Losing significant weight in a short amount of time is something that many adults crave each year, with thoughts of how to lose 20 pounds.  While many adults would love to lose 20 pounds as a yearly goal, some aim to lose this amount of weight in about two weeks.  A fair amount of information is out there about how you can lose a great deal of weight in a short amount of time, but is it safe?  Consider the information ahead as your guide on how to lose 20 pounds in 2 weeks.

How to Lose 20 Pounds

Current weight loss guidelines demonstrate that the best way to successfully lose weight and keep it off is to aim for about one to two pounds per week.  This means increasing your physical activity, dieting, and being smart about your lifestyle choices.

In addition to modest weight loss, health authorities suggest that losing about five to ten percent of your body weight can lead to positive health perks.  This means that if you weigh 200 pounds, a ten percent reduction in your weight would be 40 pounds.  Five percent would be 20 pounds.

The thought here is what does it take to lose 20 pounds?  For starters, making changes to your diet and lifestyle needs to occur.  Drastic changes tend to be the hardest on your body, so if you can prepare for these types of programs ahead of time then do so.

In order to lose 20 pounds, you should consider dropping your calorie intake by about 300 to 500 calories, depending on what your current body weight is at.  In addition to reducing what you eat, you should consider exerting about 500 calories per day through physical activity.  Lastly, adding more calorie burn with planned exercise (in addition to physical activity) can certainly add to more weight loss.

How Long Should it Take to Lose 20 Pounds?

The timeframe in which you lose your weight is up to you.  However, if you follow the recommended guidelines for weight loss, your goal should be met after 10 to 20 weeks.  Following the traditional guidelines though is not something that every adult wants; especially since it take a great deal of time and effort to sustain this journey.  With that said, there is a chance that you can accelerate your weight loss, in as little as two weeks.

How to Lose 20 Pounds in 2 Weeks

If 20 pounds of weight loss is something you desire, you should consider how you will achieve this goal.  For starters, if your end goal for 20 pounds lost is two weeks then you need to have realistic results in mind.  It is highly unlikely that you will burn off 20 pounds of pure fat in the two weeks, since this would require an extremely large caloric deficit.  With that said, your weight loss during the two weeks will consist of water loss, muscle loss, a little fat loss, as well as nutrient loss.  Let’s take a closer look into how you can lose 20 pounds in two weeks.

Reduce Your Sodium Intake

One of the first aspects in weight loss is to cut out the excess.  One of the greatest excessive nutrients that the standard adult diet takes in is sodium.  Sodium, or salt, leaches water molecules out of your cells and causes your body to retain water weight.  For this reason, cutting out sodium out of your diet can greatly help to cut out those first few pounds on your 20 pound weight loss goal.

Cut Out the Sugar

Another nutrient that the adult diet tends to be high in is sugar.  Sugar is in a great deal of foods and it seems that added sugars are becoming more common as well.  Cutting back on the total amount of sugar you eat each day can help to prevent fat buildup in your abdominal area, but it can also reduce the amount of calories you consume, and it should help to make your exercise programs more efficient.

Add More Strategic Exercise to your Daily Plan

If you want to lose 20 pounds, the truth is you will need to exercise.  Exercise is planned activity that is designed to improve some part of your fitness and health.  With that said if weight loss is something you are after, you will need to add cardio exercise to your current plan.  Consider performing an hour of cardio exercise each day for the next two weeks to boost your chances for 20 pounds of weight lost.

Cardio Exercise can Increase your Post Exercise Calorie Burn

If you burn off close to 600 calories throughout your entire hour of cardio exercise then you are off to a good start.  However, your post exercise calorie burn should be the most important aspect in your daily burn.  Most hour-long cardio workouts are considered higher intensity, so it should be expected that you burn off at least another 200 calories over the next few hours after that workout since your heart rate will be elevated.  What does this mean?  An hour a day of cardio exercise can lead to a total net calorie burn of about 1,000 calories (give or take).  Over the course of two weeks, this will add up to four pounds and your diet and added physical activity are not even factored into the equation.


If exercise is something that is hard to fit in every day for an entire hour then there is good news.  It seems that HIIT exercise of about 20 or 30 minutes can be as effective as hour-long, steady state exercise when performed correctly.  The important aspect in this type of exercise is to make sure to give the best effort you can when you exercise and you should get the rewards.

Diet Correctly

As you can already see, you can easily burn off about 1,000 net calories simply by adding an hour of exercise each day (or HIIT workouts).  In addition, cutting back 300 to 500 calories each day can help to boost your weight loss as well.  If your body allows, decreasing your calorie consumption by 500 calories can lead to a pound of fat loss alone.  With diet and exercise, it seems you should be able to create a caloric deficit of 1,500 calories as day, or three pounds per week.  When you factor in addition weight loss from water lost due to decreasing your sodium, your weight loss could easily hit five pounds per week.

Add Walking or Additional Physical Activity

Adding a small walking program to your daily life, or simply moving more throughout the day (while at the office) can make a huge difference in your calorie burn.  Adding an additional 500 calories of movement each day can lead to another pound of just fat loss throughout the week, leading close to seven pounds per week.

Wrapping Up How to Lose 20 Pounds

The steps it takes on how to lose 20 pounds seem fairly simple and easy, but it does require quite a deal of effort and dedication.  In order to meet the final three pounds per week, consider small tips like adding more water to your daily regimen, or consider intermittent fasting techniques.  Overall it may seem that seven pounds is the maximum, but truthfully the cardio exercise should add more weight loss that is often explained with more involved discussions.

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