How I Lost 20kg in 2 Months: My Real, Sustainable Weight Loss Journey

Lost 20kg in 2 months without crash dieting. Discover the exact workout, meal plan and mindset I used to transform my body naturally.

Introduction: Is It Possible to Lose 20kg in 2 Months?

Losing 20kg (around 44 pounds) in just 60 days might sound like a fantasy. But, with the right mindset, strategy, and discipline, it can be achieved. However, it's important to note: this is not about crash dieting or unsustainable tricks. This is about consistency, science backed methods, and lifestyle overhaul.

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Step 1: Calculate Your Caloric Deficit (But Don't Starve)

To lose 1kg of fat, you need to burn approximately 7700 calories. To lose 20kg, that's a 154,000 calorie deficit over two months - around 2,567 calories per day.

But, here's the trick: You won't only do this by cutting food - a balanced combination of eating smart and moving more is a key.

Tips:

• Use apps like MyFitnessPal to track intake.
• Eat more high-protein, low-carbohydrate, and fiber-rich meals to make you feel fuller and last longer.
• Drink 3-4 liters of water daily.

Sometimes, when you still feel hungry after having heavy meals, doesn't mean that you need to eat more. Maybe you just need to drink more water! So, before you try to eat more food, try to drink more water first.

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Step 2: Design a Workout Plan That Burns Fat Fast

Your workout routine should include:

• Cardio (HIIT, running, cycling) - 45 mins/day. (HIIT = High-Intensity Interval Training: burpees, jump rope, squat jump, mountain climbers).
• Strength Training - 4x/week to build muscle and boost metabolism.
• NEAT (Non-Exercise Activity Thermogenesis) : Walk 10,000+ steps daily.

Sample weekly plan:

• Monday: HIIT + Upper Body
• Tuesday: Brisk Walk + Core
• Wednesday: Run + Legs
• Thursday: HIIT + Yoga
• Friday: Full-Body Weights
• Saturday/Sunday: Long walks, light activity, rest

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Step 3: Follow a 70% Clean, 30% Flexible Nutrition Rule

To avoid burnout, don't go ultra-restrictive. Not just to avoid burnout, it can also help you to avoid bored because of the restriction. So you can enjoy dieting for your happy diet.

You better focus on:

• Lean proteins (chicken, tofu, eggs)
• Vegetable and whole grains
• Good fats (avocado, olive oil, nuts)
• Occasional treats (once or twice per week) - you can reward yourself to eat whatever you like -but don't cross your caloric deficit- for eating healthy food for 5 days.

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Step 4: Sleep, Stress and Self Discipline

Neglecting sleep and stress will sabotage progress.

Goals:

• 7-8 hours of sleep/night
• Meditate 10 minutes daily to refresh your mind and body
• Avoid toxic environments and negative influences
• Journal or track progress weekly

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Step 5: Track Progress and Celebrate Small Wins

Don't wait until the end of 2 months to acknowledge your success.

Track:

• Weight (1-2x/week)
• Measurements
• Take photo every 2 weeks
• Mood, energy, sleep

You need to take photo every 2 weeks, because sometimes when you scale yourself, the number is just a number. You need to take photo to see the changes in your body. Before you start your lose-weight journey, and after every 2 weeks you sacrifice your time to have more exercise to see your progress.

Mood, energy and sleep is also important because when you feel stressed, or you lack your sleep at night, will make you want to eat more. And it's not good for your body.

And it is important to celebrate non-scale victories - better skin, improved focus, stronger self-esteem.

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Conclusion: You vs You

Losing 20kg in 2 months isn't just a body transformation - it's a life transformation. It demands sacrifice, structure, and honesty. But, the result is not just a number on the scale - it's a renewed you. Not just lighter, but stronger. So, for people out there who want to start your lose-weight journey, I just told you about the secret and what I'm doing in 2 months to lose my weight. I know that lose-weight journey might be hard, tough, not as easy as what people say. But, trust me, you can do it. I can do it, so I know you also can. Remember to always feel happy when you are working out, and don't feel down when you scale your weight and the number doesn't change. Just take a photo and see the difference between before and after you start doing my tips above for 2 weeks.