Do not attempt to lose 20 lbs in 2 weeks; that rate is unsafe for most people
Aim for 1 to 2 lbs per week instead
Create a calorie deficit of about 500 to 1,000 calories per day
Eat lean protein at every meal
Fill half your plate with non-starchy vegetables
Choose whole foods over processed foods
Avoid sugary drinks, alcohol, and junk food
Control portions carefully
Drink plenty of water
Walk daily and increase overall activity
Do strength training several times per week
Add moderate cardio most days
Sleep 7 to 9 hours per night
Manage stress to reduce overeating
Track food intake and body weight consistently
Consult a doctor or registered dietitian before starting any rapid weight-loss plan