How to Lose 20 Pounds in 2 Months : 15 Actionable Tips

If you’re thinking that it is not possible to lose 20 pounds in 2 months, you need to have a re-think! I am glad to inform you that it is very much possible. By the way,  no one is talking about magic pills or wraps. But in simply cutting bloat, fat and water weight.

Being Overweight is a challenge that anyone can face, it doesn’t matter the age. This is the resultant effect of the junk food that many take and the lack of control on the intake of calories and improper schedule.

But for anyone that needs to lose weight all of a sudden, we have written this post. To lose 20 pounds in 2 months is certainly a huge amount. Thus, if you want to achieve this goal, you will need to put in a lot of effort.

In the extreme case that you want to lose 20 pounds in 8 weeks or 2 months, you’re looking at a diet reduced to about 500-1000 calories per day. If you’ll be taking a month or two to lose 20 pounds, then you can allow yourself 1500 calories per day.

The low-sodium diet helps banish water weight and bloat. Lean protein revs up the metabolism, allowing for maximum calorie burn. Short bursts of cardio fuel the calorie burn without taxing the body too much.

Proper dieting alone is not enough, you need to also get a workout routine to burn off calories. The combination of the two will help you lose that amount of weight. Thus, pick as many tips and follow them strictly. work them in your schedule for complete two months at a stretch.

The more you pick, the more weight you’ll lose. If you start today, by this time next week, you’ll look and feel much lighter. And in 8 weeks, you would have reached your goal.


Related:  10 Best Fat Burning Foods for Instant Weight Loss

                    8 Best Exercises to Burn Upper Belly Fat

                  7 Best Exercises To Lose More Than 15 Pounds In A Week


15 Tips to Lose 20 Pounds in 2 Months

This is an emergency weight loss plan & not a permanent weight loss plan because it’s not easily sustainable for long periods of time. Only use this plan if you’re planning on losing weight for your wedding, reunion, vacation, trip to the beach, to make a weight class, to get a job. 


1. Drink A Lot of Water



On your journey to lose 20 pounds in 2 months, it is important to keep drinking water. Each serving of a sports drink, energy drink, fruit smoothie, or even light beer contains about a hundred calories. But even these beverages do not satisfy you the way 100 calories of food does, so there’s no point taking them.

Other liquids may be high in sodium and carbohydrates, which trick your body into retaining water, puffing you out.

Water, on its own, has zero calories and carbs and little to zero sodium. This is what makes it the perfect drink to slim down. Strangely, it actually helps flush out excess water weight as well as jump-starts your metabolism. If it’s just too boring, add lemon wedges or mint leaves.


2. Keep A Food Diary

Pick up a pen! If you would be losing that amount of weight, you need to keep a record of everything that you eat and drink. You will see tremendous results by writing down the things you eat. Because by so doing, you will be holding yourself accountable. Thus, you will be more committed to losing weight.

Keeping a food diary doesn’t have to be boring. Let your food diary be an avenue for you to write down your feelings, emotions, and thoughts.  Doing so can help to relieve stress naturally (which, by the way, helps with weight loss too!).

Use your food diary to record how many calories you eat each day, so you can make sure you’re hitting your weight loss targets. How many calories you’ll eat depends on a few factors — an online calculator can estimate how many calories you’re burning, and you should subtract 500 to 1,000 from that number to get your new calorie target.


3. Avoid at All Cost White Bread and Pasta

Cutting out all white grain products — such as white rice, spaghetti, sandwich rolls — will instantly slim you down because the simple carbs in these foods cause bloating, especially around your belly. Simple carbohydrates wreak havoc on your weight because they’re digested very quickly, leaving you hungry and more likely to overeat later.

Substitute vegetables to lose 20 pounds in 2 weeks. This way, a chicken sandwich becomes a chicken salad, and chips and dip turn into carrots and dip. The complex carbs from vegetables are digested more slowly, so you remain full longer. And because veggies are mostly water, they also help flush out excess water weight.

