Diet plan to lose 20 lbs is here to help you lose weight fast. This easy to follow diet plan will help you shed those unwanted pounds. You’ll try a variety of foods, recipes, and strategies to help you achieve your weight loss goals.
Losing 20 lbs is a difficult task but with a proper diet plan and exercise you can lose up to 15 lbs within months. Most of the people at least once in life dream of losing weight! But many are also unable to do it. And it’s not only because of lack of willpower or dominant food habits, most often people simply don’t choose the right process that will lead them to success.
Lose 20 Pounds
To lose 20 pounds in two months, you have you lose about 2.5 pounds per week. According to the Centers for Disease Control and Prevention (CDC), healthy weight loss is in the range of 1-2 pounds per week, as people who lose weight gradually are more likely to keep it off.
However, it may be possible to achieve a 2.5 pound per week weight loss by eating smart and increasing physical activity. Consult a doctor if you have questions about what a healthy amount of weight loss is for you.
It has been widely believed that 3,500 calories are equal to 1 pound of weight. But an article in the December 2014 issue of the International Journal of Obesity found that the 3,500 calorie rule overestimates weight loss. Due to variations in factors including body composition, gender, age, height and amount of calorie restriction, weight loss is not linear like the 3,500 rule would predict.
Instead, researchers recommend a weight loss calculator that takes into consideration various factors to predict an individual’s weight loss each week. If you are doing a two-month weight loss challenge, dynamic weight loss calculators can help you estimate how many calories are needed to achieve that goal.
How to Lose 20 Pounds in a Month
Losing weight doesn’t have to involve crazy fad diets or grueling workouts that leave you feeling completely drained. In fact, studies show that fad diets don’t really work in the long run and most people end up gaining the weight back. The best way to lose weight in a month is to eat healthy, balanced meals, safely reduce the number of calories you’re eating, and do exercises that burn calories and tone your muscles, and we’ll show you how! This article will walk you through everything you need to know to get started on your weight-loss journey so you can start taking steps to reach your goal.
Eating Right
- Lower the number of calories you consume. Make an effort to eat less than you’re currently eating. Reduce your daily calorie intake gradually for the first week or so, then stick with an approximate amount that will allow you to lose weight without leaving you feeling totally wiped out. Counting calories isn’t a lot of fun, and it definitely requires discipline in the long run, but it’s a surefire way to achieve a leaner physique.
- The most elementary rule of dieting is that if you burn more calories than you consume, you’ll lose weight.
- Consult with a nutritionist, keep a food journal or use a calorie-counting app like MyFitnessPal to track the nutritional value of the food you eat and calculate how many calories you need to keep making progress.
- Cut out junk food. In order to keep your calorie intake low, the first things you should eliminate from your diet are salty, sugary, overly-processed foods and snacks. Say goodbye to French fries, pizza, cake and candy. Sweets and fatty foods contain more concentrated doses of calories per serving size, which means you can eat them in the same portions as other healthier foods and still gain weight. Junk food is a death trap for those seeking to lower their body fat percentage.
- The food you eat should be grilled, baked, broiled or steamed. Stay away from fatty additives like butter and oil.
- Low-calorie, filling food are key to your success. 400 calories of vegetables will fill you to the brim while 400 calories of oil or fried chicken will leave you wanting more. Know what to eat to trick your body into telling you it’s finished.
- Fruits, vegetables, whole grains, low-fat dairy and lean meats are all low-calorie dense foods that will help you lose weight. Fruits and veggies are mostly water-based and contain very few calories and very little fat–on the other hand, 1 g of fat is nine calories in itself. So stay away from processed goods and go green. And red, orange, blue, and yellow.
- Fiber is great for you, too, and only has 1.5-2.5 calories per gram. Most legumes, nuts, and seeds are excellent sources of this.
- Avoid adding extra calories while preparing your food. 4 oz of lean chicken is good for you…until you slather it with butter and Colby-Jack.
- When preparing meat, take the skin off and trim the fat. And don’t coat it in bread crumbs or other unnecessary additives.
- Don’t deep fry any food. Even if it’s a vegetable; it loses its nutritional value when fried.
- Steam your food instead and add lots of spice. Steaming your food instead of frying it will cut down on fat and calories, and spices will spike your metabolism.
- Eat fat-burning foods. Starving yourself is not the key to losing fat — it’s choosing the right foods that will burn the fat for you. Throw out the junk in your pantry and stock up on the good stuff:
- Fatty fish high in omega-3s help reduce the levels of leptin in your body. And that guy keeps hunger at bay and ups your metabolism. If you’re not a seafood fan, talk to your doctor about taking fish oil supplements. Not as good as the natural thing, but still beneficial.
- An apple a day keeps the fat at bay. Apples are full of pectin, which reduces the amount of fat your body absorbs. They’re also fiber-full and calorie-low, so they’re really the perfect snack. Did we mention delicious?
