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

If you’re thinking that it is not possible to lose 20 pounds in 2 weeks, 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.

All that is involved and needed are little sacrifices properly combined with specific techniques. You don’t even have to use a juice fast or starvation diet. The major thing about the weight-loss plan is to stick mainly to certain groups of foods.

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. Because everyone wants to stay fit and the need to lose weight all of a sudden, we have written this post.

To lose 20 pounds in 2 weeks is certainly a huge amount. Thus, if you want to achieve this goal, you will need to put in a lot of effort. You should definitely eat less but it must be just enough for the proper working of your metabolism.

To lose this amount of weight, you have to commit to eating a boring- so to say- and routine diet. You have to be strict with yourself to avoid temptation and cheating.

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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 weeks 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 two weeks, you would have reached your goal.


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15 Tips to Lose 20 Pounds in 2 Weeks


1. Drink A Lot of Water


Water - How to lose 20 pounds in 2 weeks. 15 actionable tips


On your journey to lose 20 pounds in 2 weeks, 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. Get a nice notebook and pen that you will fall in love with and enjoy using. Let your food diary be an avenue for you to write down your feelings, emotions, and thoughts. Pen down your worries, your wishes, and frustrations (if there are any). 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.


4. Focus on Fat-Burning Nutrients

When you’re trying to lose 20 pounds in 2 weeks 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!


6. Drink Coffee an Hour Before Working Out


Coffee - How to lose 20 pounds in 2 weeks. 15 actionable tips


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 weeks 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?

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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. Make One Food Sacrifice

Cutting out one indulgence — such as the chips you have with lunch or the chocolate dessert you eat after dinner — can subtract a few hundred calories from your diet, which translates into less flab. Your body won’t even notice their absence as it would be busy getting you to lose 20 pounds in 2 weeks.


10. Yoga

Try to take yoga sessions and do some poses. You can try out some Yoga poses for weight loss.


11. Eat Salmon for Lunch


Salmon - How to lose 20 pounds in 2 weeks. 15 actionable tips


It’s packed with nutrients that build muscle tone and give your skin a healthy glow. Some nutritionists claim that consuming a portion (doesn’t matter how it’s cooked) may immediately make your face look a bit more contoured.


12.  Do Squats and Sit-Ups


Squat and Sit-up - How to lose 20 pounds in 2 weeks. 15 actionable tips


Bodybuilders use this technique before competitions because it adds definition to muscle.

Do three sets of 12 of each exercise to tighten your abs, butt, and legs temporarily.


13. Do Not Eat Late

Yes, eating late night is generally not preferred and this is also suggested during the dieting. You should take your night meal before eight and try not to eat anything after eight.

How to Lose 20 Pounds Fast in 2 Weeks- 15 Actionable Tips & Home Remedies That Works!

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.

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