A weight loss 20 lbs in 2 months is a target that means you have to lose about 2.5 lbs every week, which is faster than the suggested rate of 1-2 lbs every week. To do this, you need to make a big calorie gap, which means using more calories than you eat. Here is a 400-word article on how to lose 20 lbs in 2 months:
- Eat less calories. To lose 1 lb of fat, you need to use about 3,500 calories more than you eat. To lose 20 lbs in 2 months, you need to eat about 1,250 calories less every day from your diet. You can use our calorie calculator to find out how many calories you need to keep your weight, and then take away 1,250 from that number. But, you should not eat less than 1,200 calories every day for women and 1,500 calories every day for men, as this can make your metabolism slow and hurt your health.
- Eat good foods. To make sure you get enough nutrients and feel full, you should pick foods that are high in protein, fiber, and water, and low in calories, carbs, and fat. These include low-fat meats, eggs, fish, dairy, beans, nuts, seeds, fruits, vegetables, and whole grains. You should stay away from foods that are high in calories, sugar, and fat, such as sodas, candies, cakes, cookies, chips, fried foods, and fast foods.
- Drink a lot of water. Water can help you keep hydrated, get rid of waste, and eat less. You should drink at least 8 glasses of water every day, and more if you work out or sweat a lot. You should also eat less of alcohol, coffee, tea, and other drinks that can make you dry or add extra calories to your diet.
- Work out often. Work out can help you use more calories, make muscle, and make your mood and health better. You should try to do at least 150 minutes of medium-intensity work out every week, or 75 minutes of high-intensity work out every week, or a mix of both. Medium-intensity work out means that your heart rate and breathing are a bit higher than normal, but you can still talk. Examples are fast walking, cycling, swimming, or dancing. High-intensity work out means that your heart rate and breathing are a lot higher than normal, and you can only say a few words. Examples are running, jumping rope, HIIT, or martial arts. You should also do some strength training work outs at least twice a week, as this can help you shape your muscles and make your metabolism faster.
- Be steady and real. Losing 20 lbs in 2 months is a hard but possible goal, if you follow your plan and make healthy changes in your life. But, you should also be real and know that your weight loss may change depending on your age, gender, height, weight, activity level, genes, hormones, and other things. You should also be ready for some stops and problems along the way, and not quit or get sad. Instead, you should look at your progress and be happy for your success.
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