Evidence Based
People often want to know, “How long does it take to lose weight?” If you’re setting a weight loss goal, you probably want to get the weight off quickly. While you can get off to a good start over a few months, lasting weight loss takes time.
When you’re ready to begin your weight loss journey, you may wonder how to lose 20 pounds in 2 months. Healthy weight loss may take a little longer than two months. However, you can develop some good habits and drop weight during this time.
Below, learn some strategies for losing weight over a two-month period. We’ll discuss dietary changes as well as ways to burn calories with exercise.
How To Lose Weight 20 Pounds In 2 Months
To lose 20 pounds in two months, follow these tips:
- Stay in a calorie deficit.
- Increase lean protein consumption.
- Consume adequate fiber.
- Stay hydrated.
- Prioritize quality, nutrient-dense foods.
- Include intense exercise in your routine.
- Lift weights for strength training.
- Manage your stress.
- Limit sodium in the diet to 1,500 mg. to shed water weight.
How To Lose 20 Pounds In 2 Months
If you want to learn how to lose weight over two months, you’ll need to change your eating habits. In addition, it will be helpful to make changes to your exercise habits.
The strategies below involve changing your diet and exercise routine. With consistency, you can drop weight in two months.
Reduce Your Calorie Intake
Weight loss occurs when you maintain a calorie deficit. This means you’re consuming fewer calories than you burn.
To create a calorie deficit, reduce your calorie intake below the number you’re burning each day. An online calculator[1] will estimate your daily calorie burn so you know what a calorie deficit is for you.
How many calories do you need to eat to lose 20 pounds in 2 months? It will depend on several factors. For instance, your activity level, height, weight, age, and gender contribute to daily calorie burn. A calculator will consider these things when calculating your daily calorie needs.
Experts recommend creating a deficit[2] of 500 to 1,000 calories per day for weight loss. So, if you burn 2,200 a day, you’d need to consume 1,200 to 1,700 to lose 1-2 lbs per week of weight.
Increase Lean Protein Consumption
Calorie restriction is the first step toward losing weight, but some specific diet strategies increase your chance of success. One such strategy is increasing your protein consumption.
Protein plays a central role in fat loss because it increases feelings[3] of fullness after eating. This makes it easier to stay in a calorie deficit for weight loss. It is also thermogenic,[4] meaning it increases your metabolic rate.
In addition, protein is essential for growing and maintaining[3] muscle mass. With a higher muscle mass, you’ll have a faster metabolism. This, too, will make it easier to burn fat.
If you’re following a weight loss program, consuming enough protein is important. Experts recommend athletes consume 1.6-2.4 grams[5] of protein per kilogram of body weight each day for weight loss. For the average person, 1.2-1.5 grams[6] per kilogram of body weight per day is ideal.
Protein isn’t just good for weight loss but also for maintaining your fat loss.[3]
High protein intake will preserve lean muscle mass as you lose weight. This keeps the metabolic rate higher, even as you drop weight, so you don’t experience weight regain.
Consume Adequate Fiber
You’ll need to eat fewer calories to lose weight, but upping your fiber intake can also make a difference. Research[7] has shown that fiber is linked to fat loss, regardless of calorie intake.
One study[8] found that people who consumed high-fiber barley twice daily experienced significant weight loss. Study authors believe this effect occurred because fiber slows digestion.
So, how much fiber do you need each day for weight loss? If you’re searching for how to lose 20 pounds in 2 months as a female, the recommendation is 25 grams[9] of daily fiber. Men have higher fiber needs, around 38 grams[9] per day.
Stay Hydrated
Drinking more water can help with weight loss. When you stay hydrated throughout the day, you’ll feel more full. This prevents you from overeating.
Research[10] has shown that when people drink water before eating, they consume less food during their meals. Despite reduced food consumption after drinking water, people still feel full.
You should increase water intake by 4 ounces before each meal in addition to your regular 6-8 cups of water.[11] This can help you reduce calories by approximately 194 calories/day without added hunger.
Prioritize Quality, Nutrient-Dense Foods
While calorie restriction is the driving force behind weight loss, it’s easier to lose weight with quality foods. Healthy foods will provide the nutrition your body needs for optimal functioning. They also tend to be lower in calories than processed junk foods.
Studies suggest that the Mediterranean diet, which focuses on high-quality, low-carbohydrate foods, is beneficial for weight loss.[12] This diet includes plenty of fresh fruits, vegetables, healthy fats, and lean proteins.
It’s important to choose quality foods, but limiting processed foods is also beneficial. One study[13] found that people who followed an ultra-processed diet consumed 459 extra calories per day.
The bottom line is that focusing on whole, unprocessed foods is preferred if you’re trying to lose weight. You might be tempted to follow a poor diet and use diet pills to make up for it. However, you’re better off choosing nutritious meals that allow you to stick to your calorie deficit.
