How Long Does It Take To Lose 20 Pounds? | Credihealth

The timeline of the weight loss journey differs from person to person. It is personal, and how quickly it will take to lose 20 pounds will depend on certain factors. Those include calorie and protein intake, sleep schedule, and exercise routine. The healthy weight-loss policy says that aiming to lose 1 or 2 pounds per week can result in losing 20 pounds within 10 to 20 weeks. However, several weight loss methods guarantee you can quickly cut down the 20 lbs by using unhealthy strategies. But how long does it take to lose 20 pounds? – in a healthy manner? Well, let’s dive into this article and have a comprehensive discussion!

Is It Possible To Lose 20 Pounds In A Month?

Are you searching, can I lose 20 pounds in a month? To your answer, losing 20 lbs in a month with a low-calorie diet and practical exercises is possible. Opting for a calorie deficit plan is critical. You can do it by having low-calorie meals, practicing intense workouts, or both. Though you can lose this many pounds in 30 days, it could be a more sustainable approach and needs to be attempted only after consulting the healthcare providers. Losing weight around 1 to 2 lbs safely and healthily can only be achieved in one week. This means you can lose a total of 20 kg within 5 months. Once you reach your weight loss goal, you can maintain the new healthy weight by consuming a well-balanced diet and exercising effectively. As you still want to burn some calories, keeping an eye on what you are eating is crucial. So, better to have more fruits, lean proteins, healthy fats, and green vegetables. On the other hand, eat a few refined carbohydrate-rich foods to maintain your weight. Below are the top ways that you can follow to lose 20 lbs fast.

How To Lose 20 Pounds In A Month?

If you are wondering how to lose weight fast- several diet and lifestyle approaches can help you achieve a healthy weight. Here, you can consider these practical tips:

1. Increase Protein Intake

Adding protein-rich food to your diet is the fastest way to lose weight. Research says a high protein-rich diet can effectively reduce weight and prevent gaining weight again after losing weight. Protein works by changing your metabolic processes and hormone levels, which, as a result, make you feel full for a long duration. Moreover, it helps the body cells use more energy, contributing to weight loss. The correct protein quantity essential for facilitating improved weight management is between 89 to 119 grams daily for women and 104 to 138 grams daily for men. The foods that are a great source of protein you can include in your nutritious diet are lean meat, eggs, seafood, beans, legumes, lentils, dairy products, and plant-based proteins(for vegans).

Also Read:How much weight can you lose in a month?

2. Reduce Calories Intake

A study reports that if a person is looking for how to lose around 1-2 pounds per week, they should aim to reduce their calorie count by 500 to 1000 kcal in a day. Counting your calorie intake is the fastest way to lose 20 pounds, especially when combined with the right changes in diet and lifestyle. When you trust your calories, you can get an alert of what you add to your platter. It will help you know how to make healthier choices to lower your overall calorie intake. Remember that, consuming food mindfully and relishing its tastes can prevent overeating, and avoiding having meals in a hurry or while watching TV can also benefit. Besides this, according to research, you can use the “Body Weight Planner,” which can efficiently assist you in customizing your calorie and physical activity plan. It will help you reach your weight loss goal within a specific time and also guide you to maintain that healthy weight later.

3. Cut Down Refined Carbs And Added Sugar

Refined carbs during the manufacturing process get deprived of the fiber content, which, as a result, gives a product high in glycemic index. The highly glycemic-rich foods raise blood sugar levels rapidly, increasing craving and consumption of food in more quantity, leading to overweight or obesity. However, foods with lower glycemic index and high protein content can effectively lose weight healthily. Reduce your carb intake by avoiding or limiting these food varieties, such as white bread, baked goods, pastries, pasta, pizza dough, and white rice. These carbs are associated with increased insulin resistance, adiposity, and obesity. All these health issues contribute to increasing body fat in an unhealthy manner. In addition, avoid the added sugars or limit its quantity to less than 10%. Sweetened drinks, processed food products, jams, and sauces often have many added sugars.

