How to Lose 20 Pounds in 3 Weeks
Weight Loss

How to Lose 20 Pounds in 3 Weeks

Do you need tips on how to lose 20 pounds in 3 weeks?

It doesn’t matter how much weight you are planning on losing; having a guided plan will come in handy.

Your plan will mostly need a lifestyle overhaul.

But how much weight you lose will also depend on your current body and goal and how fast you want to achieve the results. 

Are you in a hurry to lose 20 pounds for whatever reason?

Then, we have some guide on how to shed off those last 20 pounds in 3 weeks! 

How fast can I realistically lose 20 pounds?

Realistically speaking, it could take you 5 to 6 months to shed off 20 pounds.

For health reasons, it is best that you lose weight at a low and steady rate. That means losing about 0.5 to 1lbs every week.

With this, you will be losing almost 2 to 5 pounds every month. 

How many pounds can you lose in 21 days?

Are you giving yourself 3 weeks to lose some weight? 

Using the above weight loss recommendation, you can expect to lose 1.5 pounds to 3 pounds in 21 days. 

However, with a diet and exercise plan, and a lot of determination, you can lose more in 21 days.

If your goal is to lose more weight in such a short period, you can expect to lose up to 23 pounds. 

How Can I Lose a lb a Day?

Losing a single pound a day is not as easy as it sounds. To lose an lb a day, you need to burn about 3500 calories.

Keep in mind that your body needs between 2000 and 2500 calories every day to maintain your routine. 

If you are working towards losing a pound every day, it only means starving yourself. In addition, you have to exercise to ensure you lose the extra calories.

However, this rapid weight loss journey is not recommended.

It comes with some risks, including deficiency of essential minerals, brittle bones, dehydration, and lower metabolism. 

How to Lose 20 Pounds in 3 Weeks

Losing 20 pounds in 3 weeks looks and sounds like quite a stretch because it is.

However, health experts do not recommend you lose a lot of weight at a fast rate. Going slow provides you with more consistent results. 

But it doesn’t mean you can’t do it in a short period, either. Some have done it, and you can if you are up to the task. 

Here’s how you can go about it:

1. Eat More Proteins 

When you are on a rapid weight loss journey, the best way to go about it is to eat more proteins.

First, high protein consumption helps in reducing your appetite and calorie intake. 

The best time to consume proteins when trying to lose weight is during your breakfast.

Studies show that a high protein diet helps in reducing ghrelin levels.

Ghrelin is the hormone behind your feeling of hunger. Lower levels mean you will feel full, reducing how much you eat in a day.  

Proteins will also help in preserving your metabolism, muscles and reduce your belly fat. 

Consider adding seafood, eggs, legumes, poultry, and nuts to your meal plans for a healthy protein intake. 

2. Keep Track of Your Calories 

Losing weight involves losing more calories than you consume.

That means keeping track of your calories to help you know how much you are consuming and how much you need to lose. 

While you can eat fewer calories to lose weight, if you are exercising, you will need to note down how many calories you are burning after every workout.   

Read a related post: How To Lose 15 Pounds in 2 weeks

3. Say NO to Unnecessary Refined Carbs 

Carbs are are an enemy to anyone on a weight loss journey, whether it is rapid or not.

Health experts recommend consuming 225 to 325 grams of carbs every day. That means in your daily calories intake, at least 45% to 65% needs to be carbs. 

The problem with unrefined carbs is that they lack the necessary fiber and nutrients you need.

Worse, they are highly digestible, and your body absorbs them pretty fast. This leads to spikes in your blood sugar levels, which only leads to feeling hungry.

As a result, you will be eating more than the necessary amount of food you need, which derails your weight loss goals. 

To ensure that you consume healthy amounts of the required carbs, switch from refined carbs, like white bread and pasta, to whole grains like brown rice and quinoa. 

4. Add More Fiber to Your Meals 

According to studies, having at least 30g of fiber every day can go a long in boosting your rapid weight loss goals.

That’s because your body digests fiber content slowly, meaning you will be emptying your stomach less.

With this, you will stay full for longer, which in turn reduces your food intake. 

To ensure you attain your weight loss goals, try to consume at least 33g of insoluble fiber every day.

The best foods for this fiber content include veggies, fruits, seeds, nuts, and whole wheat. 

5. Have a Workout Routine 

Whether you are losing weight rapidly or not, exercising is the key to achieving your goal.

But when you are on a rapid weight loss plan, this is a daily routine you have to embrace. 

And it is more than doing cardio in your living room and waiting for the results. You will also need to add resistance training to your routine. 

As you shed off weight fast, there is a high possibility of having saggy skin left when burning the fat.

Resistance training adds more muscles in areas where you burn the extra fat and helps you maintain a good body. It will also build endurance and strength. 

6. Eat Slowly 

Yeah, you read that right. Did you know that eating fast could lead to a higher intake of calories?

Or reduce the satiety hormones, meaning you might overeat since you will not feel like you have a full stomach? 

So, take your time when having any meal. Do not rush your meal times, and it will help reduce how much you eat plus the calories you consume.

All of these are excellent components to reducing weight. 

7. Stay Hydrated 

Believe it or not, water is a significant component of your weight loss journey.

While it is essential to keep hydrated throughout the day, it also helps you stay full, reducing any chances of overeating.

Also, try drinking at least a glass of water before your meals for the same reason. 

How to Lose 20 Pounds in 2 Months Diet Plan

Do you have a diet plan for your weight loss objectives? If you are aiming to lose 20 pounds in 2 months, below is a diet plan you can follow:

  • Breakfast: Boiled eggs, whole wheat cereals, and fruits  
  • Lunch: Salads and fruits 
  • Dinner: Vegetable salads with white meat and fruits 

The goal with such a plan is to reduce carbs, increase fiber and protein intake.

As discussed earlier, a meal plan with high proteins and fiber is great for weight loss, especially a rapid one. 

While the above is just a guide of some of the meals to have, you should consult your doctor or a health nutritionist. T

hey are best suited in developing a personalized diet plan that fits your specific weight loss needs. 


Losing 20 pounds in such a period will not be an easy journey. You will need patience, determination, and a high aversion to risk.

We still recommend that you talk to a health professional before starting your rapid weight loss journey.

This ensures that you get a customized weight loss program that’s safer for you. 

Related Post: Can You Get Your Nose Pierced While Pregnant

Iesha Mulla

Iesha is a loving mother of 2 beautiful children. She's an active parent who enjoys indoor and outdoor adventures with her family. Her mission is to share practical and realistic parenting advice to help the parenting community becoming stronger.

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