Include Intense Exercise In Your Routine
It is possible to lose weight without exercise, but physical activity will increase your total daily energy expenditure. This means you’ll burn more calories each day, making it easier to remain in a caloric deficit.
There are various different exercise options to try, but high-intensity interval training, or HIIT is a top choice. With this type of workout, you’ll alternate short bursts of high-intensity exercise with recovery periods. During a 30-minute workout, you might alternate one-minute sprints with two-minute recovery walks.
Studies have found that HIIT is beneficial for weight loss,[14] especially when workouts involve running. When compared to moderate exercise, HIIT requires a 40% lower time commitment.[14] This can make HIIT a suitable choice for those trying to lose weight on a busy schedule.
Studies with HIIT have shown that just three training sessions a week are effective for fat loss.
Lift Weights
Lifting weights should be part of your weight loss plan, and it’s a good complement to HIIT workouts. A review of 45 studies found that strength training reduces body fat[15] while increasing muscle mass, thereby improving body composition.
There are various ways to do weight training, but the workouts in the studies mentioned above were performed in a circuit. This type of workout involves doing a specified list of exercises and repeating the list several times.
This type of workout is effective for fat loss because it promotes muscle gain, which speeds up the metabolism. One study that followed people who weight trained for nine months found that lifting weights boosts resting metabolism by around 5%.[16] This means you’ll burn more calories each day if you regularly lift weights.
Manage Your Stress
Healthy habits related to diet and exercise are critical for weight loss. However, managing stress can also make a difference. When you’re stressed, you’re more likely to overeat[17] and seek out processed foods, making your diet less effective.
If you want to meet your weight loss goals, it’s important to develop a stress management plan. A study that evaluated the effects of a stress management program found that it was beneficial for weight loss.[17] People in the stress management group lost more weight than those in the control group.
The stress management program taught people to use strategies like progressive muscle relaxation and diaphragmatic breathing to reduce stress. You can learn these strategies using online videos.
If you prefer, you can use stress management strategies that already work for you. For example, if spending time outdoors reduces your stress, make time for this. What is most important is that you find effective ways to manage stress without turning to comfort food.
Healthy stress management can also improve sleep quality,[18] which is important for weight loss. Sleep deprivation can interfere with fat loss, whereas sleeping seven to nine hours[19] nightly is linked to increased weight loss.
Limit Sodium To 1,500 Mg/Day
A high sodium intake will facilitate water retention[20] and bloat. If you want to lose weight fast, lose that bloat! Restricting your sodium intake to 1,500 mg per day is recommended for heart health[21] but can be beneficial for weight loss as well. Water retention may also lead to high blood pressure, so limiting sodium is good for overall health.
Is It Possible To Lose 20 Pounds In 2 Months?
If you’ve set a weight loss goal to drop 20 pounds in two months, it’s important to set yourself up for success. Considering a reasonable weight loss is 1-2 lbs a week, in eight weeks, you could reasonably lose 16 lbs.
When combined with a low-sodium diet, an additional 4 pounds can be lost from bloat. This would give you a weight loss of 20 pounds total in two months.
While you can lose 20 pounds in two months, you might be better off with more modest weight loss. Fat loss tends to be higher[22] with gradual versus rapid weight loss.
You can get off to a good start in two months, especially if you are burning calories through exercise. However, you may need more time for sustainable weight loss.
Conclusion
If you’re setting weight loss goals, you might want to lose 20 pounds in two months. The strategies here can help you drop significant weight over two months. However, you should not be discouraged if you don’t reach your 20-pound goal.
If you focus on healthy, balanced hypocaloric meals, it will be easier to remain in a calorie deficit. In addition, it’s important to make time for exercise to increase daily calorie burn. It’s also helpful to restrict your sodium to decrease fluid retention and hydrate to stimulate metabolism and satiety.
If you remain consistent with these strategies, you will lose weight over two months. You might be able to reach a 20-pound weight loss goal, but you’ll probably need to give yourself more time for consistent, lasting results. Remain patient, and you’ll get to that 20-pound goal.
Frequently Asked Questions
A 500 to 1,000 daily calorie deficit[2] would lead to a two-month weight loss of about 8.5-17 pounds. Also, follow a low-sodium diet for a 4 lbs fluid loss in two months. However, slow weight loss[22] is preferred.
This is a trend that has appeared recently on social media. It involves eating 30 grams of protein within 30 minutes of waking. Then, you complete 30 minutes of low-intensity cardiovascular exercise like walking.
Different foods have varying protein contents. A four-ounce chicken breast[23] has 27 grams of protein, nearly 30 grams. Similarly, you’d need to consume about five large eggs[24] for 30 grams of protein.
The speed of weight loss can vary from person to person. Experts generally recommend losing 5%-15%[2] of your body weight over 6 months. For someone weighing 400 pounds, 20 pounds would represent 5% of body weight.