How to Drop 20 Pounds Fast – Can You Lose 20 Pounds in 2 Weeks?

How to Lose 20 Pounds in 2 Weeks
Hello! This website participates in affiliate programs (Amazon affiliate program, etc) to fund its existence. Also, I am not a doctor and I do not provide medical advice. I am a professional basketball player, Certified Personal Trainer, and Masters Student in Nutrition Education. Please read my Medical Disclaimer and Review Disclaimer for more information.

Want to lose 20 pounds in 2 weeks? Well, losing 20 pounds in 2 weeks is nearly impossible. However, you can drop 20 pounds fast with the tips in this article!Perhaps you’re trying to stick to your New Year’s resolution, or maybe you have an event like a wedding coming up soon so you want to lose 20 pounds fast? Or, do you simply want to be a healthier version of yourself and get an aesthetic body?

Then congratulations! You are already on the path to losing that 20 pounds, just by searching for quality information!

As a Certified Personal Trainer and someone who has spent a large majority of their life inside gyms and fitness center, I am confident that my advice will help you drop that 20 pounds and teach you who to live a healthy life for years to come.

Can You Lose 20 Pounds in 2 Weeks?

For starters, losing 20 pounds in two weeks is a serious goal.

Personally, I only recommend people try to lose 2 pounds per week, or at most drop 10 pounds in a month. Honestly, dropping 20 pounds in 2 weeks will be impossible for most people. Sticking to more marginal goals will allow you to use permanent weight loss solutions that will help you develop a healthy lifestyle, along with getting your dream body.

To lose one pound of body fat you need to burn approximately 3,500 calories more than you consume. If you want to lose 20 pounds, you are going to need a calorie deficit of 70,000 calories! Most people can maintain a healthy calorie deficit of 500-1,000 calories per day, which is why I suggested trying to lose 2 pounds per week.

However, if you are significantly overweight or you are currently living sedentary and eating a very poor diet, it is possible lose 20 pounds in 2 weeks with this diet and exercise advice!

Here are the steps you can take:

How to Lose 20 Pounds Fast

tips for losing 20 pounds in 2 weeks

Although I still do not suggest you legitimately try to lose 20 pounds in 2 weeks, you can certainly try to drop 20 pounds as fast as possible.

Step 1: Use the Best Diet to Lose 20 Pounds Fast!

The first thing to start with is healthy eating and developing a diet plan which works for you. But, what is healthy eating? Healthy eating does not mean taking away all food together. Instead, you want to put foods and drinks into your body which will provide nutrients your body needs to be healthy.

There are many diet plans you can follow such as Intermittent Fasting or Flexible Dieting, but I prefer to suggest rules for healthy eating which can help people lose weight. If you are interested in learning more about specific diet plans for weight loss, there are a variety of articles on my website where you can find additional information on my favorite options.

Skip the Refined Carbs

There’s a bit of a health myth right now that carbohydrates are bad. This is completely untrue, but not all carbs are created equal. Today, many carbohydrate foods have been highly processed. This process removes the fiber and most of the nutrients, making them essentially “empty calories” when eaten too often.

Refined carbohydrates are linked to a number of diseases, but they often taste much better than even the best complex carbohydrates. However, if you want to lose that 20 pounds fast, it’s time to break up with the white bread and pasta, and embrace a new world of carbohydrates!

Choose whole grains such as flaxseed or chia seed, and fruits such as bananas or apples instead of refined carbohydrates. If you do so, you’ll notice you have a lot more energy each day, and it will become much easier to lose weight!

Eat Real Foods

The simplest eating tip that will undoubtedly affect your health is to just eat real food. In this day and age, we’re constantly surrounded by “fake” processed foods that are low in fiber and protein. They might be easy to find and easier to eat, but they’re also full of added sugars, unhealthy fats, and nothing good.

They’re empty calories, more or less.

Learn how to read nutrition labels, look for real ingredients, and focus on whole foods like fruits and vegetables. Eating whole foods that are high in fiber and protein will keep you satiated longer and help you with reducing your overall calorie intake each day.

If you want to find out more excellent information on which foods make for awesome healthy meals, you can check out Sun Basket Meal Delivery.

Sun Basket Meal Delivery is an excellent option for anyone looking to making eating healthy meals easier. Also, their website has loads of tips on healthy meals and meal prep.

Don’t Drink Your Calories

One of the best tips is to always avoid drinking your calories. If you love things like soda, sweet tea, energy drinks, and coffee with tons of additions, these things are likely getting in the way of your health.

Contrarily, you should readily consume natural drinks that will stimulate your metabolism. Coffee, water, and tea are all very healthy and should be consumed throughout the day. My favorite coffee to drink is Puroast Low Acid Coffee, and I also believe it is the best weight loss coffee as well.

