So you want to lose 20 pounds in just two months, eh?
That’s some pretty rapid weight loss! The good news is, you’re not doomed to love handles and tight jeans forever.
This goal is absolutely achievable. However, you’d better go about it the right way.
Losing 20 pounds in sixty days will require a very well-planned diet, along with the knowledge and ability to remain in a caloric deficit.
To lose a pound of fat, you need to burn 3500 calories more than you consume. If your aim is to lose a pound every three days, you would need to be in a daily caloric deficit of around 1,166.
This means you need to know exactly how many calories your body burns each day, and then eat 1,166 calories less than that.
If you’re unsure of how to work out how many calories you burn per day, pop your email into the form at the bottom of this page and watch my free video in which I include how to determine this number.
The fastest way to land yourself in this type of caloric deficit is through a combination of both diet and exercise.
Eating a clean diet will reduce your overall caloric intake so that your body doesn’t have anything to store as fat.
Exercising will burn fat from your body while boosting your metabolism and helping your body burn even more calories.
When you put these two methods together, you will absolutely get the best possible weight loss results.
I’m going to explain below some of the techniques I have used before to burn fat quickly and shed multiple pounds every week, whenever I like.
Tip #1: Do Regular Aerobic Exercise
Aerobic exercise basically means cardio. Those horrible types of exercise which get your heart rate up and cause you to breathe harder.
I recommend doing these forms of cardio for around 45 minutes, three times per week.
If you’re serious about losing 20 pounds in two months, I would recommend sticking with exercises you enjoy, or at least exercises you don’t hate.
If you don’t like running, don’t run. Hit the bike instead.
If any form of exercise sounds unappealing to you, then you need to join a gym and attend the classes. If you don’t have the discipline to get up and work then you simply won’t get the results you’re after.
Anything worth having is going to take hard work.
Tip #2: HIIT Some Intervals!
I usually recommend that people start by doing some high-intensity interval training (HIIT) twice a week.
The great thing about HIIT is that it has such a massive effect in such a small amount of time.
Due to the high levels of exertion, HIIT causes your body to go into a hyper fat-burning state. This means you can get a great workout finished inside 20 minutes!
I generally do 20 seconds of sprinting as fast as I can, followed by a slow jog for 40 seconds, for a total of 20 minutes.
I stick with the basics here. When I do my HIIT, I either run (like really run, not on a treadmill), use the stationary bike, or the rowing machine.
Don’t do HIIT more than 2-3 times a week, though. It’s super good for you but it can take it’s toll on your body if you do it every day.
Tip #3: Lift Weights Two Times Per Week
Weight training is massively underutilised when people are trying to burn fat.
One way of burning fat is to eat fewer calories. The other way is to burn more.
When you lift weights, you build muscle (don’t worry though, ladies… you won’t build enough to look bulky!) which causes your body to burn more calories, even when in a resting state.
Yes, lifting weights will make you burn more calories all day long, even when you’re sleeping or laying on the couch!
I wrote this article involving the best exercises you should use if you want to lose weight fast.
Another great benefit of lifting weights is the fact that it keeps your body toned and shapely. We want to lose fat, not just make your body eat away at itself.
Look at a sprinter and then look at a marathon runner… which one would you rather look like?
Tip #4: Be More Active In General
This could actually be one of the most decisive factors in whether or not you’ll lose weight.
One thing I’ve found is that it’s very rare for somebody to be super active and overweight at the same time.
Generally, when people are severely overweight, they almost always do zero exercise and sit around a lot.
You can burn several pounds every month just from being a little more active during your day-to-day life. This includes things like actually walking places instead of driving, or taking the stairs instead of the elevator.
These small changes literally burn hundreds upon hundreds of calories every single day.
There are a few unlucky people out there with genuine health conditions which cause them to be less mobile. However, the majority of the time, fat people are not fat by accident.
Check out this article I wrote which will give you some handy ways to burn calories without going to the gym.
Tip #5: Kickstart Your Fat Loss With An Intensive Program
For some people, the sheer thought of losing 20 pounds seems like such an insurmountable task that they are discouraged before they even begin.
When you have 20-30 pounds to lose and you step on the scale after a long week of dieting only to see that you’ve lost one or two pounds, this can be a real morale killer.
Now while I recommend losing around 2 pounds per week once your weight comes down, I also believe that you can lose a lot more than that if you’re holding more body fat.
This is where a more intensive diet program can come in handy. All of a sudden it’s not so discouraging when you step on that scale after two weeks and you’ve already lost 10 or 12 pounds.
This is an incredibly motivating feeling and it makes losing the next 10-12 seem far more achievable! It really builds momentum and gives you something to work towards.
If you’re looking for a step-by-step plan which will help you lose weight as quickly as possible in a healthy manner (no starving yourself – the diet consists of 3-4 meals per day), you should really consider taking a look at our 30-Day Weight Loss Challenge.
It’s a month-long weight loss program we’ve put together using the most effective weight loss methods (from both science and personal experience), specifically designed to help you shift between 10-20 pounds of body fat in 30 days – all for less than the price of ONE personal training session.
However – we don’t want somebody’s money if they’re not completely satisfied with the result. For this reason, we offer a 30-day money back guarantee to anybody who follows the program and doesn’t get the desired result. If you follow the program for 30 days and you haven’t lost more than 10 pounds, just drop us an email and we’ll be more than happy to offer you a full refund.
We’ve eliminated all the risk, so the only way you can possibly lose out is by not getting involved. Besides, you won’t want a refund when you see the kind of results it’ll bring you – trust me!
To get started with the challenge, or to find out more information, you can check it out here.
Don’t procrastinate, guys. You can get that weight off a lot quicker than you realise, as long as you’re willing to invest in yourself and put in the work.
None of these methods work like magic, nor are they going to work overnight. However, with a couple of months of hard work and determination, you absolutely can lose 20 pounds or more and feel amazing in your body!
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If you have any questions at all, please do feel free to reach out at firstname.lastname@example.org! I always respond to my emails and I’d love to hear from you.
I appreciate your time, see you in the next article!