How to lose 20 pounds in 2 months? It seems a bit challenging, but nothing is impossible if one follows the correct procedure. If one is carrying an extra 20 or more pounds, then they can be at a risk of several diseases associated with obesity (1) (2). People not only lose weight to look attractive with a good physique, but they also want to lead a healthy and fit life.
There are many other advantages of weight loss (3) that compel dieters to try hard to get in shape. So, how to lose 20 pounds in 2 months? One best way is to follow a diet plan and replace all the unhealthy meals with the healthy meals (4) and the other easiest option is to have diet pills that work fast as there are many diet pills that really work.
So, first take a look at the diet plan that is ideal for all the people who want to shed 20 pounds in 2 months
1300 Calorie Diet Plan
Meal Plan – Day 1
Breakfast | Calories | Fat | Carbs | Protein |
Green tea or black coffee | 10 | 0 | 0 | 0 |
Grapefruit | 76 | 0 | 0 | 0 |
Mid Morning Snack | ||||
Granola bar | 118 | 5 | 16 | 2.5 |
Strawberries 1 cup | 47 | 0 | 11 | 1 |
Lunch | ||||
Turkey sandwich on wheat | 350 | 4 | 45 | 28 |
Tomato soup | 85 | 2 | 16 | 1 |
Green tea or water | 0 | 0 | 0 | 0 |
Afternoon Snack | ||||
Peanut butter 1 Tbsp | 96 | 16 | 6 | 8 |
Apple 1 | 80 | 0 | 21 | 0 |
Dinner | ||||
Brown rice | 216 | 2 | 44 | 5 |
Salmon filet | 140 | 7 | 0 | 19 |
Green salad | 48 | 0 | 2 | 2 |
Green tea or water | 0 | 0 | 0 | 0 |
Total | 1266 | 36 | 161 | 66.5 |
Meal Plan – Day 2
Breakfast | Calories | Fat | Carbs | Protein |
2 Scrambled eggs | 154 | 10 | 2 | 13 |
Orange | 85 | 0 | 0 | 1 |
Green tea or black coffee | 10 | 0 | 0 | 0 |
Mid Morning Snack | ||||
Yogurt – low-fat | 173 | 1 | 32 | 7 |
Lunch | ||||
Chicken sandwich | 420 | 10 | 21 | 32 |
Green tea or water | 0 | 0 | 0 | 0 |
Afternoon Snack | ||||
1 cup Blueberries | 83 | 0 | 21 | 1 |
Dinner | ||||
Brown rice | 216 | 2 | 44 | 5 |
Grilled shrimp salad | 210 | 2 | 22 | 26 |
Green tea or water | 0 | 0 | 0 | 0 |
Total | 1351 | 25 | 87 | 95 |
Meal Plan – Day 3
Breakfast | Calories | Fat | Carbs | Protein |
1 tablespoon cream cheese – low-fat | 51 | 5 | 0 | 1 |
Bagel | 289 | 1 | 56 | 11 |
Green tea or black coffee | 10 | 0 | 0 | 0 |
Mid Morning Snack | ||||
Salsa | 25 | 0 | 6 | 1 |
Tortilla chips – reduced calorie | 74 | 0 | 11 | 1 |
Lunch | ||||
Green salad | 33 | 0 | 6 | 2 |
Vegetable soup | 72 | 0 | 12 | 2 |
Green tea or water | 0 | 0 | 0 | 0 |
Afternoon Snack | ||||
Pudding cup – fat-free | 100 | 0 | 23 | 2 |
Dinner | ||||
Brown rice | 216 | 2 | 44 | 5 |
Chicken wrap | 467 | 29 | 42 | 36 |
Water or green tea | 0 | 0 | 0 | 0 |
Total | 1327 | 37 | 200 | 61 |
Meal Plan – Day 4
Breakfast | Calories | Fat | Carbs | Protein |
Skim milk | 91 | 0 | 12 | 8 |
Raisin Bran | 171 | 1 | 41 | 3 |
Green tea or black coffee | 10 | 0 | 0 | 0 |
Mid Morning Snack | ||||
Fat-free mayonnaise 1 tbsp | 215 | 0 | 35 | 0 |
1/2 can tuna in water | 99 | 0 | 0 | 21 |
Lunch | ||||