While one sugary drink from time to time as a treat won’t ruin your whole health outline, you have to be careful of just how many calories you’re consuming from drinks.

Did you know that your brain doesn’t measure calories from liquid sugar the same way it does solid food? It’s easy to drink these beverages without a second thought, but they’re just as harmful as those sweets you know so well.

Having one sugary drink on a cheat day is okay, but you want to make sure you don’t have them more than once in a great while. You can enjoy yourself, just keep it under control.

The exception to this would be a protein or health shake which delivers nutrients instead of empty calories! You can see this collection of Nutrisystem reviews for more information on healthy protein shakes.

Eat More Plant-Based Foods

The Standard American Diet (SAD) is vastly flawed. We usually think of meat and dairy as the main ingredient in meals, when really they should be the side.

Who’s the real star of the show? It should be fruits and vegetables.

Veggies and fruits are not only inexpensive and easy to prepare, but they’re also loaded with fiber, vitamins, minerals, and antioxidants. They’re the closest thing we have to superfoods, and they’re pretty darn good if we do say so ourselves. You definitely don’t have to give up meat, but maybe let it take a backseat for a while.

There are even many vegan or plant-based protein sources if you are nervous about not consuming enough protein.

You don’t necessarily need to stick to a vegan or vegetarian diet to lose 20 pounds fast, but you will definitely notice how much more energy you have each day and how much easier it is to lose weight when you include more plant-based foods in your diet.

Add Some Superfoods to Your Diet, Like These:

If you truly want to lose 20 pounds in 2 weeks, using natural supplements and superfoods will significantly improve your ability to lose weight. Aside from the superfoods listed below, you could also try the superfood powders from Your Super, the brand I purchase my superfoods from. Here is a list of 8 superfoods and supplements that you may way want to try to help you drop 20 pounds in 2 weeks!


Haritaki is an herb that has been used for thousands of years in many eastern countries as a major part of their holistic healing and medicinal practices. If you research this herb, you will find many resources that go over the benefits of Haritaki and its common uses. A few if these benefits include improvement of memory, sexual function, digestive cleansing, constipation, and lung health. It has also been used to cleanse wounds and to fight against aging.


You have probably eaten more acai before reading this than you think. It is a common berry used in many popular dishes such as smoothies and parfaits. Acai berries are packed with loads of health benefits including healthy fats, antioxidants, calcium, and fiber. They also make a delicious addition to many meals and provide a bright pop of purple color to catch the eye.


You may be most familiar with turmeric as a spice you sometimes see in the back of your spice cabinet, or maybe used heavily when you go out for Indian food. But, did you know turmeric is one of the healthiest superfoods on the planet? Many believe that turmeric can help prevent chronic conditions such as cancer and heart disease. It is also good for inflammation, and you can use turmeric for weight loss very easily.


Probiotics are a useful supplement to add into your regular routine if you have not done so already. Probiotics help your digestive system balance and produce healthy bacteria that will aid in digestion. Many people have also noted that probiotics can promote general heart health and may have the potential to reduce the severity of allergies and eczema.

Wheat Grass

You can add wheat grass to a variety of dishes such as toast and smoothies to get it into your diet. Wheatgrass has been known to help lower cholesterol levels. It has also been known to help reduce inflammation and aids in the management of blood sugar levels. Wheat grass is an excellent source of nutrients and antioxidants.


According to a study published in the Journal of Food Science and Technology,

“Flaxseed is emerging as an important functional food ingredient because of its rich contents of α-linolenic acid (ALA, omega-3 fatty acid), lignans, and fiber. “

Potential health benefits of flaxseed include:

  • Reduction of Cardiovascular Disease
  • Treatment of Atherosclerosis
  • Management of Diabetes (especially Type-2 Diabetes)
  • Potential Treatment of Cancer, Arthritis, Osteoporosis, and Autoimmune and Neurological Disorders

Flaxseed delivers more ALA (Alpha Linoleic Acid) than any other plant-based food, which is an incredibly powerful antioxidant responsible for neuroprotection.

Using these seeds in your diet is extremely easy, which makes them one of the most useful cooking ingredients.

You can easily use flaxseed in:

  • Baked Goods and Pastries
  • Juice
  • As a Milk Substitute
  • Muffins
  • Pasta Products
  • Bread
  • Cereal

Personally, I have found adding flaxseed to my daily bowl of oatmeal an excellent way to use this ingredient.