- Add ginger and garlic to your meals. Ginger widens your blood vessels, garlic lowers your insulin levels, and both increase your metabolic rate.
- Use olive oil as your primary cooking oil. Even though oil is fat, olive oil is full of the good kind (monounsaturated) that helps lower cholesterol levels, and has many other health benefits, too.
- Drink away the weight. Water is the breath of life and of weight loss. Minimize your appetite (and clear your skin!) by drinking morning, noon, and night.
- Drink two glasses of water before every meal. You will feel fuller faster (say that three times fast) and not have room for more calories.
- While each person’s hydration needs are different, the Institute of Medicine advises that men and women try to consume about 3.7 and 2.7 liters of water a day, respectively, including water found in food and other beverages .
- Green tea is a good idea, too. It’s loaded with antioxidants and may help increase your metabolic rate.
- Whatever you do, cut out the sodas and alcohol. They’re just empty calories that pack on the pounds silently without even making you feel full.
- Snack away. Eating 5 to 7 small meals a day leads to quicker weight loss than any other meal routine. You will feel fuller all day, removing the urge to overeat.
- Keep your snacks healthy. Measure out portions of your favorite healthy snacks (carrots, grapes, nuts, or yogurt) and package them for easy access throughout the week. Instead of working all day, you’ll be working and snacking, keeping your metabolism up.
- Don’t skip breakfast! Your body needs that kick in the morning to get reminded to get going. Not only will you be more likely to lose weight, you’ll probably keep it off too.
Morning Detox Plan
Check out these exciting detox drinks that’ll help accelerate weight loss at home:
- A glass of lukewarm water with half a lemon and a teaspoon of honey.
- Boil a tablespoon of cumin in a glass of water and add it to your lemon-honey detox water. It burns fat efficiently.
- Add a tablespoon of apple cider vinegar and ½ tablespoon of cayenne pepper to a glass of lukewarm water to whip a fat-burning detox drink.
- Add a tablespoon of ginger paste and two tablespoons of fresh mint paste to a glass of warm water.
- Blend cucumber with mint leaves and half a thumb of ginger. Dilute the paste in a litre of water and consume it first thing in the morning.
14 Days Sample Plan To Lose 20 Pounds
Week 1
How to Meal Prep for Your Week of Meals:
- Cook the Slow-Cooker Vegetable Soup overnight on Day 1 so it’s ready for lunch on Day 2. Portion out two 1 1/2-cup servings into leak-proof containers to have later in the week for lunch on Days 3 and 5. (To buy: amazon.com, $9 for 1.) Freeze an additional two 1 1/2-cup servings to have for lunch in Week 3. Freeze any remaining soup in an air-tight container for up to 6 months. (To buy: amazon.com, $15 for 1 large)
- Prepare the Blueberry-Banana Overnight Oats so it’s ready to grab-and-go in the morning of Day 2. Store in glass leak-proof containers that can go from the fridge to the microwave. (To buy: amazon.com, $15 for 4)
Day 1
Breakfast: 1 serving Avocado-Egg Toast (271 calories)
A.M. Snack: 1 medium orange (62 calories)
Lunch: 1 serving Butternut Squash Soup with Avocado & Chickpeas (402 calories)
P.M. Snack: 1 medium kiwi (42 calories)
Dinner: 1 serving Citrus Poached Salmon with Asparagus with 3/4 cup Cauliflower Rice (451 calories)
Daily Totals: 1,228 calories, 58 g protein, 126 g carbohydrates, 30 g fiber, 59 g fat, 1,709 mg sodium.
Day 2
Breakfast: 1 serving Blueberry-Banana Overnight Oats (285 calories)
A.M. Snack: 1 serving Apple Cider Vinegar Tonic (22 calories)
Lunch: 1 1/2 cups Slow-Cooker Vegetable Soup with 1 slice Everything Bagel Avocado Toast (347 calories)
P.M. Snack: 1/2 cup edamame (in pods) sprinkled with a pinch of coarse sea salt (100 calories)
Dinner: 1 serving Vegan Coconut Chickpea Curry (471 calories)
Meal-Prep Tip: Prepare the Blueberry-Banana Overnight Oats so it’s ready to grab-and-go in the morning of Day 3.
Daily Totals: 1,225 calories, 41 g protein, 181 g carbohydrates, 36 g fiber, 41 g fat, 1,842 mg sodium.
Day 3
Breakfast: 1 1/2 cups Blueberry-Banana Overnight Oats (285 calories)
A.M. Snack: 1 medium orange (62 calories)
Lunch: 1 1/2 cups Slow-Cooker Vegetable Soup with 1 slice Everything Bagel Avocado Toast (347 calories)
P.M. Snack: 2 medium kiwis (84 calories)
Dinner: 1 serving Zucchini Noodles with Pesto & Chicken (430 calories)
Daily Totals: 1,208 calories, 54 g protein, 146 g carbohydrates, 31 g fiber, 52 g fat, 1,715 mg sodium.
