can you lose 20 pounds in 2 weeks

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Can you lose 20 pounds in 2 weeks?

No, it is not possible to lose 20 pounds in 2 weeks. Achieving this type of weight loss in such a short period is considered unhealthy and unsafe as it requires a daily calorie deficit of 5000. Not only is this unrealistic, but it is also 5x the rate at which you should aim for when trying to lose weight. A more realistic time frame to have in mind when trying to lose 20 pounds is in 10 weeks or 5 months.

A calorie deficit of 5000 is impossible to achieve. Even with the combined efforts of diet and exercise. On average, adults need to eat at least 2000 calories to maintain their weight. Besides, you would need to spend at least 4-hours exercising to burn off this huge amount of calories. A vigorous time commitment fit only for top athletics training for the Olympics, not the average person looking to lose weight.

How long does it take to lose 20 pounds?

On average, expect to lose 20 pounds in 10 – 20 weeks. This is about a little over 2 months to 5 months. With a 1000-calorie deficit, you can lose 20 pounds in a little over 2 months. With a daily calorie deficit of 500, expect to lose 20 pounds in 5 months. This is in line with what most experts recommend for healthy weight loss.

However, keep in mind that results might vary from person to person as to how fast you lose weight is influenced by factors such as; lifestyle, weight, age, gender, and height. A sedentary person will not lose weight at the same rate as someone with an active lifestyle who exercises often. Overall, the goal is to aim to lose 20 pounds healthily. With a 2 – 5 months timeline, you have enough time to make the right changes to your lifestyle to keep the weight off for good. Start with a moderate calorie reduction of 500 – 1000 calories daily with both diet and exercise. Reduce the number of calories you consume daily by 500 calories to lose 20 pounds. Cut out refined carbs that add little to no nutritional benefit yet are full of calories. Eat more filling foods full of protein, complex carbs, fiber, and vegetables instead. This way, you stay satisfied for longer, making the weight loss process easy.

Next, make time to exercise. Exercise is a great way to burn off extra calories to lose 20 pounds. Incorporate both cardio and weight training exercises for best results. While cardio exercises such as running, burn fat fast. Weight training is a great way to boost your metabolism. Slow metabolism is a common side effect of losing weight, and this is a great way to counter it. If you’re stuck with a busy schedule, consider high-intensity interval training to help you burn calories in a short period. Also, choose workouts you enjoy doing. Walk, if you hate jogging. Exercise indoors, if you hate outdoor exercises. This way, you’re more likely to be consistent in your exercise routine to lose 20 pounds.

How much weight can you lose in 2 weeks?

Generally, expect to lose about 2 – 4 pounds in 2 weeks. This is in line with what most experts recommend for healthy weight loss. With a moderate daily calorie reduction of 500, expect to lose 2 pounds in 4 weeks. With a calorie reduction of 1000, expect to lose 4 pounds in 2 weeks.

However, keep in mind that the results may vary as to how fast you lose weight is influenced by factors such as; your lifestyle and weight. A person weighing 250-pounds will not lose the same amount of weight in 2 weeks as someone weighing 150-pounds as their energy needs are very different even with the same caloric deficit. However, the goal should always be to lose weight safely and healthily. Aim for a moderate caloric deficit of 500- 1000 calories with diet and exercise. Reduce the number of calories you consume daily by 500 and burn the rest with exercise. Most experts recommend that you aim to spend at least 150 – 300 minutes exercising every week. Do these, and you will lose weight in 2 weeks.