Losing any amount of weight is an uphill task. There is no shortcut method or magic pills to boost the weight loss process. It requires time, patience, changes to your lifestyle, and consistency to take you towards your weight loss goal.
So your question is, how to lose 20 pounds? Let’s dive into it, In this article, We will discuss different proven strategies and weight loss foods that will help you to lose 20 pounds.
How long does it take to lose 20 pounds?
1 pound of fat = 3500 calories
It is obvious that 1 pound of fat is equivalent to 3500 calories.
On average a person’s daily calorie intake is 2000-2500 calories. So, you need fewer calories daily to lose that amount of weight. It is recommended to down 1-2 pounds per week for sustainable and healthy weight loss.
Let’s calculate this:
500 calories × 7 days = 3500 calories (one pound)
How long does it take to lose 20 pounds? Well, If you lose maximum 2 pounds per week, you can down 8 pounds within 1 month. So, it is clear that it takes 2.5 months to lose 20 pounds.
Can you lose 20 pounds in a month?
Is it possible to lose 20 pounds in a month?
Yes, It is possible but a pretty hard and complex process. You need more exercise, a high protein diet, and a strict workout plan to burn body fat. Including intermittent fasting in your weight loss plan will boost your weight loss process.
“When you lose weight quickly, your body slows down its calorie-burning process.” — Dr. Marcio Griebeler
Keep in mind, quick weight loss is injurious to your overall health. It is not a sustainable and healthy step. It will cause loss of muscles mass, decrease the metabolism process, miss out on important nutrients, and increase craving.
How much water to drink to lose weight?
According to a survey, 44.7% of adults tried to lose weight by drinking enough water from 2013 to 2016 in the USA.
Drinking enough water boosts your metabolism. Drinking water before meals makes you feel less hungry.
The amount of water intake for weight loss depends on gender, age, health, and physical activity, however, commonly the recommended amount of water intake is approximately 11 cups per day for women and about 15 cups for men daily.
How to lose 20 pounds: 6 Proven Ways
1. Have a schedule
The first step towards your goal is to create a schedule.
Take a piece of paper and a pen, and prepare your schedule. Ask yourself, why do you want to lose that amount of weight? How many weeks are you going to spend? It is up to you.
Divide your overall schedule into weeks and include your diet plans, food journal, workout process, and your progress results.
Your weight loss goals should be SMART:
- S: Specific
- M: Measurable
- A: Achievable
- R: Realistic
- T: Timely
2. Try keto diet
The ketogenic diet is an effective weight loss strategy. It is especially useful for burning calories without craving. It is a low-carb and high-fat diet.
What to eat and drink:
- Eggs
- Cheese
- Ground vegetables
- Fish and seafood
- Meat and poultry
- Water, tea, unsweetened coffee
What to avoid:
- White bread
- Rice
- Cakes and baked goods
- Potatoes and bananas
- Fruit juices and sugary drinks
3. Try cooking at home
Cooking at home is the first step to taking control of your diet. The more meals you cook for yourself, the more knowledge you will have about your calorie intake.
A study by Johns Hopkins says, “People who cook mostly at home take fewer calories than those who cook less.”
4. Practice mindful eating
Mindful eating is the method of being available while eating meals. We perform various activities while eating such as watching TV, using a mobile phone, talking to any other person.
We eat more food in case of joining other activity. As a result, we intake more calories. Follow these ways to practice mindful eating:
- Stay conscious of the chewing process. Follow every piece of meal from start to last.
- Don’t eat quickly. Chew every bite more times.
- Socialize over meals. Joining meals with friends or your loved ones can help you in mindful eating.
- Eat your meals with noticing smell and enjoying the taste.
- Practice mindfulness on daily basis.
5. Consume fewer calories
You need less quantity of calories from your overall calorie intake in losing weight. Follow these simple methods to achieve weight loss aim:
- The first step in consuming less amount of calories is counting calories.
- Drinks can be a missed out way of liquid calories in your diet. Avoid sugar-sweetened drinks such as smoothies, soda, and coffee drinks.
- Don’t eat junk and processed foods.
- Intermittent fasting is one of the best weight loss tips that can stop more calories intake. There are various methods to do intermittent fasting, you can pick up, what is suitable for you.
6. Have a cheat day
A cheat day is your break period in your diet. It is based on the concept that a dieter can cheat for one day in his dieting journey.
Studies suggest that after a cheat day, the body starts to increase metabolism and makes faster fat burning.
Weight Loss Foods
1. Vegetables
Vegetables are huge sources of nutrients that help you in losing weight. These are low in calorie and high in fiber. Here are some vegetables that you can include in your food intake:
- Spinach and leafy vegetables
- Cabbage
- Radish
- Cauliflower
- Pumpkins
- Cucumbers
2. Lean Protein
Protein is an important macronutrient that helps you to lose weight. It is not easily digestible, So our body burns more calories. We feel full longer and eat less in a day. It helps you in fat loss and build lean muscle mass.
It is recommended to take (dosage of protein) 1.6 to 2.2 g per kg of body weight to lose weight.
Here are some rich-protein ingredients:
- Poultry and Eggs
- Peas
- Chia seeds
- Beans
- Lentils
3. Berries
Berries are delicious and healthy natural foods that are filled with antioxidants and nutrients. They not only protect you from different diseases but also help to low fat.
Berries are rich in fiber. They elevate the metabolism and help to decreased belly fat.
4. Seeds & Nuts
Seeds and nuts or dry fruits are great sources of useful nutrients, minerals, and vitamins. They are beneficial for health and stop your body to gain weight.
Here are nuts and seeds you can intake:
- Almonds
- Walnuts
- Brazil nuts
- Flaxseeds
- Chia seeds
5. Whole Grains
Whole grains are high in fiber and low in calories are helpful for your weight loss journey.
Sources of whole grains:
- Brown rice
- Whole wheat
- Barley
- Quinoa
How long does it take to notice weight loss?
It totally depends on, how much weight are you going to shed? what is your routine of weight loss journey? what is your dieting plan? However, most people start noticing results within a few weeks.
The Bottom Line
So, we have discussed proven ways to lose 20 pounds and different weight loss foods. Now it is your turn, how much weight are you going to shed? Practice these methods and tell your weight loss success stories in the comment section. We would like to know.
Good luck to you!