So, slow eating is recommended to lose the extra pounds.

  • Do Not Watch TV While Eating

People who watch TV while eating their foods, gain weight fast. This happens because our brain remains busy with watching TV and fails to give the signal of fullness.

So, people cannot understand if they are full or not and often grab more food. This makes them gain much weight. So, avoid watching TV while eating.

  • Don’t Fill Your Plate Fully

People often fill their plates with different types of fried foods like French fries, chips, sweet fruits, cakes, cookies, nuggets etc. These are not good habits.

You should fill your plate with fewer foods and the foods be like hard boiled eggs, broccoli, spinach etc. Eating healthy is the prerequisite when you are planning to lose weight.

  • Avoid Alcohol

Alcohol is not good for your overall health. Besides, alcoholics are in the high risk of gain weight comparatively faster.

Alcohols like beer, red sangria, margarita, Pina colada etc. are high in unsaturated fats and low-density cholesterol that are notorious to health and helps in weight gain.

These drinks are totally prohibited if you want your weight loss mission to be successful.

  • Avoid Sugary drinks and Fruit Juice

Fruit juice even if it is made at home without adding sugar is not at all healthy. It produces unsaturated sugar that is not absorbed by our body and it remains stored as fats.

Sugary drinks and fruit juices contribute a lot to be weighty. It is better to eat fruits than to drink juices. So, it must be cut off.

  • Never Skip Meals

It is a common mistake every dietarian follows that is they often skip meals to lose weight. But skipping meals is never a solution. Losing weight depends on boosting metabolism.

If you skip your meals, your metabolism will decrease and the body will store the fats instead of burning them and you won’t lose weight.

  • Do Not Take Supplements or Medicine

People often find quick solution to lose weight. So, they start taking weight loss pills or medicines that are full of caffeine and diuretics. These ingredients snatch all the nutrients away from our body and makes us weak very quickly.

You should remember that you have put on weight gradually and so you need to burn fat gradually. So, never take these types of pills.

  • Minimize Ice Cream Intake

Ice creams are made of whole milk that is full of cream. Though is very taste soothing, yet it should be avoided. It contains too much sugar and fat that is high in calorie. You should not buy ice creams if you are on a diet.

  • Do Not Eat Junk Foods

Junk foods are foods that are incredibly tasty and easy to find. People are so much depended on these foods these days as they are tasty and are available everywhere.

But junk foods contain a lot of calorie that can ruin your whole diet in less than a minute. They are often made with processed meat and refined flour that are unhealthy for our body.

They are often deep fried and topped with unhealthy seasonings. People often take fast foods because life has been very busy now. But if you are on a weight loss program, you must avoid fast foods.

User-Based Questions & Answer:

How Can I Lose 20 Pounds in 2 Weeks Without Exercise?

Losing weight without workout or exercise is quite difficult. It takes time and does not give the proper result, yet it works. There are certain things that should be done to lose weight without exercise. They are described below:

  • Chew your food without hurrying. Eat slowly.
  • Take your meals properly. Never skip any meal.
  • Have a proper sleep every day.
  • Take more protein
  • Cut off carbohydrate
  • Avoid junk foods and carbonated beverages

Can I Just Drink Water, Eat Oranges And Exercise All Day As Much As Possible And Lose Weight?

Drinking water and eating oranges are good for health but not excessively. No one can lose weight by only drinking plenty of water, eating oranges and doing physical exercises. Our body needs proper nutrients to work properly. We need to eat a balanced diet so that our body parts work properly.

If we cut off carbohydrate, protein, fat, vitamin, etc. from our everyday meal, we will never get proper nutrients to keep fit. You can minimize taking carbohydrate. You can cut off ice cream, chips, carbonated beverage, alcohol, fast food from your diet chart and add fresh fruits and green vegetables and thus can lose weight.

How Many Calories Do I Have To Burn To Lose One Pound?

To lose weight, we need to burn calories. Burning calories is not a magic. It needs effort, enthusiasm, care, sacrifice, and labor to lose weight. You need to burn approximately 3500 calories to lose only 1 pound. That means if you can manage to lose this much of calorie, you can burn only 1 pound.

What Are The Recipes For Salads That Promote Weight Loss?

Weight loss salad recipes are given below:

  • Add carrot, cucumber, broccoli, strawberry, raspberry, peas together. This is an excellent salad for weight loss
  • Grilled chicken or salmon or tofu salad along with parsley, coriander, nuts.
  • Mix spinach, iceberg, romaine, and radicchio together and add 1 tablespoon olive oil to make a fat free salad.
  • Add sliced apple, orange, nuts and low-fat mozzarella or cheddar cheese to make the salad.
  • Take some sliced purple potato, two hard-boiled eggs, celery, low-fat shredded cheese and coriander leaves.
  • Take some chopped tomato, cucumber, carrot, garlic, green onion, green chili and mix them together.

What Food Should I Have If I Am Really Hungry?

Dieting makes us hungry often more. There are foods that you can have while you are on the weight loss journey.

These foods are Greek yogurt with nuts, rice cakes, popcorns, grilled salmon or turkey, baked chicken breast, organic fruits and vegetables, fresh soup, different types of salads, oats, hard-boiled eggs, dark chocolates, unsweetened coffee or green tea, etc.

These foods contain low calorie and make you feel full. Drink water as well. You can have these when you are really hungry.

Can I Eat Avocados On This Diet?

Avocado is a fruit that contains fat than other fruits. However, yes, you can eat avocados on your diet. Avocado is considered to lower your cholesterol level and gives the feeling of fullness. Moreover, it reduces belly fat as well. Just cut an avocado in half and consume it. No need to take more as it will be stored as fat.

Bottom Line:

By the time you scrolled down here, we expect that you read between the lines and come to know how to lose 20 pounds in 2 weeks. We hope this post was helpful, motivating, and you enjoyed reading. If there’s anything important we missed in the post, don’t hesitate to let us know.

Feel free to contact us for any query related to the blog. Also, it will be our pleasure to publish your personal weight loss experience if you like to share with our readers.

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