How to lose 20 pounds

How to lose 20 pounds in 2 months with exercise

How to Lose 20 Pounds

Losing 20 pounds might seem like a struggle but it doesn’t have to be.With the right exercise and diet plan in place, you can get rid of the extra weight in as fast as 2-months. To do this, you need to remember that weight loss occurs only when you’re taking in fewer calories than your body needs. To lose 20 pounds in 2-months, the goal is to lose 2-3 pounds every week. In this post, we share with you the best strategies you can use to achieve this.


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How to Lose 20 pounds in 2 months diet plan

A good diet plan can make all the difference. It’s much easier to avoid eating the wrong food than it is to burn extra calories. According to Harvard health, to burn just 500-calories, you’d need to, vigorously cycle a stationary bicycle for at least 30-minutes.  That’s just enough to burn off 500-calories from a McDonalds Big Mac.


Much easier to avoid eating the big mac in the first place. However, this doesn’t mean that your diet should be plain and boring. The goal is to focus on eating the right foods and cutting back on high-calorie foods. To do this start by;


High protein foods



1. Adding high-protein foods to all your meals.

The importance of protein as a weight-loss food cannot be overstated. First, your body burns more calories just to break down protein foods. You burn  30% more calories burning protein compared to 10%when burning carbs and  3% for fats. Also, eating protein as part of your meal helps reduce appetite. You end up eating fewer calories when you pair your meals this way. This was proven, in this study where participants had 30% of their calories from protein. Reduced their daily calorie intake by about 440 calories.


You can achieve the same results by pairing all your meals with protein. Start by replacing sugar-filled breakfast cereals with an egg omelet instead. Have some chicken for lunch and beans for dinner. This is a great way to prevent over snacking in between meals.


2. Eating more fiber foods

According to this study, a simple dietary change such as eating 30grams of high fiber foods daily can help you lose weight. Fiber is a type of carbohydrate found in plant foods. There are 2-types of fiber, soluble and insoluble fiber. Soluble fiber dissolve in water creating a gel-like substance. While insoluble fiber doesn’t dissolve in water and adds bulk to your stool. When you want to lose weight, you want to eat foods full of soluble fiber.


What makes soluble fiber so good for weight loss is the gel-like substance if forms when it dissolves in water.  This substance sits in your gut and slows down stomach emptying thus,  keeping you full for longer. This is the reason you feel full for longer when you eat beans or chickpeas. Besides, because fiber is only present in plant-based foods. It’s a good way to break up your diet especially if you eat too much animal protein. Start by including high-fiber foods such as beans, peas, lentils, etc in your daily meals.


woman drinking water


3. Drinking more water

Do you find yourself reaching out for a snack when you’re bored? Eating not because you’re hungry but as a distraction. If you’re working towards losing weight fast, how about switching to drinking water instead. First, because water is 100% calorie-free. Second, drinking water helps your body burn more calories by as much as 24% more within 10-minutes. This was proven in this study done on overweight female participants. These participants were able to lose weight just by increasing their water intake to over 1-liter daily. They didn’t change their diet or activity levels.


Besides, replacing calorie-dense drinks such as energy drinks and store-bought coffees with plain water can help you reduce your daily calories. Another great way to boost your weight loss with water is to have it just before meals. This helps to reduce the number of calories you consume at mealtime. This was proven in this study where participants who drank water before breakfast reduced their calories by as much as 13%.


high carb baked goods


4. Cut back on refined carbs

When you eat foods high in carbs, they’re broken down into glucose and the body uses up what it needs for energy. Any leftover is stored as fat. However, this doesn’t mean that all carbs are bad. You want to reduce the amount of processed and refined carbs. Instead choose whole unprocessed carbs. Processed carbs have been stripped of their fiber and other important nutrients during processing. What you get is a calorie-dense nutrient-deficient product. That causes a blood sugar spike resulting in constant hunger and cravings. A vicious cycle that makes you eat and gain weight.


This is why limiting your carbs is so important for weight loss. It allows you to reduce your appetite and calories effortlessly. While going on a low-carb diet can be challenging for many people you can start by making a few changes.  Start by limiting foods such as sugary drinks, baked goods, candies, and fast food. Choose whole unrefined foods such as potatoes, oats, sweet potatoes, or brown rice. Add more vegetables and whole fruits to your diet.


no to soda


How to cut calories to lose 20 pounds

1. Don’t drink your calories

Don’t let the liquid calories sneak up on you. While it might be tempting to drink some soda, those calories still count. Besides, because these are empty calories, you’ll end up drinking more and more to satisfy your hunger. Instead, opt for plain drinking water, it’s 100% calorie-free.


