How to lose 20 pounds as quickly as possible (2024)

Even if you can lose 20 pounds (lbs) in a month, this is neither safe nor sustainable. Losing weight steadily with the right diet and exercise can help you stay healthy and maintain your weight loss.

Share on Pinterest

Losing weight can be a challenge, whether you want to lose 5 or 20 pounds. Not only does it require changes in your diet and lifestyle, but it may also take some patience.

Fortunately, using a mix of proven strategies can simplify and accelerate healthy weight loss at a steady pace.

If you're hoping to lose weight, it's important to create a calorie deficit. This can be done by eating less, exercising more, or both.

That said, while it is possible to lose 20kg in a month on a very low calorie diet,is it notthe most sustainable way to lose weight and should only be attempted in consultation with your doctor.

Losing weight safely usually involves loss1-2 pond per week.This allows you to lose 20 pounds in about 5 months at 1 pound per week or in 2 1/2 months at about 2 pounds per week. Once you've lost weight, you can often maintain your new weight with a continued combination of exercise and a balanced, nutritious diet.

While you still need to cut back on some calories, it's also important to watch what you eat. Eating more fruits, vegetables, lean proteins and healthy fats while eating fewer refined carbohydrates can be very effective.

Here are the top 10 ways to lose 20 pounds quickly and safely.

For some,counting caloriescould be oneefficient wayto start losing weight, especially when combined with other diet and lifestyle changes. It can increase your awareness of what you're putting on your plate and give you the knowledge you need to help you make healthier choices.

You can find that by usingan appis useful for tracking calories and recording what you eat.

But if you are prone to eating disorders, therecan be a riskcounting calories can lead to worsening of symptoms, even if it doesresearchthere is mixed opinion about this.

To learnhow many calories you should reduce your intake for sustainable weight loss.

Cv

When combined with other changes to your diet and lifestyle, counting calories can help you make healthier choices to encourage weight loss. However, if you have risk factors for an eating disorder or have previously had one, you should consider other weight loss methods.

You may find that drinking water with meals can make you feel full, decreasing your appetite and intake.

INMeta-analysis from 2019found that replacing high-calorie drinks with water was more effective than simply increasing daily water intake or drinking plenty of water before meals. However, the authors noted that the studies were of low quality, so more research is needed.

A newer onestudy published in 2021found a positive association between increased water intake and weight loss and maintenance in a population of older adults in the Mediterranean region.

Cv

Drinking water instead of other beverages can help you achieve your weight loss goals. Research shows that it can help you lose weight, especially if you replace high-calorie drinks with water.

Including more protein-rich foods in your diet can help you lose weight safely and effectively.

According to a2020 survey, Ahigh protein dietcan help with weight loss, at least for a period of 6-12 months.

This may work because protein changes your hormone levels and other metabolic processes, helping you feel full longer. It can also help increase the amount of energy you use, which can contribute to weight loss.

That said, the researchers note a lack of long-term studies on the effect of protein on weight loss.

Learn abouthealthy protein sources.

Cv

Studies have shown that protein can promote feelings of satiety by reducing calorie intake, which can contribute to weight loss.

The production process is fragmentedrefined carbohydratesof their fiber content, resulting in a final product with a higher glycemic index. Foods higher on the glycemic index quickly raise your blood sugar levels. The peak is usually followed by a crash, which can lead to more hunger and more food consumption.

INExam 2021found that combining a diet that includes foods with a lower glycemic index with a high-protein diet can be an effective way to lose weight.

But according to oneReview of 2021 studiesresearchers noted that very little evidence supports the conclusion that low-glycemic foods are better than high-glycemic foods for weight loss.

Meanwhile, another oneExam 2021also suggests that a protein-focused diet might work better in the short term than eating low-glycemic foods.

If you're interested in cutting out refined carbs, here it is13 Easy Ways to Reduce Your Carb Intake.

Cv

Refined carbohydrates can increase hunger levels faster than whole grains, which can contribute to weight gain.

Resistance traininghas several advantages. When it comes to weight loss, aExam 2021noted that losing muscle mass can help prevent loss of weight.

In a2018 surveyresearchers found that resting metabolic rate increased slightly with resistance training, and participants added the most muscle mass with resistance training and no dietary changes. But the group with resistance training plus diet changes had the best weight loss results.

You may also want to consult a doctor before making any changes to your exercise routine, especially if you have health problems. They may recommend changes or a specific starting point.

Cv

Resistance training can help maintain lean muscle mass, slightly increase your resting metabolic rate and help you achieve your weight loss goals. Consider talking to a doctor or personal trainer before starting a new routine.

There are two main types of fiber: soluble and insoluble. Both offer potential health benefits to you, and most foods that contain one also contain the other.

Insoluble fiber makes up the bulk of your stool, but according to a2016 surveySoluble fiber plays an important role in your metabolism and can keep you feeling full for longer.

In a2019 survey,Researchers found that consuming dietary fiber can help people with obesity better stick to their diet plans. This helped promote better weight loss in their test groups.

Learn about the bestsources of fiber.

Cv

Fiber can help you feel full longer, keep your gut bacteria healthy and help you achieve your weight loss goals.

While there's no doubt that changing your diet and exercise routine are the two most important steps to shedding pounds quickly and safely, the amount of sleep you get can alsoplay a role.

In aTrial 2022the researchers looked at the effect of sleep on energy levels and weight loss. They concluded that improving sleep hygiene has a positive effect on preventing obesity and supporting weight loss.

Just as getting enough sleep can set you up for success, lack of sleep can set you up for successcan also causeweight gain over time.

Learn somethingtips to improve your sleep hygiene.

Cv

Getting enough sleep and improving your sleep quality can support weight loss. You can take several steps to improve your sleep hygiene by making the environment cool, limiting light sources, and reducing noise as much as possible.

CardioExercise, also known as aerobic exercise, is a form of physical activity that increases your heart rate and helps strengthen your heart and lungs.

Additionally, it increases the calories your body burns to promote fat and weight loss.

The CDC recommends that people at least...150 minutesmoderate exercise or at least 75 minutes of vigorous exercise every week.

To learn14 types of cardio exercises to get you started.

Cv

Cardio or aerobic exercise can improve your overall health and help you lose weight.

Eat slowly and exercisemindfulnessbe able tohelp increase weight lossand reduce excess food intake, while still enjoying your food. Although the goal of mindful eating is not to lose weight, the practice can lead to weight loss.

Try to minimize distractions while eating, chew your food more thoroughly, and drink water with your meal so you can slow down and enjoy yourself.

Learn more aboutconscious eating.

Cv

Taking the time to appreciate your meals and slow down can help you lose weight and achieve your goals.

Although losing 20 pounds may seem like a challenge, you can do it safely by changing your diet, exercise routine, and other eating habits. That said, losing 20 pounds in a month is unsafe and unsustainable.

Instead, aim to lose between 4 and 8 pounds this month and match that next month. It may help to break this larger goal into smaller goals that can be achieved safely, such as losing 1 to 2 pounds per week.

OfCenters for Disease Control (CDC)recommends adopting generally healthy eating patterns and getting regular exercise and managing stress.

While this may include eating varied and nutritious meals, it may also include adopting behavioral practices such as eating only when you are hungry, eating more slowly, and not skipping meals.

Before starting a new exercise routine, it's a good idea to talk to a doctor, especially if you have health problems. They can also help you start exercising safely.

With patience and determination, it is possible to lose weight safely and help you achieve your weight loss goalsin a shorter time.