Day 4
Breakfast: 1 slice Peanut Butter-Banana Cinnamon Toast (266 calories)
A.M. Snack: 1 cup Apple Cider Vinegar Tonic with 1 cup blueberries (106 calories)
Lunch: 1 serving Green Salad with Edamame & Beets (325 calories)
P.M. Snack: 1 medium orange (62 calories)
Dinner: 1 serving Spicy Jerk Shrimp with 1/2 cup Easy Brown Rice (464 calories)
Meal-Prep Tip: Freeze any leftover Easy Brown Rice in individual 1/2-cup servings.
Daily Totals: 1,223 calories, 65 g protein, 166 g carbohydrates, 30 g fiber, 35 g fat, 1,282 mg sodium.
Day 5
Breakfast: 1 slice Peanut Butter-Banana Cinnamon Toast (266 calories)
A.M. Snack: 1 kiwi (42 calories)
Lunch: 1 1/2 cups Slow-Cooker Vegetable Soup with 3 Tbsp. hummus and 6 seeded crackers (317 calories)
P.M. Snack: 1 kiwi (42 calories)
Dinner: 1 serving Taco Spaghetti Squash Boats (553 calories)
Daily Totals: 1,221 calories, 55 g protein, 129 g carbohydrates, 30 g fiber, 60 g fat, 1,803 mg sodium.
Day 6
Breakfast: 1 cup raspberries topped with 1 cup nonfat Greek yogurt, 1 Tbsp. sliced almonds & 1 tsp. honey (260 calories)
A.M. Snack: 1 cup Apple Cider Vinegar Tonic (22 calories)
Lunch: 1 serving Veggie & Hummus Sandwich (325 calories)
P.M. Snack: 1/2 cup edamame (in pods) sprinkled with a pinch of coarse sea salt (100 calories)
Dinner: 1 serving Sheet-Pan Chicken & Vegetables with Romesco Sauce (499 calories)
Daily Totals: 1,206 calories, 80 g protein, 115 g carbohydrates, 30 g fiber, 49 g fat, 1,306 mg sodium.
Day 7
Breakfast: 1 serving Avocado-Egg Toast (271 calories)
A.M. Snack: 3/4 cup raspberries topped with 1/2 cup nonfat Greek yogurt & 1 tsp. honey (142 calories)
Lunch: 1 serving Green Salad with Edamame & Beets (325 calories)
P.M. Snack: 1 medium orange (62 calories)
Dinner: 1 serving Salmon Tacos with Pineapple Salsa with Broiled Mango to enjoy after dinner (422 calories)
Daily Totals: 1,222 calories, 71 g protein, 136 g carbohydrates, 34 g fiber, 46 g fat, 1,635 mg sodium.
Week 2
How to Meal Prep for Your Week of Meals:
- Make the Meal-Prep Sheet-Pan Chicken Thighs to use in the Curried Chicken Apple Wraps and Slow-Cooker Pasta e Fagioli Soup Freezer Pack recipes. Store in an air-tight meal prep container to keep fresh. (To buy: amazon.com, $15 for 1 large)
- Prepare the Slow-Cooker Pasta e Fajioli Soup Freezer Pack to have for dinner on Days 12 & 13.
- When making the Muffin-Tin Quiches with Smoked Cheddar & Potato for breakfast on Day 8, individually wrap leftovers in plastic and place in an air-tight container (To buy: amazon.com, $20 for 1 large). Refrigerate for up to 3 days or freeze for up to 1 month. To reheat, remove plastic, wrap in a paper towel and microwave on High for 30 to 60 seconds.
Day 8
Breakfast: 2 Muffin-Tin Quiches with Smoked Cheddar & Potato and 1 cup Herbal Chamomile Health Tonic (248 calories)
A.M. Snack: 1 cup blueberries (84 calories)
Lunch: 1 serving Curried Chicken Apple Wraps with 1 medium pear (345 calories)
P.M. Snack: 1 cup raspberries topped with 1/2 cup nonfat plain Greek yogurt (130 calories)
Dinner: 1 1/2 cups Slow-Cooker Curried Butternut Squash Soup and 1 serving Kale Salad with Beets & Wild Rice (402 calories)
Meal-Prep Tips: Refrigerate the other 3 servings of the Herbal Chamomile Health Tonic to have on days 9, 10 and 11.
Refrigerate one 1-cup serving and one 1 1/2-cup serving of the Slow-Cooker Curried Butternut Squash Soup to have for lunch on Days 9 and 11. Save 1 serving (2 1/2 cups) of Kale Salad with Beets & Wild Rice to have for lunch on Day 9. Store in leak-proof, air-tight containers. (To buy: amazon.com, $9 for 1)
Daily Totals: 1,210 calories, 66 g protein, 138 g carbohydrates, 35 g fiber, 53 g fat, 1,851 mg sodium.