For every one tablespoon of flaxseed, you can get:

  • 1 Gram of Protein
  • 2 Grams of Fiber
  • 2 Grams of Omega-3 Fatty Acids

Flaxseed is versatile and nutritious; a perfect combination for people who are trying to look and feel their best.

If you would like to purchase some flaxseed for yourself, a good option is the Spectrum Essentials Organic Ground Flaxseed:

Spectrum Essentials Organic Ground Premium Flaxseed, 24 Oz
  • Ground organic flaxseed with great nutty taste
  • 3 gram of dietary fiber per serving
  • Rich in Omega 3 (ALA) fatty acids. No preservatives
  • 98 Milligrams of Lignans per serving
  • USDA certified organic & Non GMO Project verified


Kale has always been at the top of many superfood crazes. This is fitting because kale is a powerful green that can be consumed and used in cooking in many ways. For example, you can sauté it as a side dish or add it to your favorite salad.

Kale is rich in nutrients such as vitamin C and vitamin K. For more benefits, try combining kale and spinach together!

Chia Seeds

Last but not least, chia seeds are another type of superfood that you may want to add to your regular diet. Chia seeds are nutrient-dense but are also low in calories. They have a considerable amount of protein and fiber to keep you full.

Many people like to add them to drinkable things like water and smoothies because they absorb liquid.

Eat Low Calorie, Filling Foods to Suppress Your Appetite

One of the worst things about dieting is having to deal with hunger, and certain foods are better than others when it comes to providing satiety and making those hunger pangs go away.

As I mentioned before, foods high in fiber and protein will certainly help you drop 20 pounds fast. Furthermore, some of the best appetite suppressant foods may already be inside your fridge. Here are a few of your best options:


Eggs are such a common and popular item. They are also a versatile food choice that can be cooked in a number of different ways, and a meal that contains eggs can be very quick and easy to prepare.

Eggs are filling as well, and during a study that compared the value of eggs to that of bagels (for weight loss), researchers discovered breakfasting on eggs can reduce hunger levels for up to 24 hours!


Belly pork and some of the other cuts that have a high-fat content are best avoided, but pork loin can be a very good addition to a healthy, low-calorie meal or snack. Lean pork is 27-30% protein, so it’s good for curbing your hunger and for feeding your muscles as well. In fact, lean pork is so nutrient dense it’s a healthier food option than chicken!


Turkey is another meat that is high in protein and low in fat. It also has another virtue that makes it a deserving contender for some of the shelf space in your fridge: turkey is a good source of tryptophan (amino acid). When it enters the brain, tryptophan is converted to serotonin.

This feel-good hormone improves your mood and reduces your appetite, so gobbling up some turkey could help you look as good as you feel!


Scientists have discovered people who eat a diet that contains plenty of fish tend to be blessed with reduced hunger levels.

This is believed to be due to the way certain compounds in the fish interact with a hunger-suppressing hormone called leptin. There are a variety of types of healthy fish that can help you drop that 20 pounds, but salmon is one of the best types of fish to eat for weight loss because it contains valuable micronutrients and it is very filling.

Not only does salmon contain necessary Omega-3 fatty acids and the protein that your body needs, it also contains Vitamin D. The combination of these will make your hair shine, your skin smoother. It is one of the best skin healing foods, along with being a great weight loss food.


Tomato flesh is high in dietary fiber. It also contains a lot of water and air. All of these things allow tomatoes to be a good stomach-filling fruit, but it gets better. Researchers at Kyoto University in Japan have discovered tomatoes contain a compound that may help certain individuals to burn extra fat.

It’s called 9-oxo-ODA. Some people gain weight due to abnormalities in their lipid metabolism, and 9-oxo-ODA may be able to help people with this problem by kick-starting biological processes that reduce the effect of the abnormalities.


Hummus is a tasty Middle Eastern dip that mainly consists of chickpeas. With the exception of vegetarian households, it’s not a particularly common fridge item in many countries of the world. But, if you don’t have any hummus in your fridge, maybe you should.

A study published in Appetite, in April 2010, found eating 104g of chickpeas per day provides the stomach with an increased sense of fullness, while also improving bowel regularity.


Since the literal beginnings of time, figs have been regarded as one of the healthiest foods in the world. Containing only 74 calories per 100g, figs are an excellent low calorie filling food with numerous additional health benefits! The fig dates all the way back to the story of Adam and Eve, where the supposed first humans hid their nudity with fig leaves to leave the Garden of Eden. Depending on which religion or belief system you follow, the fig might date back even further than this!

Figs are native to the area of Asia Minor and spread through the West and East during ancient times. In the Bible and other biblical texts, the fig is widely adorned as a valuable fruit for nutritious reasons, as well as being a sign of fertility, wisdom, and enlightenment.

