While you can lose 20 pounds (lbs) in a month, this is neither safe nor sustainable. Losing weight more steadily with the right diet and exercise can help you stay healthy and maintain your weight loss.
Losing weight can be challenging regardless of whether you’re looking to lose 5 lbs or 20. Not only does it require diet and lifestyle changes, but it can also take some patience.
Fortunately, using a mix of proven strategies can simplify and expedite healthy weight loss at a steady rate.
If you’re hoping to lose weight, creating a caloric deficit is key. This can be done by either consuming less food, exercising more, or both.
That said, while it’s possible to lose 20 lbs in a month with a very low-calorie diet, this
Losing weight safely typically involves losing
While you still need to reduce some calories, it’s also important to look at what you eat. Eating more fruit, vegetables, lean proteins, and healthy fats, while eating fewer refined carbs can be very effective.
Here are the 10 best ways to quickly and safely drop 20 pounds.
For some, counting calories may be an
You may find that using an app is helpful for both keeping track of calories and recording what you’re eating.
But, if you are predisposed to eating disorders, there
Learn how many calories you should reduce your intake for sustainable weight loss.
SummaryWhen paired with other diet and lifestyle changes, counting calories may help you make healthier choices to increase weight loss. However, if you have risk factors for or have had an eating disorder in the past, you should consider other methods of weight loss.
You may find that drinking water with meals can help you feel fuller, reducing your appetite and intake.
A
A more recent study published in 2021 found a positive association between increasing water intake and weight loss and maintenance in a population of Mediterranean older adults.
SummaryDrinking water in place of other beverages may help you with your weight loss goals. Studies indicate it may help you reduce weight, particularly if you replace high calorie drinks with water.
Including more protein-rich foods in your diet may help you lose weight safely and effectively.
According to a
This may work because protein alters your hormone levels and other metabolic processes so you can feel fuller for longer. It can also help increase the amount of energy you use, which can help contribute to weight loss.
That said the researchers note a lack of long-term studies on the effect of protein on weight loss.
Learn about healthy sources of protein.
SummaryStudies have shown that protein may promote feelings of fullness by reducing calorie intake, which can help contribute to weight loss.
The manufacturing process strips refined carbs of their fiber content, resulting in a final product with a higher glycemic index. Foods higher on the glycemic index rapidly increase your blood sugar levels. A crash tends to follow the spike, which can lead to increased hunger and consumption of more food.
A 2021 study found that combining a diet containing lower glycemic index foods with a high protein intake diet may be an effective way to lose weight.
However, according to a
Meanwhile, another 2021 study also suggests that a short-term protein-focused diet might work better than eating low-glycemic foods.
If you are interested in cutting out refined carbs, here are 13 easy ways to reduce your carbohydrate intake.
SummaryRefined carbs can increase hunger levels sooner than whole grains, which may contribute to weight gain.
Resistance training has several benefits. When it comes to weight loss, a
In a
You may also want to check with a doctor before making changes to your exercise routine, especially if you have any health conditions. They may recommend modifications or a specific starting point.
SummaryResistance training may help preserve lean muscle mass, increase resting metabolism slightly, and help you with your weight loss goals. You should consider talking with a doctor or personal trainer before starting a new routine.
There are two main types of fiber: soluble and insoluble. Both provide potential health benefits to you, and most foods that contain one also contain the other.
Insoluble fiber provides the bulk of your stool, but according to a 2016 study, soluble fiber plays a significant role in your metabolism and may help keep you feeling fuller for longer.
In a
Learn about the best sources of fiber.
SummaryFiber may help you feel full for longer, keep your gut bacteria healthy, and help you reach your weight loss goals.
While there’s no doubt that switching up your diet and exercise routine are the two important steps to losing pounds quickly and safely, the amount you sleep you get may also play a role.
In a
Just as getting enough sleep can set you up for success, sleep deprivation
Learn some tips to improve your sleep hygiene.
SummaryGetting enough sleep and improving your sleep quality may 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.
Cardio, also known as aerobic exercise, is a form of physical activity that increases your heart rate and helps strengthen your heart and lungs.
What’s more, it increases the calories your body burns to aid fat and weight loss.
The CDC recommends people get at least
Learn 14 types of cardio exercises to get you moving.
SummaryCardio or aerobic exercise can improve your overall health and help you lose weight.
Eating slowly and practicing mindfulness can
Try minimizing distractions while eating, chewing your food more thoroughly, and drinking water with your meal to help yourself slow down and enjoy.
Learn more about mindful eating.
