Can You Lose 20 Pounds in 2 Weeks? Proven Methods to Shed 20 Pounds or More

While losing 20 pounds in 2 weeks may seem achievable, it poses significant health risks and is therefore not advised. The good news is that there are sustainable ways to lose weight without putting your health at risk. Making gradual adjustments to your daily habits and adopting a consistent approach to weight loss is the safest and most effective way to lose and maintain weight over the long term. 

Here, you’ll learn about the most effective weight loss strategies and discover how to achieve sustainable results with these six infallible weight loss tips.

Most Popular Weight Loss Methods 

Committing to a disciplined weight loss approach can help you reach your goal weight. There are countless effective weight loss strategies to choose from, and they can all be adapted to your individual lifestyle. 

Let’s go over the three most popular weight loss methods.

1. Keto Diet

The ketogenic diet primarily consists of a high fat intake, moderate protein consumption, and low carbohydrate intake. While macronutrient intake can vary, the typical percentage segmentation is approximately 55 - 60% fat, 30 - 35% protein, and 5 - 10 % carbohydrates. One of the primary functions of carbohydrates is to supply energy to all cells in the body. During a keto diet, carbohydrate intake is low, causing the body to rely on stored fat as an alternative energy source.

Individuals who follow the keto diet often experience fast weight loss during the early stages, typically losing up to 10 pounds in 2 weeks or less. However, this initial weight loss will vary and is often attributed to water loss as glycogen stores are depleted. Strict monitoring of macronutrients and reduced caloric intake further aid in weight loss. You can streamline macro counting by using the Fastic app — simply take a picture of your meal to get an accurate macronutrient count and stay on top of your macros intake at every meal. 

2. Intermittent Fasting

Intermittent fasting works by alternating periods of fasting and eating within a 24-hour timeframe. During fasting periods with limited food intake, the body turns to the burning of fat to obtain the necessary energy, potentially leading to weight loss. Research on intermittent fasting found that participants from 40 different studies lost an average of 0.7 to 1.1 lbs (0.3 to 0.5 kg) per week. 

Intermittent fasting focuses on when you eat, rather than what you eat, and protocols vary in fasting period duration. The most popular is the 16:8 fast for weight loss, due to its flexibility and adaptability to busy schedules. Conversely, fasts like the 20:4 fast demand a more strict eating routine, where one can only eat during a 4-hour eating window. Determining the right one for you will depend on your eating habits, lifestyle, and goals. Learn more about the different types of fasting methods for weight loss.

3. Calorie Restriction

Calorie restriction is an effective weight loss strategy that involves consuming fewer calories than your body burns. When you intake fewer calories than you expend, your body taps into its stored energy reserves to meet its energy needs — primarily in the form of stored fat — thus promoting weight loss. The Dietary Guidelines for Americans 2020-2025 suggest a daily caloric intake ranging from 1,600 to 2,400 calories for women and 2,200 to 3,000 for men.  A typical calorie restriction diet involves reducing caloric intake by 10% to 50%. It is advisable to start with a low percentage and gradually increase it as your body adapts.

Adopting a calorie restriction diet may result in a weight loss of 3 to 5 pounds (1.5 to 2 kg) per week; however, factors such as initial weight and the intensity of the diet play a major role in these outcomes. It is generally healthier and safer to lose weight at a slower pace. When you lose more than 1 to 2 pounds (0.5 to 1 kg) per week, you increase the risk of losing muscle mass, water weight, and potentially even bone density. Moreover, rapid weight loss can lead to a rebound effect, where individuals quickly regain the weight after stopping the diet.

It is impossible to lose 20 pounds in 2 weeks without putting your health at risk. Nonetheless, consistent and safe weight loss strategies can help you lose 20 pounds or more over time. If intermittent fasting caught your eye, read this complete guide on intermittent fasting to determine if it's a viable option for you. 

6 Quick Fixes for Rapid Weight Loss

If traditional diets aren’t your thing, making small adjustments to your daily routine can be an effective solution. You don’t need to drastically overhaul your lifestyle to achieve your ideal weight. 

Here are six tips to help you lose weight without drastically changing your daily habits.

1. Incorporate a Balanced, Nutrient-Rich Diet

Increasing your fiber and protein intake can help you feel fuller, reducing the likelihood of overeating. By prioritizing nutrient-dense foods such as fruits, vegetables, lean proteins, and whole grains, you can promote weight loss without adhering to a strict diet. Additionally, it's crucial to reduce your consumption of refined carbohydrates, processed foods, and sugary drinks, as these options have calories written all over them. Use Fastic to access recipes tailored to your dietary preferences and guide you toward your specific weight goals. 

2. Adopt an Active Lifestyle

It is well-known that 30 minutes of exercise each day is recommended. Whether it’s swimming, flexibility exercises, or strength training, exercise is key to promoting weight loss. Studies show that strength training can help prevent the loss of lean muscle mass that derives from weight loss. If hitting the gym isn’t your thing, opt for a home workout routine you can do at your own pace, or go for an evening walk after dinner instead.

3. Step Up Your Hydration Game

Ensure you drink sufficient water throughout the day. By hydrating with water or zero-calorie beverages and pairing them with water-rich foods, you can feel fuller while promoting weight loss. The U.S. National Academies of Sciences, Engineering, and Medicine concluded that women should drink about 2.7 liters of fluids per day, whereas men should drink about 3.7 liters. Set a daily goal and stick to it. 

4. Practice Mindful Eating 

While it might seem insignificant, mindful eating habits can substantially impact your weight loss progress. Eating slowly allows time for satiety signals to reach your brain, helping accurately determine when you feel full and preventing overeating. Keeping an eye on portion sizes also plays an important role. Even if your meal has plenty of macronutrients and is as healthy as can be, it does not mean you can eat as much as you want. 

5. Prioritize for Good Quality Sleep

During sleep, your body undergoes multiple processes that influence weight loss, including metabolic function, fat storage, and hormonal regulation. Getting less than 7 hours of sleep can negatively affect your physical and mental health. Experts recommend at least 7 hours of sleep per night for proper rest and optimal energy levels during the day. Set a schedule and commit to it. Read, do yoga, or go for a walk before going to bed to relax your brain and ensure good quality sleep at night. 

6. Consider Calorie Counting

Counting calories can be a bit tedious, but hard work pays off. Doing so will give you more control over what and how much you eat. Maintaining a consistent calorie count encourages healthier food choices that can maximize your weight loss efforts. Discover how simple it is to count calories.

Download the Fastic app to accurately monitor your calories, meals, exercise, water intake, sleep, and more. Be on top of your weight loss progress and don’t let your efforts go to waste. 

Disclaimer: It is advised to speak with a health professional before beginning intermittent fasting or a diet program. There may be side effects for people with certain medical conditions.