Do not try to lose 20 pounds in 2 weeks; that pace is unsafe for most people
Aim for a safer rate of 1 to 2 pounds per week
Create a calorie deficit by eating smaller portions
Choose lean protein at every meal
Eat vegetables with most meals
Cut sugary drinks, alcohol, and juice
Avoid fried foods, desserts, and ultra-processed snacks
Drink water throughout the day
Reduce refined carbs like white bread, pastries, and chips
Walk daily and increase overall activity
Add strength training several times per week
Add moderate cardio most days
Sleep 7 to 9 hours per night
Track food intake and body weight
Limit late-night eating
Stop eating when comfortably full
Consult a doctor or registered dietitian before starting any aggressive weight-loss plan