Veggie wrap | 230 | 3 | 44 | 9 |
Green tea or water | 0 | 0 | 0 | 0 |
Afternoon Snack | ||||
Skim milk | 91 | 0 | 12 | 8 |
Graham crackers | 59 | 1 | 10 | 1 |
Dinner | ||||
Chicken fajita | 430 | 11 | 23 | 40 |
Total | 1386 | 16 | 148 | 69 |
Meal Plan – Day 5
Breakfast | Calories | Fat | Carbs | Protein |
Puffed rice cereal | 120 | 0 | 29 | 2 |
Green tea or black coffee | 10 | 0 | 0 | 0 |
Skim milk | 91 | 0 | 12 | 8 |
Mid Morning Snack | ||||
Granola | 139 | 6 | 15 | 4 |
Berries 1/2 cup | 47 | 0 | 11 | 1 |
Lunch | ||||
Green salad | 48 | 0 | 2 | 2 |
Green tea or water | 0 | 0 | 0 | 0 |
Afternoon Snack | ||||
Diced pineapple | 74 | 0 | 19 | 8 |
Cottage cheese | 203 | 4 | 8 | 31 |
Dinner | ||||
Green salad | 48 | 0 | 2 | 2 |
Chicken stir fry | 550 | 36 | 28 | 34 |
Green tea or water | 0 | 0 | 0 | 0 |
Total | 1330 | 46 | 126 | 84 |
Meal Plan – Day 6
Breakfast | Calories | Fat | Carbs | Protein |
Grape Nuts cereal | 200 | 1 | 47 | 7 |
Green tea or black coffee | 10 | 0 | 0 | 0 |
Skim milk | 91 | 0 | 12 | 8 |
Mid Morning Snack | ||||
Gelatin cup | 80 | 0 | 0 | 1 |
Lunch | ||||
Chicken salad – Asian | 430 | 19 | 33 | 32 |
Green tea or water | 0 | 0 | 0 | 0 |
Afternoon Snack | ||||
Pudding cup – fat-free | 100 | 0 | 23 | 2 |
Dinner | ||||
Green salad w/shrimp | 310 | 2 | 22 | 26 |
Green tea or water | 0 | 0 | 0 | 0 |
Total | 1221 | 22 | 137 | 76 |
Meal Plan – Day 7
Breakfast | Calories | Fat | Carbs | Protein |
2 Scrambled eggs | 154 | 10 | 2 | 13 |
Berries 1/2 cup | 47 | 0 | 11 | 1 |
Green tea or black coffee | 10 | 0 | 0 | 0 |
Mid Morning Snack | ||||
Peanut butter 1 Tbsp | 96 | 16 | 6 | 8 |
Banana 1 | 112 | 0 | 28 | 1 |
Lunch | ||||
Chicken sandwich | 420 | 10 | 51 | 32 |
Green tea or water | 0 | 0 | 0 | 0 |
Afternoon Snack | ||||
10 Gummy Bears | 87 | 0 | 21 | 0 |
Dinner | ||||
Shrimp scampi w/linguine | 410 | 25 | 53 | 17 |
Total | 1336 | 61 | 172 | 72 |
Weight Loss Pills
Garcinia Cambogia
It is a natural weight loss supplement that is good for all the dieters who are interested to find how to lose 20 pounds in 2 months. Garcinia cambogia has HCA as an active component that promotes weight loss (5). It suppresses appetite in a safe and efficient manner (6), which reduces the calorie intake and contributes to weight loss. Garcinia cambogia (7) also helps reduce belly fat (8).
Prominent Features
- Suppresses Appetite
- Burns Fat
- Boosts metabolism
Orlistat – Alli
Alli is an over the counter diet pill that blocks the breakdown of fat (9) and helps dieters lose weight (10). It is good for obese as well as overweight people who want to drop pounds. Alli provides many other health benefits such as reducing the risk of type-2 diabetes (11). Moreover, it also reduces cholesterol (12) and blood pressure (13).
To a significant amount of weight, Orlistat is considered one of the best weight loss pills.
Prominent Features
- Inhibits the breakdown of fat
- Provides a quick weight loss
- Reduces blood pressure and bad cholesterol