The main reason you’ll lose 20 pounds so fast is that you’re eating less than 900 calories every day or less than 300 calories at each meal not counting the fruits & veggies that allows you to eat as little as possible without getting hungry.



4. Focus on Fat-Burning Nutrients

When you’re trying to lose 20 pounds in 2 monthss primarily through diet, every food counts. By choosing nutritious, metabolism-boosting foods, you’ll burn more fat 24/7. Focus on these nutrients:

To burn fat focus on these nutrients: Protein, Fibre, Iron, Omega-3 Fatty Acids, etc.


5. Get More Active During the Day

This does not mean you should spend more than the required time at the gym! You might be surprised how many calories you can burn just working through your day-to-day routine!

If you weigh 150 pounds, for example, you’ll burn 170 calories’ worth of fat by spending 30 minutes gardening, and 150 calories in a half-hour playing with your kids — or even more calories, if you weigh more than 150 pounds!

  • Vigorous activity burns between 400 and 600 calories per hour, and examples include running, bicycling, swimming, aerobics, basketball, and heavy weightlifting or yard work.
  • Moderate activity burns between 200 and 400 calories per hour and includes hiking, light yard work, dancing, golf, slow bicycling, and slow walking. Get at least 30 minutes of exercise 2-3 times a week.

Do any of the fat loss workouts in the link ahead for 20-to-40 minutes 1-to-2 times a day 3-to-4 days a week following these workout rules to lose weight fast.



6. Drink Coffee an Hour Before Working Out



This is the one exception to the stick-to-water-only rule: Just as a coffee run makes your morning at work more productive, a pre-exercise cup of java with a splash of skim milk (about 11 calories) or black (just 5 calories) will energize your workout.

You’ll lose 20 pounds in 2 months without realizing you’re pushing yourself harder.


7. Take Time to De-Stress

Instead of racing around 24/7 to finish your to-do list, take 30 minutes to an hour at night to unwind. You can take a luxurious bubble bath (with lavender- or chamomile-scented suds for relaxing aromatherapy). You could also spend a few minutes meditating and reflecting on the day.

Taking time for yourself is the closest you’ll come to losing belly fat without having to do any work – who doesn’t want that?


8. Sleep 30 Minutes More a Night

That extra half an hour, whether you sleep 5 hours or 8, can refresh you enough that you will make better food choices (in other words, no quick sugar fix for breakfast in search of energy) and won’t feel lethargic and skip the gym. More restful sleep (7 to 8 hours is best) also boosts your metabolism.


9. Cut junk food from your diet

Cutting out one indulgence —Someone following a standard diet can usually afford to fall off the junk food wagon once or twice without suffering major repercussions. For more extreme, short-term weight loss goals (like to lose 20 pounds in 8 weeks.), however, junk food must be completely avoided.

  • Stay away from greasy, fatty foods as well as those with high sugar content. Anything battered, fried, covered in chocolate, packaged, or loaded up and preserved with sugar is a no-go.
  • Be sure to read your labels. Even things like yogurt and granola bars can be powerhouses of sugar. While many people think of these as healthy, they’re actually not.


10. Intermittent Fasting

Intermittent fasting is currently one of the most popular health trends. It involves alternating between cycles of eating and fasting. Many studies show that this solution can promote weight loss, improve metabolic health, and protect against disease.

There are a wide range of different intermittent fasting plans to choose from. As it becomes more popular, it’s likely that more options will emerge. Today, the most popular option is the 16/8 method. This involves fasting for 16 hours per day and eating within an eight-hour window.

Fasting may not be right for everyone. It’s important to speak to your doctor before trying it out, especially if you are suffering from chronic diseases or conditions. For example, people with diabetes or hypoglycemia should avoid fasting.

Additionally, breastfeeding mothers or pregnant women may want to think twice about intermittent fasting.

Benefits of intermittent fasting

  1. Decreases your chances of getting cancer.
  2. You’re less likely to become diabetic.
  3. Improves your cognitive function.
  4. You’re less likely to suffer from cardiovascular disease.
  5. Reduces inflammation.
  6. Helps you live longer
  7. Protects you from the effects of Alzheimer’s & Parkinson’s diseases.