4. Follow A Strict Sleep Schedule

There is no doubt that incorporating a nutritious diet and exercise in your everyday routine isa significant measure to lose 20 pounds quickly and safely. But a good quality of sleep also plays a beneficial role. Your sleep schedule can tremendously affect your energy levels and body weight. Improving your sleep hygiene positively impacts your health by reducing the risks of obesity and helping cut down body fat, thus maintaining a healthy weight. Many healthcare providers recommend sleeping at least for 8-9 hours. Insufficient sleep leads to a high increase in ghrelin hormone, which boosts appetite, and a decrease in leptin hormone, which makes you feel less complete. The result of which is weight gain. Getting enough sleep can change the levels of these hormones by bringing them back into the right balance.

5. Add Exercises To Daily Routine

Consistently practicing exercises for an extended period contributes to losing and maintaining weight in the long run. So, stick to the routine of performing exercises daily. Your metabolic rate boosts when you perform physical activities, resulting in more efficient and quick weight loss. Choose the exercise you enjoy the most and even try various exercises to check what fits the best. You can go for cardio or aerobic exercises, as they help improve stamina. Cardio enables the body to burn more calories, which aids in fast fat and weight loss. Lifting weight grows muscle mass by using energy and increasing metabolic rates, which yields more burning of calories, a key to losing weight.

Also Read:Top 7 Belly Fat Reduction Exercises for Beginners

How Long Does It Take To Lose 20 Pounds?

As you get familiar with the strategies for losing 20 pounds in a month, you may wonder how long it will take to lose 20 pounds healthily. The answer to your question relies on several factors. Weight loss is faster in men and women with excess body fat to lose. Hence, people with obesity can achieve their goal of reducing weight in a few weeks. On the other hand, leaner adults might need more time to lose their weight. If someone is seeking quick results, taking a low-carb meal can be a practical approach to gaining a healthy weight. They can lose some pounds of water weight during the initial few days of a low-carb diet with a gradual drop in weight after the weeks. You can expect to lose excess body weight for at least 2 months. However, if you wish for less than this period, it can be possible, but you must follow a strict nutritious diet and exercise plan. Pick the diet that you find easy to stick to, as this will make the weight loss process more enjoyable and increase the chances of long-term success.

How To Lose 20 Pounds In 2 Months?

You must change your eating habits to lose 20 pounds in 2 months. Below are the strategies to help you drop weight in 2 months.

1. Lower Calorie Intake

Lowering your calorie intake means taking fewer calories than you burn, speeding up your weight loss process. How many calories to reduce will depend on your weight, activity level, height, gender, and age. As we have already mentioned in this article, according to the experts, 500- 1,000 calories per day is sufficient for weight loss. If you cut to 2,200 calories daily, you must intake 1,200-1,700 calories to reduce 1-2 pounds weekly.

Also Read:An Ultimate Guide to Women’s Diet Plan for Weight Loss

2. Consume Enough Fiber

Increasing your fiber intake can make a huge difference. Soluble fiber plays a role in improving your metabolism and keeping you feeling full for a long time. It happens all because fiber digests slowly. If you want to lose 20 lbs in 2 months as a female, 25 grams of daily fiber requirement by the body is enough. On the other hand, around 38 grams daily is adequate for men as men need a higher amount than women. According to research, dietary fiber can help promote weight loss in people with obesity and overweight who are on a calorie-restricted diet.

3. Prioritize Nutrient-Dense Foods

Though calorie deficit is a key to fast weight loss, quality and nutrient-dense foods have a unique role. Nourishing foods are rich in vital nutrients and low in calories, which are helpful for optimal body functioning. Studies showed that the Mediterranean diet, consisting of premium quality, low-carb foods, benefits weight loss. It typically involves fresh, organic fruits, lean proteins, healthy fats, and vegetables. You may be tempted by the best weight loss pills and processed foods, but choosing nutrient-dense foods will help you lose 20 lbs healthily in 2 months. Consuming ultra-processed foods can add 459 extra calories in a day.

Summing Up

So, how long does it take to lose 20 pounds? Well, it is all about the efforts that you can put in. Losing 20 lbs can be challenging, but you can do it healthily by changing your eating habits, exercise routines, and other sleeping patterns. The best strategy is to target 1-2 lbs per week by adding high protein-rich foods containing low calories and intense exercises to your daily routine. This means that you will lose 20 lbs in 10-20 weeks. However, seeking expert advice can be very helpful in speeding up the weight loss process. The professionals will help curate a calorie-deficit plan according to your medical history and overall health state.