How to lose 20 kg quickly: in 1 week, in 1 month, in 2 months, in 3 months

[Article updated on 19/09/2023]

Overweight and obesity affect health and reduce life expectancy. It is therefore imperative to get rid of excess pounds, which you can find out by calculating your BMI (Body Mass Index). What to do if you need to lose 20 kg quickly?

Before reading on

I’m not an expert in this field, but I am passionate about nutrition and health.

The articles you’ll find on my site are the result of in-depth research that I’d like to share with you. However, I would like to stress that I am not a health professional and that my advice should in no way replace that of a qualified physician. I’m here to guide you, but it’s important that you consult a professional for specific questions or medical concerns. Your well-being is important. So be sure to consult the appropriate experts and take the best possible care of yourself.


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Is it possible to lose 20 kilos in 1 week?

It is practically impossible to lose so many pounds in 1 week. And even if it could work in rare cases, it would be very dangerous for your health. The process could actually lead to serious deficiencies and a significant loss of energy. Doctors and nutritionists claim that losing between 500 g to 1 kg in 1 week is much healthier.

How to lose 20 kg
It’s virtually impossible to lose 20 pounds in just one week

How to lose 20 kg in 1 month?

Trying to lose 20 kg in 1 month is a little more realistic than the previous goal. However, it is clear that losing 5 kilos in a week still remains an ambitious goal.

Many people have followed the following method to achieve this goal:

  • Eat normally and healthily for 4 days;
  • Follow a restrictive diet for the next 3 days. You must therefore limit yourself to water and vegetables during this period.

It is also recommended to drink plenty of water and practice at least 4 hours of sport per week to supplement the system of government. Please note that physical activities must be carried out during the 4 days when you consume a normal quantity of food.

Either way, this process is not the healthiest. There could in fact be serious deficiencies, intense fatigue and even loss of consciousness during the days of restriction.

You must absolutely seek the advice of your doctor before starting the program, especially if you already have health problems. For my part, I strongly advise you to give yourself more time to lose 20 kilos.

How to lose 20 kilos in 2 months?

20 kg less in 2 months is more reasonable. This is an intermediate step after 15 kg if your final goal is to lose 25. In any case, the higher the number of kilos you need to lose, the easier it is to lose. at first.

However, you must follow a restrictive diet to eliminate your excess 20 kg, whatever your ultimate goal.

You only eat vegetables, lean meats (fish, chicken) and low-fat dairy products like yogurt. Any form of fat and extra is prohibited.

You must also practice at least 3 hours of sport per week and hydrate properly.

I also think that it would be more judicious to set an easier goal in two months (10 or 15 kg), even if you had to lose exactly 20 kg to reach your ideal weight.

In other words, I advise you to give yourself more time to avoid frustration, too intense rhythms and possible disappointments.

How to lose 20 kg in 3 months?

The diet recommended to lose 20 kg in 2 months can be extended over 3 months. The big difference is that you will have less pressure.

Whatever the case, it is preferable to rebalance your diet and make a lifestyle change if you want to lose weight healthily and sustainably.

Ideally, the process should take place over a period of 3 to 6 months, depending on your metabolism and health. Staggering your weight loss exposes you less to deficiencies, health problems and frustration.

The principle is simple: eat everything but with technique and moderation to lose weight naturally.

How to lose 20 kg
It is more reasonable to try to lose 20 kg in 3 months

Eating habits to adopt

The vegetables

Vegetables should be favored because they fill you up without providing an excessive amount of calories. Eat two or three varieties with each meal. Nutrition specialists also suggest steaming to avoid adding oil. However, you can also opt for salad, making sure that the dressing is not too fatty. Fried foods are the least recommended.


You are allowed to eat around 100 to 125 g of meat per day to have the amount of protein necessary for your body to function properly.

Choose chicken, beef or even fish which are leaner. Grilling is the most recommended cooking method to avoid adding fat.

You can add spices if you find the food too bland. It is also possible to replace this daily portion of meat with 2 eggs.

The fruits

It is recommended to take 2 to 3 fruits per day. But, these foods usually contain a high amount of sugar. It is therefore recommended to carefully control their consumption. Favor those that are rich in fiber, because they contribute to the proper functioning of your intestinal transit. You can also replace these portions with 125 to 150 ml of pure fruit juice per day, without added sugar.

Dairy products

You need to include 2 to 3 dairy products in your daily diet to effectively lose 20 kg. Be careful with cheese! This is a fatty food whose daily consumption should not exceed 40 g to avoid gaining weight.

Starchy foods

Consuming starchy foods is important to have the energy you need to face your day. You should therefore take around 100 to 125 g during your two main meals.


It is essential to drink around 1.5 to 2 L of water per day if you want to lose 20 kilos quickly. This also prevents/limits small cravings in the middle of the day and helps you consume less during meals.

It should be noted that sugary, carbonated, alcoholic or industrially flavored drinks are detrimental to your weight loss program. However, you can add a little citrus fruit from time to time to your water if you find it too bland.


Unrestricted dietary rebalancing also includes the little extras that make your life more beautiful. Treat yourself by having chocolate, a dessert, pizza, candy, a glass of wine or even a little alcohol once a week for example so as not to fall into frustration. Just be careful not to overdo it.

Change of lifestyle

Consuming healthy and balanced foods is not enough to quickly and effectively lose 20 kg. You really need to adopt a new, healthier lifestyle that you are able to maintain in the long term to avoid recurrences.

How to lose 20 kg
Changing your lifestyle is essential in a project to lose 20 kilos quickly

The young

Fasting is one of the most effective methods to effectively get rid of your extra pounds. It consists of not consuming any food for a specific period, depending on the process you have adopted:

  • Intermittent fasting: eat normally during the active period of your day and consume nothing for 14 to 16 hours;
  • Alternate fasting: alternate days of normal food consumption and fasting;
  • Partial fasting: deprive yourself of certain fatty foods or foods harmful to your health for around twenty days. The individual generally only consumes water and vegetables during this period;
  • OMAD (One Meal A Day): this type of fast consists of eating only one meal per day. You can practice it daily or alternately.

The sport

As for sport, regular and moderate practice adapted to your schedule over the long term is recommended.

For example, I suggest 30 minutes of brisk walking per day, weekly jogging or even a few cycling or swimming sessions per week. The goal is really to find a rhythm that you can maintain for the long term so as not to take the risk of regaining weight if you have to stop.

Note that it is possible to do without physical activities. In this case, you will have to compensate with a calorie deficit which consists of reducing the number of calories that you bring to your body daily. To do this, prefer vegetables to foods containing a large amount of fat and carbohydrates. You still have to eat until you are full.

In conclusion

In short, the best way to lose 20 kg without altering your health and without recurrence remains dietary rebalancing and lifestyle changes. For this, it is advisable to give yourself at least 3 months to achieve your goal. There are of course other, quicker methods, but they expose you to more or less serious problems and are generally not long-lasting.

Furthermore, it is still possible to take food supplements if nothing seems to improve your situation. Opt for example for powerful appetite suppressants as Zotrim to help you reduce your consumption. THE best fat burners as PhenQ, for their part, will help you quickly lose fat mass. It is strongly recommended to seek the advice of your doctor before starting any treatment to preserve your health.


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