One of the largest reasons the fig is considered a symbol of enlightenment is because Siddhartha Gautama Buddha achieved “enlightenment” while meditating under a fig tree. Dating back to the ancient Greek’s and Roman’s, the fig was widely understood to be one of the healthiest fruits in the world.

The fig was the first fruit to be dried to preserve for the winter, showing that it was greatly revered by these cultures. In fact, the fig was even considered a strategic raw material. Similar to textiles or water, the fig was considered a necessity.

The fig was actually what you could consider to be the first nutritional supplement given to athletes as well!

During the ancient Olympic Games, figs were given to all athletes in order to help boost their performance. The Greek King Mithridates even declared that the figs were the “best of all foods,” and ordered all of his workers to eat them every day.

Along with the anecdotal evidence of the health of figs in ancient times, figs also have been widely acclaimed to be an excellent health food by our modern doctors as well!

Figs are well-known to:

  • Lower Blood Pressure
  • Reduce the Risk of Developing Cancer
  • Aid in Proper Digestion Due to Their High Fiber
  • Provide the Body With a Variety of Valuable Vitamins and Minerals
  • Help to Balance the Amount of Omega-3 to Omega-6 Fatty Acids Due to High Levels of Omega 3 Fatty Acids
  • Boost General Mood
  • Supply the Body With the Necessary Nutrients of Potassium, Calcium, and Iron

One of the most common uses of figs is as a laxative since the natural fibers contained in figs are incredibly effective at normalizing the digestive system, especially for individuals suffering from chronic constipation.

The fig may seem to be just another good option, but it is easily one of the healthiest foods on the planet!

Step 2: Use These Supplements to Help You Lose 20 Pounds Fast

Along with your healthy diet plan, you should also use a few supplements for weight loss. I suggested some superfood powders you can find in supplement form above, like turmeric, but there are other weight loss supplements and diet pill options that work as well.

If you are going to use supplements to lose weight, I suggest you use natural fat burners.

Although you can combine a few individual supplements together, my suggestion for you is to use RSP Nutrition AminoLean. AminoLean is an excellent weight loss supplement because it combines multiple well-researched weight loss ingredients (L-carnitine, CLA, green tea extract and green coffee bean extract), with natural caffeine and amino acids.

In my opinion, the best way to use this supplement to help yourself lose 20lbs is by taking it between your breakfast and lunch. This will provide you energy for your day and increase your metabolism.

RSP Vegan AminoLean - All Natural Preworkout with Vegan BCAAs, All-In-One Amino Energy, Weight Management, Recovery, and Focus, 25 Serv, Pineapple Coconut
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  • Vegan BCAAs + EAAs - Comprehensive blend of vegan aminos to boost performance and support muscle...
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Step 3: Use This Workout Plan to Drop 20 Pounds Fast!

Explanation of How to Drop 20 Pounds Fast

Although I still don’t believe you can lose 20 pounds in 2 weeks unless you are significantly overweight, if you follow all of my advice, I am sure you will lose a significant amount of body fat!

There are tons of ways you exercise to lose weight, but some are certainly better than others. My first advice is to begin with a 30-45 minute walk each morning on an empty stomach. You can drink some green tea or oolong tea before your walk, but don’t eat anything or drink anything with calories!

Doing this “fasted morning cardio” is a great way to burn calories, speed up your metabolism, and improve your digestive system.

After that, I suggest trying to do some form of strength training or resistance training a few times per week. If possible you should try to do four or five resistance training sessions per week.

If you are a fan of high-intensity exercise, I suggest you try Tabata Intervals.

Along with those workouts, you can also do intense cardio workouts such as using the Jacobs Ladder or HIIT jump rope workouts.

Concluding Thoughts – The Fastest Way to Lose 20 Pounds

Are you ready for a real change? It’s easy to adjust your weight and physique with the tips above. There are no sacrifices or fad diets needed, just a few key changes.

Learning about how you eat will go a long way towards improving your overall health, and helping you to lose 20 pounds in 2 weeks. Along with the tips listed above, you should also make sure you get enough sleep each night.

While we don’t usually think about sleep when it comes to losing weight, yet, these two things are very related. Poor sleep drives insulin resistance and affects your appetite hormones. In fact, poor sleep has proven to be one of the strongest risk factors for weight gain and obesity. Who knew a great night’s sleep was so important? If you are going to lose 20 pounds in 2 weeks, you need to make sure you get enough sleep!

Get started today with these diet, exercise, and lifestyle tips to see a huge change in your life!

Trying to lose 20 pounds in 2 weeks might be hard, but with a set regime of healthy eating, dieting, working out, you will lose 20 pounds very fast!


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