Day 9
Breakfast: 1 cup raspberries topped with 1 cup nonfat Greek yogurt, 1 Tbsp. sliced almonds & 1 tsp. honey (260 calories)
A.M. Snack: 1 cup Herbal Chamomile Health Tonic and 1 cup blueberries (95 calories)
Lunch: 1 cup Slow-Cooker Curried Butternut Squash Soup and 2 1/2 cups Kale Salad with Beets & Wild Rice (325 calories)
P.M. Snack: 1/2 cup edamame (in pods) sprinkled with a pinch of coarse sea salt (100 calories)
Dinner: 1 serving Greek Roasted Fish with Vegetables (422 calories)
Daily Totals: 1,202 calories, 77 g protein, 130 g carbohydrates, 30 g fiber, 47 g fat, 1,564 mg sodium.
Day 10
Breakfast: 2 Muffin-Tin Quiches with Smoked Cheddar & Potato and 1 medium orange (299 calories)
A.M. Snack: 1 cup Herbal Chamomile Health Tonic (11 calories)
Lunch: 1 serving Curried Chicken Apple Wraps with 1 medium pear (345 calories)
P.M. Snack: 1 cup raspberries topped with 1/2 cup nonfat plain Greek yogurt (130 calories)
Dinner: 1 serving Garlic-Lime Pork with Farro & Spinach with 1 cup Tangy Broccoli with Almonds (416 calories)
Daily Totals: 1,202 calories, 97 g protein, 127 g carbohydrates, 34 g fiber, 41 g fat, 1,424 mg sodium.
Day 11
Breakfast: 2 Muffin-Tin Quiches with Smoked Cheddar & Potato with 1 medium orange (299 calories)
A.M. Snack: 1/2 cup blueberries (42 calories)
Lunch: 1 1/2 cups Slow-Cooker Curried Butternut Squash Soup with 3 Tbsp. hummus and 5 seeded crackers (361 calories)
P.M. Snack: 1 cup Herbal Chamomile Health Tonic (11 calories)
Dinner: 1 serving Crispy Oven-Fried Fish Tacos (496 calories)
Daily Totals: 1,209 calories, 51 g protein, 142 g carbohydrates, 30 g fiber, 56 g fat, 1,858 mg sodium.
Day 12
Breakfast: 1 cup raspberries topped with 1 cup nonfat Greek yogurt, 1 Tbsp. sliced almonds & 1 tsp. honey (260 calories)
A.M. Snack: 2 medium plums with 1 cup green tea (61 calories)
Lunch: 1 serving No-Cook Black Bean Salad (322 calories)
P.M. Snack: 1 medium apple (95 calories)
Dinner: 2 cups Slow-Cooker Pasta e Fagioli Soup (457 calories)
Meal-Prep Tip: Save 2 cups of the No-Cook Black Bean Salad to have for lunch on Day 13. Refrigerate dressing separately and add just before serving.
Daily Totals: 1,195 calories, 51 g protein, 142 g carbohydrates, 30 g fiber, 56 g fat, 1,858 mg sodium.
Day 13
Breakfast: 2 Muffin-Tin Quiches with Smoked Cheddar & Potato and 1 medium orange (299 calories)
A.M. Snack: 1 plum and 1 cup green tea (30 calories)
Lunch: 2 cups No-Cook Black Bean Salad (322 calories)
P.M. Snack: 3/4 cup raspberries topped with 3 Tbsp. nonfat Greek yogurt and 1 Tbsp. slivered almonds (112 calories)
Dinner: 2 cups Slow-Cooker Pasta e Fagioli Soup (457 calories)
Daily Totals: 1,221 calories, 67 g protein, 131 g carbohydrates, 33 g fiber, 54 g fat, 1,570 mg sodium.
Day 14
Breakfast: 2 Blueberry-Pecan Pancakes topped with 2 Tbsp. blueberries and 2 Tbsp. nonfat Greek yogurt mixed with 1 tsp. maple syrup (299 calories)
A.M. Snack: 1 cup green tea (0 calories)
Lunch: 1 serving Whole-Wheat Veggie Wrap (345 calories)
P.M. Snack: 1/2 cup edamame (in pods) sprinkled with a pinch of coarse sea salt (100 calories)
Dinner: 2 servings (5 cups) Indian-Spiced Cauliflower & Chickpea Salad (482 calories)
Meal-Prep Tip: Freeze leftover Blueberry-Pecan Pancakes to have for breakfast on Days 22 and 29.
Daily Totals: 1,227 calories, 51 g protein, 155 g carbohydrates, 36 g fiber, 49 g fat, 1,884 mg sodium.