Losing weight fast is a huge goal for many people. Especially when there’s a special occasion coming up and you’re desperate to look your best, shedding those extra pounds as quickly as possible is the only thing on many people’s minds. That’s why we’ve put together this guide of 4 steps for losing up to 20 pounds in just 3-4 weeks.

Disclaimer: This is not a permanent weight loss plan and is not intended to be sustainable. What you’re about to read is a way to shed the weight hard and fast. If you need to fit into certain clothes, or want have to reach a certain weight class, etc. While it’s not impossible to use it as a permanent weight loss solution, it will be much harder than many other options available that will get similar results.

For example, if you’re over 30-50 pounds overweight, you’ll actually get the same results – 20 pounds in 3-6 weeks – out of a sustainable weight-management plan. Use this plan only in emergencies or special occasions.

 

ONE: Eat 2 Raw Fruit or Vegetables Prior to Each Meal

It can be two of the same piece of food, mix-and-match, whatever. A carrot and a banana, two apples, a stick of celery and a pear, it doesn’t matter. What’s important is that they’re raw, whole fruit or vegetable.

Raw fruit and vegetables fill you up quicker and kill your cravings. This allows you to eat a lot less without starting to feel like you’re starving. As anyone who’s trying to lose weight knows, it’s the cravings and the snacking the undoes most of the hard work.

Fruit juice does not count; vegetable juice does. An 8oz. serve of vegetable juice or V8 will substitute the 2 raw fruit or veggie.

This might seem hypocritical, but there’s a good reason:

Fruit juice is high in sugar and low in fibre, while vegetable juice is much the opposite. Sugar increases your appetite while fibre curbs your appetite. Drinking fruit juice will make you more hungry, without giving you anything to feel full. Vegetable juice gives you little, if anything, that will make you more hungry, while providing fibre to curb cravings.

Top it off with a glass of water as well to really feel full and satisfied.

 

TWO: Eat a 0-300 Calorie Meal After the Raw Fruits and Veggies

This can be 0-300 calories of anything you want. So long as it doesn’t go over 300 calories, it’s alright.

For best results, you’ll want to go with foods that you’d generally eat if you were trying to lose weight. 300 calories of vegetables, for example, is a lot of vegetables. You’ll not only feel full, but psychologically you’ll know you’ve eaten a lot of food and have less cravings.

Lean proteins such as chicken and fish are also great, or if you’re vegetarian soy, hemp, and blended proteins will do you well.

Don’t think that a 300 calorie diet will restrict you completely from your favorite comfort foods. You can have a McDonald’s Egg McMuffin for breakfast and four chicken tenders with a small order of onion rings from Burger King for lunch, for example; those are both 300 calorie meals.

While fast food obviously isn’t your best bet for losing weight, one thing that kills weight loss fast is fighting cravings for junk you’re used to. Cut it down to a minimum, but indulging once every now and then — so long as you keep it under 300 calories — will make your life a lot easier.

how to lose 20 pounds in 3 weeks

THREE: Eat UP to 4 Meals a Day

The way this plan works is that you eat less than 1200 calories a day; you do this by restricting yourself to 300 calories per meal, and then by having no more than 4 meals a day.

Keep in mind this is up to four meals; having just one, two, or three is perfectly fine.

Eat your meals whenever you’d like, but ideally space them out every 2-4 hours. For concentrated results, you can try an intermittent fasting schedule as well — this is where you eat nothing for 14-20 hours, then feast for 4-10 hours. By combining the calorie restricting diet with the fasting schedule, you’ll lose weight even faster.

 

FOUR: Exercise

Simple truth: you will not lose weight with any speed without some kind of workout.

How much you workout is up to you. If you want to lose weight quickly, you need a high-intensity workout that lasts 20-40 minutes, 1-2 time a day, 3-4 days a week

If you don’t have as much time, 10 minutes of intense workout twice a day four days a week will still get you results.

The exercises don’t need to be complicated. You don’t need a gym, you don’t need special equipment. You can alternate waving a bed sheet up and down and running on the spot for 10 minutes; that’s exercise. Grab a towel and slap your couch with it as hard as you can for 20 seconds, then do 20 seconds of jumping jacks, then rest, then repeat for 10 minutes; that’s a workout.

You’ll be sweaty and sore and hate life during it, but afterwards you’ll feel amazing.

If you’re injured, out of shape, find intense exercise too hard — or, let’s face it, lazy — there are even lower intensity forms of exercise you can try (such as going for a speed walk), but obviously these aren’t going to help you as much.

Follow these four steps and stick to them for 3-4 weeks, and you will notice a significant loss in weight by the end of.

how to lose 20 pounds in 3 weeks