2. Don’t keep junk food in the house

Having junk food while trying to lose weight is not an option. It’s a constant source of temptation you have to fight especially if you find yourself eating when stressed or bored. Instead, keep your house full of healthy snacks such as fresh fruits, or tasty nuts.


3. Portion control

Portion control and weight loss go hand in hand. The more food you eat, the more calories you consume. If you find portion control hard to master, switch from big plates to smaller plates. You will eat less and feel fuller.


4. Cook your meals

Cooking your meals is perhaps one of the easiest ways to reduce your calories. You know exactly what ingredients you used. You can reduce the amount of butter or cooking oil used. You can trim off excess fat from meat before cooking. Small things are never a consideration when you buy food from restaurants.


fruit for dessert


5. Eat fruit for dessert.

Trying to lose weight with a sweet tooth can be extremely challenging. Don’t let the urge break your goal, satisfy the craving with naturally sweet foods such as fruit. Instead of giving in to your craving for ice cream, you can make your own with just frozen bananas or opt for some watermelon instead.


6.  Try intermittent fasting.

If you find yourself unable to reduce your calories even with the right diet in place. Try intermittent fasting. Intermittent fasting is a dieting pattern that limits your eating time to only a few hours. It doesn’t tell you what to eat, just when to eat. There are different intermittent fasting schedules to choose from such as 16/8 intermittent fasting, alternate-day fasting, or 5:2 fasting. With a schedule such as 16:8 intermittent fasting. You fast for 16-hours and only eat within an 8-hour window every day.


A workout plan to lose 20 pounds in 2 months

Having a workout plan is a good way to ensure that you lose weight and keep it off for good.  It helps you burn extra calories daily in addition to all other health benefits. Keep in mind that with exercise, the more you weigh, the more calories you burn, hence the more you’ll lose if you stick to your exercise plan.

woman lifting weights


How long should you exercise to lose weight?

It is recommended that you exercise for at least 150- 250 minutes per week to lose weight.  You want to aim for moderate to highly intense exercises for the best results. You also want to vary your exercise routine and allow your body to recovery with a recovery day or two.


Cardio exercise to lose 20 pounds

These are exercises that get your heart rate up as you breathe rapidly. Because cardio exercises involve the use of large muscle groups, when done at a moderate or vigorous rate, they help you burn fat easily. You can start with easy aerobic exercises such as walking, swimming, bicycling, or jogging. If you prefer to do it indoors, opt for fitness machines such as treadmills, elliptical or rowing machines. This should be done at least 3-times every week for about 30-60 minutes for each session. Vary your intensity with HIIT exercises.


Weight training to lose 20 pounds.

While cardio exercises might help you burn fat at the moment, lifting weight helps you create muscle that boosts your metabolism long-term. More muscle equals more calories burnt. You want to focus on exercising all muscle groups. Your workout should cover not just abs and biceps but also triceps, shoulder, calves, forearms, hamstring, quads, and more. Do this at least 2-3 times every week alternating between muscle groups.


High intensity interval training


HIIT (high-intensity interval training)

Are you short on time? Want to exercise but can’t imagine spending 1-hour? Then high-intensity interval training is for you. This form of training consists of vigorous repeated exercises with periods of recovery in between. The good thing is it lasts for only 20-30 minutes.



This should be done daily to prevent injury. You can also use yoga for best results when stretching.



Allow yourself one or two days every week for recovery.


Can you lose 20 pounds in 2 months?

Most experts recommend that you aim to lose 1-2 pounds every week.  This means that if your goal is to lose 20 pounds in 2 months, you can easily achieve it, without putting your health at risk. Not only is this a safe rate but you’re more likely to keep it off long term.


Lose 20 pounds


Final thoughts on how to Lose 20 Pounds in 2 Months with Exercise

To successfully lose 20 pounds in 2 months, you want to aim to lose at least 2-3 pounds every week. The best way to do this is with the right diet and exercise plan. Because diet makes up a major part of any weight loss strategy. You want to make sure that you’re eating high volume filling foods that will reduce your appetite yet keep you full for long. This includes foods high in protein, fiber, and whole foods while cutting back on refined carbs.


With the right diet plan in place, you can burn more calories with the right exercises. Aim to exercise for at least 250-minutes every week. Your workout plan should include both cardio and weight training exercises. Exercise at a moderate or vigorous rate for maximum results. This is the best way to lose 20 pounds or more with exercise

Lose 20 Pounds in 2 Months