11. HIIT Exercise Routine

The best way to burn calories is through exercise. High-intensity interval training (HIIT) is a type of exercise that alternates between quick bursts of activity and brief recovery periods, keeping your heart rate up to boost fat burning and accelerate weight loss.

 These exercises are based on tested and proven resistance training research and greatly help your body to boost metabolism process and burn the fat which results in losing 20 pounds in less than two weeks without any side effects.

If your body is already familiar with moderate physical activity, you might be able to take things up a notch by alternating moderate and vigorous activity throughout your day.

On the other hand, if you are unaccustomed to much physical activity, you should only stick to moderate exercise. Either way, make sure to take plenty of breaks and to re-hydrate yourself with plenty of water consistently.

  • Interested in specific HIIT Exercise routine to blast the weight off fast?  follow this workout plan here  and Here


12. Drink Green Tea


If you’re trying to lose 20 pounds in the shortest possible time and haven’t given up your morning latte yet, it’s probably time to address your Starbucks addiction. A metanalysis of 28 studies all agrees that people who drink detox tea(especially the powerful green tea) eat less at meals and lose weight much faster.

Green tea has so many amazing benefits, that you should be drinking it right now while you read this. It’s got powerful antioxidants and healing compounds.

The mixture of catechins and caffeine in green tea work together to help you burn off fat, and it’s got other compounds that can normalize blood sugar levels. (6)

Taking a green tea supplement. can also help if you aren’t a big fan of drinking green tea (it can be a little bitter).



13. Do Not Eat Late

Yes, eating late night is generally not preferred. Many people find success with a timed plan. That is, they decide that they won’t eat after a certain time, usually somewhere around 7 to 8 pm.

Nighttime eating is generally the worst for most people, as the TV is on and friends are habitually munching, too. This can be emotionally difficult, but it can pay off.

  • You may need to be reasonable with yourself. Have this rule for only five or six days out of the week. Give yourself some wiggle room to go out with friends – but that doesn’t mean you can go crazy. Stick to a glass of red wine and a few bites – don’t eat the entire buffet.



14. Have Nightly You-on-Top Sex

This position is a fat blaster. Being on top means you do the rocking, and the more active you are, the more calories you burn — up to 144 for 30 minutes.

Sex also pumps levels of feel-good neurotransmitters, endorphins, helping you ride out food cravings. Get on top in reverse-cowgirl (i.e., facing away from your guy) to give your thigh and butt muscles an extra push.



15. Do Cardio 30 Minutes a Day

Any workout that gets your heart rate up will help you lose 20 pounds in 2 weeks. But you’ll use more calories if you pick a cardio routine that engages multiple muscles simultaneously.

Three things to consider: spinning, cardio kickboxing, and boot-camp workouts. Half an hour of each torches 200 to 300 calories while toning up your arms, legs, and core so everything appears sleeker and tighter.

You’ll burn even more calories per session if your workout incorporates interval training: alternating short bursts of intense cardio with slower activity.  You can follow the simple plan below


  • Run-Wake up in the morning, put on your shoes and RUN!!

    Run as much as you can. If you cannot run, walk briskly. Running increases your metabolic activity and also burns fat.
    Make a chart- Note down the duration of your runtime. Try to increase the duration on a daily basis. Start with 15 min of running twice a day(Morning and evening).
  • CardioStart with Air Squats.

    Start with 20, twice daily.
    Note: It might hurt your legs badly initially, but slowly you will get accustomed to it. DON’T QUIT!!

    Then move to Push Ups.
    Do as much as you can initially and increase the sets and repetition.

Cool down with light stretching to help relax muscles and stop the buildup of lactic acid in your legs.




Remember that when it comes to rapid weight loss, dieting and a proven workout plan is always the most important factor driving your results. Having a solid plan in place and a great support system will go a long way towards helping you reach your weight loss goals.

If you enjoyed this article on weight loss tips or have any questions, please feel free to leave them in the comment section below!

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