It is possible to lose 20 lbs in 2 weeks!
But it must be noted that to lose that much weight in a short time requires hard work and patience.
This is important because with such a large target means you have to follow a strict diet…
…and if you are impatient, you will give up halfway.
Surgery and weight loss pills are usually the options often chosen by those who want to lose large amounts of weight in a short amount of time.
But if you don’t want to use these two methods, making changes to your diet and lifestyle can also give the same results, and for the long term, it’s better for your health.
Here are 7 Things to Do to Lose 20 lbs in 2 Weeks
Some of the following things may not suit your lifestyle.
Therefore you need to adjust in order to achieve your goal.
So once again reminded, if you want to succeed in losing weight then you must be patient in following all the things explained below.
1. Cut calories and increase protein intake
Too much calorie intake will cause obesity, so if you want to lose weight you need to reduce your calorie intake.
But on the other hand, you need calories as a source of energy, so if you want to reduce calories, then you must have a substitute as an energy source that can make you feel full but not cause obesity.
Well, this is where protein plays an important role, because it makes you feel full, but does not cause obesity.
One study involving 19 adults found that increasing protein intake by 15% would make us feel full, significantly reduce calorie intake and lead to weight loss.
So the first thing you need to do to lose 20 lbs of your weight is to put more high-protein foods in your diets such as eggs, lean meat, poultry, beans, nuts, seafood, legumes, seeds, beef, and tempeh.
2. Consume more fiber
Consuming fiber makes you full longer!
This is because fiber moves slowly and not digested as it passes through the digestive tract, making the stomach empty longer.
Increasing fiber intake by 14 grams per day for 4 months causes calorie intake to decrease by 10% and weight loss by 4.2 lbs as quoted from a post on PubMed Central.
A study involving 252 women for 20 months reported that every gram of dietary fiber consumed led to a reduction in body weight by 0.5 pounds and body fat by 0.25%.
So eat more fiber from now on, because this is one of the effective ways to boost weight loss so that you can reach your target “lose 20 lbs in 2 weeks”.
Fiber can be found in strawberries, apples, pears, avocados, carrots, raspberries, beets, bananas, broccoli, Brussels sprouts, Kidney Beans, Artichokes, Lentils, Quinoa, Split Peas, Oats, Chickpeas, Almonds, Sweet Potatoes, Popcorn, Chia Seeds, and Dark Chocolate.
3. Increase water intake
A study has proven that following a low-calorie diet while increasing water intake before each meal for 12 weeks resulted in a 44% weight loss.
Research shows that water will boost metabolism and force the body to burn more calories after eating, which naturally leads to weight loss.
A study involving 14 adults reveals how much an increase in metabolism is boosted by water as shown by the research
The study found that 30-40 minutes after drinking 500 ml of water, metabolism increased by 30%.
All these facts tell us that with just a little effort an individual can lose a few pounds or even more if drink more water every day.
To get maximum results in weight loss, drink at least 1-2 liters of water every day.
4. Cut junk food
It is normal for a person who follows a standard diet to eat junk food once or twice without affecting the results of the diet.
But for short-term weight loss, it can greatly affect the results of the diet that is followed.
So if you don’t want all of your efforts to lose 20 lbs in 2 weeks to fail, then you have to cut junk food out completely.
Fatty foods, fried foods, chocolate-covered food, foods that higher in sugar content, and foods that loaded up and preserved with sugar are types of junk food you should avoid.
5. Cut refined carbs
Reducing the consumption of refined carbs is one of the effective ways often done by those who want to lose weight.
The reason they do it because during processing refined carbs lose their nutritional and fiber content, leaving a product that is poor in nutrition.
In addition, refined carbohydrates have a high glycemic index causing them to be digested and absorbed very quickly.
Rapid digestion makes you hungry easily and can cause spikes in your blood sugar levels.
Because you are easily hungry, then you will tend to eat often, this will definitely lead to increased body fat, and weight gain.
The types of refined carbs you should avoid are white rice, rice snacks, pasta, cookies, cakes, crackers, donuts, soft sandwich bread, and bagels (for the full list go here).
6. Get enough sleep
If you really want to lose many pounds in just 2 weeks then get enough sleep.
There is a very clear connection between the amount of sleep and weight loss!
This fact is revealed by a study that involves 245 women.
The study found that sleeping at least 7 hours per night increased weight loss by 33%.
On the contrary, sleep deprivation can destroy all the efforts you have made to lose weight, even if you succeed, the weight will slowly come to you again.
A 16-year study involving 68,183 women found that those who slept only 5 hours per night or even less, their weight increased 2.5 lbs more than those who slept more than 7 hours per night.
Based on the results of some of these studies, we finally know that adequate and quality sleep plays a very important role in losing weight.
So from now on sleep at least 7 hours at night so that your weight loss goal “lose 20 lbs in 2 weeks” can be achieved.
7. Do Cardio exercises
If you have already practiced the six things explained above, then one more thing you must do to increase your chances of successfully losing weight.
Yes, you have to do exercise to lose 20 pounds in 2 weeks.
You must add cardio in your routine.
Related: Best Exercises to Destroy Back Fat
Cardio, or also commonly called aerobic exercise, is a form of physical activity that is often done to boost calorie burning.
A study revealed that those who only did cardio exercise alone had their weight dropped significantly.
Another study shows that burning 400 or 600 calories by doing cardio exercise 5 times every week for 10 months causes weight loss by 8.6 pounds and 11.5 pounds.
Referring to the two results of these studies, doing cardio is a must to maximize weight loss.
For best results, do cardio 20 to 40 minutes every day.
Walking, running, running stairs, biking, swimming, jumping rope, rowing, kettlebells, and climbing stairs are easy to do and very effective in helping to lose weight.