How To Lose 20 Pounds Fast? In 3 quick effective steps.

The journey of how to lose 20 pounds fast can be very challenging. Many experts have said a person should lose about 1-2 pounds a week depending on their current weight and fitness level. Losing 1-2 pounds per week will be safe and manageable. 

How to lose 20 pounds fast

To shed one pound of weight; you will have to burn around 3,500 calories in a week which is 500 calories a day. On the other hand, with two pounds a week, you should be at a calorie deficit of 1000 calories a day.

Keep in mind that when someone is focused on weight loss, there are factors that may influence how slow or fast you achieved such a specific number of pounds. We are all different, and that is why there is no magic guarantee on how quick weight loss will happen to someone. 

In other to achieve such an amount of weight loss. A person will need to be consistent and stay on track even on the unmotivated days. Below we have general estimates and guidelines that can help to fasten your 20 pounds weight loss.

How to lose 20 pounds

When it comes to losing weight, hormone levels, genetics, muscle mass, age, stress level, sleep, and gender are believed to have an influence on weight loss. The other factor is consistency. In this case, understand that losing 1 to 2 lbs consistently over 20-10 weeks might be hard without changing your lifestyle.

In all cases, weight loss is based on calories. Since people are different, some focus on calorie figures, and others don’t. The people who fail to focus on calorie numbers should instead focus on the quality of their calorie intake. Follow a proper diet with an extreme or slight calorie deficit.

Some of us would ask if someone can lose this amount of weight faster than actual experts guidelines which are 1 or 2 lbs a week. Well, it can be done, but under specific conditions. The more weight an individual loses, the simple it can be to even lose a bigger number than the actual 1 or 2 weekly. 

A person can take off the extra weight quickly with simple lifestyle adjustments. While others will be required to make more adjustments. Below are some actions someone can consider to make the journey easier. 

How fast can I lose 20 pounds

Establish realistic goals for weight loss. Anytime you think of having a slim body creating a calorie deficit should be the first step. This means someone has to burn more calories than the amount they consume. Based on experts https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calories/art-20048065. To come up with a realistic answer on how many calories you are consuming and how to maintain them. You will need to track your daily meals.

A calorie deficit of 1000 and 5000 calories a day is believed to aid someone loses between eight and four lbs safely just in a month. Thus, assuming a person continues with the same rate of weight loss. You will likely lose your specific 20 pounds goal in around 2 ½ months. Overall, ensure you will use your medical calorie tracker to perfectly monitor your food daily. Further, deduct right between 1000 and 500 body calories every single day.

This will put a person below the minimum recommended 2000 calories for a man or 1600 calories for a woman. You can create a more calorie deficit. You can do so by introducing some simple exercises to your routine for the best results. https://health.gov/dietaryguidelines/2015/guidelines/appendix-2/

Your diet

Many of us know that eating less food is simple enough to lose weight. Yes, it can help, but a healthy diet tends to permeate more effectively of someone’s daily habits. To achieve the best possible results, limit the consumption of any processed foods. Most often, food that is low in nutrients. Unprocessed food is sometimes high in calories and is not filling.

When you eat more ultra-processed dishes may significantly lead to overconsumption which can add more calories to your intake than losing calories. Instead of taking the packaged foods like cereal bars, crackers, soda, etc., take plenty of the healthy and lean protein to typically ward off your hunger. 

A person can consider taking fiber-rich fruits and vegetables. Limit the sauces, dressings, and butter used to flavor foods. Instead, you can use vinegar, citrus juice, the right amounts of olive oil, fresh herbs, and zero-calorie spices.

Overall, ensure to eat the snacks which are high in nutrients and low in calories. Some of the quality snacks that can support someone in his or her weight loss journey include a handful of nuts, fresh fruits, low–fat yogurt, low-fat cheese, etc.

Exercise augments weight loss.

Increasing your overall physical activity rates can contribute more for someone to losing weight faster and have long-run results. If you are someone who has not never exercised, start very slow and increase your physical training every week. One can try to have moderate-intensity cardio activities like water aerobics, brisk walking, etc.

Implement consistent and healthy strength–training activities that can maximize your goals in weight loss. Building more muscles in our bodies is said to improve metabolism, which therefore increases calorie-burning activity in the body. You can have two to three days of weight training every week and add more effort as your body gets used.

Some experts have advised people to focus at least on exercises that hit every part of the muscle group from the Upper, and Lower body. Also, do the workout at a set of 12 and 6 repetitions minimum. You can also discuss your fitness journey with a professional when possible. 

Final word

Of course, it would be frustrating to lose 20 pounds and then gain them back. Our above guide is meant to help someone with how you can try to have the best results for a lifetime. All you need to keep in mind is that you should be consistent, work hard, and admit to lifestyle behavior changes, including dieting, exercising, etc. All the best!

Scroll to Top