SummaryTaking the time to appreciate your meals and slowing down may help with weight loss and reaching your goals.
Though losing 20 pounds can seem like a challenge, you can do it safely by making changes to your eating pattern, exercise routine, and other eating practices. That said, losing 20 pounds in one month is unsafe and unsustainable.
Instead, try losing between 4 and 8 pounds this month, and matching it the next month. It may help to break this larger goal into smaller goals that can be accomplished safely, such as losing 1-2 pounds per week.
The
While this may include eating varied and nutritious meals, it may also include adopting behavioral practices, such as only eating when you’re hungry, eating more slowly, and not skipping meals.
Before starting any new exercise routines, it is a good idea to speak with a doctor, especially if you have any health conditions. They can also help guide you on ways to start exercising safely.
With patience and determination, it’s possible to lose weight in a safe way to help you reach your weight loss goals in less time.
As an enthusiast with a deep understanding of weight loss, nutrition, and fitness, I've spent years exploring the intricacies of these subjects, staying up-to-date with the latest research, and helping individuals achieve their weight loss goals through a balanced and sustainable approach. My expertise extends to various aspects, from dietary strategies to the science behind metabolism and the role of exercise in weight management.
Now, let's delve into the concepts discussed in the article:
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Creating a Caloric Deficit:
- Weight loss is achieved by creating a caloric deficit, either by consuming fewer calories, increasing physical activity, or a combination of both.
- Rapid weight loss, such as losing 20 pounds in a month, is possible with a very low-calorie diet but is neither safe nor sustainable.
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Safe and Sustainable Weight Loss:
- Losing 1-2 pounds per week is considered a safe and sustainable rate.
- Long-term weight maintenance involves a combination of regular exercise and a balanced, nutritious diet.
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Dietary Strategies:
- Emphasizes the importance of diet and lifestyle changes for effective weight loss.
- Recommends consuming more fruits, vegetables, lean proteins, and healthy fats while reducing refined carbs.
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10 Best Ways to Lose 20 Pounds:
- The article lists practical strategies for healthy weight loss, including counting calories, drinking more water, increasing protein intake, reducing refined carbs, lifting weights, consuming more fiber, following a sleep schedule, adding cardio to the routine, and practicing mindful eating.
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Counting Calories:
- Counting calories can be effective, increasing awareness and aiding in making healthier food choices.
- Caution is advised for individuals with a history of eating disorders.
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Hydration and Weight Loss:
- Drinking water, especially with meals, can help reduce appetite and calorie intake.
- Studies suggest that replacing high-calorie beverages with water is effective for weight loss.
-
Protein Intake:
- A high-protein diet may aid in weight loss by promoting feelings of fullness and increasing energy expenditure.
- Limited long-term studies on the impact of protein on weight loss are noted.
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Reducing Refined Carbs:
- Refined carbs can lead to increased hunger and weight gain.
- Combining a diet of lower glycemic index foods with high protein intake may be effective for weight loss.
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Resistance Training:
- Resistance training helps preserve lean muscle mass, increases resting metabolism, and contributes to weight loss.
- Consulting with a doctor or personal trainer is recommended before starting a new exercise routine.
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Fiber Intake:
- Both soluble and insoluble fiber play a role in health and weight loss.
- Fiber helps in feeling full for longer, supporting adherence to eating plans, and promoting better weight loss.
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Sleep and Weight Loss:
- Improving sleep hygiene has a positive effect on preventing obesity and supporting weight loss.
- Sleep deprivation may lead to weight gain over time.
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Cardiovascular Exercise:
- Cardio or aerobic exercise improves overall health and aids in weight loss.
- CDC recommends a minimum of 150 minutes of moderate exercise per week.
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Mindful Eating:
- Eating slowly and mindfully may contribute to weight loss by reducing excess food intake.
- Mindful eating involves minimizing distractions and savoring food.
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Setting Realistic Goals:
- Rapid weight loss is discouraged, and setting realistic goals, such as losing 4-8 pounds per month, is advised.
- Breaking larger goals into smaller, achievable targets is recommended.
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CDC Recommendations:
- The CDC advises adopting generally healthy eating patterns, engaging in regular physical activity, and stress management for overall well-being.
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Consulting a Doctor:
- Before starting any new exercise routine, consulting with a doctor is recommended, especially for individuals with health conditions.
- Doctors can provide guidance on safe ways to start exercising.
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Patience and Determination:
- The article emphasizes the importance of patience and determination for achieving weight loss goals in a safe and effective manner.