How To Lose 20 Pounds Fast And Easily

If you have an upcoming event, you may want to lose weight fast and may be wondering how to lose 20 pounds in a week. While we understand it is not exactly possible and even healthy to lose so much weight in a week, we can help you with a sustainable weight loss plan. The right plan can help kick-start your weight loss by boosting metabolism, shedding water weight, and flushing out toxins.

Read on to learn about the 13 best strategies to lose 20 pounds that you can follow for sustainable, long-term weight loss.

13 Best Ways To Lose 20 Pounds Fast

If you often wonder how to lose 20 pounds in a week, you are not alone. While this is a common desire, it is important to focus on healthy, sustainable weight loss methods that prioritize your overall well-being instead of looking for shortcuts. The tips below will help you with the same.

1. Drink Up (Water, Of Course!)

Water helps flush out toxins, supports digestion, prevents constipation, reduces bloating, maintains internal pH and homeostasisⁱ  A self-regulating process by which biological systems maintain equilibrium between elements while adjusting to external forces. , and induces thermogenesis (the production of heat in the body) (1), (2).

Drink 3-4 liters of water every day as part of your weight loss strategy. Also, drink 500 mL of water at least 20 minutes before a meal. This can help restrict your calorie intake (3).

Drink two glasses of water at room temperature as soon as you wake up. Adding two teaspoons of fenugreek seeds to a glass of water can help improve insulin sensitivity (4). You can also make detox water by adding cucumber, ginger, cumin, and mint leaves. This will promote hydration and boosts overall body functioning.

Quick Tip

You can also consume soups, vegetable juice, fruit juice, and unsweetened herbal teas to keep yourself sufficiently hydrated.

2. Cut Back On Calories

Determination, commitment and discipline are important when you want to restrict your body to a certain diet plan. Consuming fewer calories creates a negative energy balance in the body, which helps you lose weight. For quick transformation, you can cut at least 500 to 600 calories from the total number of calories you consume now (5), (6). Although this is one of the fastest ways to lose 20 pounds, it is not entirely safe or recommended. Consult your doctor before cutting down on calories.

Quick Tip

A good way to cut down on calories is to use a calorie counting app to log in your meals and snacks. Some other ways include measuring your food, practicing portion control, or temporarily switching to a raw vegan diet.

3. Ban Sugar, Junk Food, And Processed Foods

Eliminate all foods high in sugar, sodium, and those loaded with preservatives. Restock your kitchen with whole foods, and low-cal snacks like popcorn, fruits, and veggies. However, eliminating sugar entirely from your diet may also not be good for your health as it is an important source of energy. So, if you crave sweets, instead of having foods with added sugars, have low-calorie unsweetened yogurt with figs or peaches. These contain naturally occurring sugars that do not harm your health if consumed in moderation (7). You can also have one piece of dark chocolate (with 80% or more cocoa) after dinner. It is low in calories and rich in polyphenols that may have anti-obesity benefits (8). Moreover, if you are setting short-term goals regarding weight loss and want to know how to lose weight in a week, these food restrictions and suggestions are not just a method, they are a potential solution that can give you hope and optimism in achieving your weight loss goals. Sticking to this restriction even after your weight loss may help you maintain it well.

4. Have Five Types Of Veggies And Fruits

Consume five types of fruits and veggies per day (9). These are rich in dietary fiber, vitamins, minerals, and phytonutrientsⁱ  Natural chemicals produced by plants with antioxidant and anti-inflammatory properties that are beneficial for our overall health. that promote satiety and prevent fat absorption. They are low in calories, improve bowel movement, and help build immunity. Your body’s cells will start to function optimally and use the stored fat as energy and aid weight loss (10). Consume the following:

Fruits – Apple, banana, orange, grapefruit, lemon, lime, plum, cherry, apricot, papaya, pineapple, and peach.

Veggies – Spinach, cauliflower, broccoli, carrot, bell pepper, collard greens, chard, radish, turnip, okra, eggplant, tomato, cucumber, onion, bottle gourd, bitter gourd, scallion, lettuce, cabbage, purple cabbage, bok choy, asparagus, peas, and beetroot.

5. Load Up On Protein

Lean protein sources, like fish, skinless chicken breast, lentils, tofu, mushrooms, eggs, pulses, nuts, and seeds, help increase satiety. They also help build lean muscle, and this improves metabolism (11). This may be because lean muscle contains more mitochondria, which is the powerhouse of the cell that helps generate energy by converting nutrients into usable fuel called ATP. This makes the lean muscle metabolically active (12). This means they burn more calories even at rest compared to fat tissue.

Whether you are snacking or having breakfast, lunch, or dinner, include a source of lean protein like chicken breast, egg, tofu, mushroom, and lentils and beans.

6. Avoid White Carbs

White carbs (or bad carbs) are foods like flour, sugar, pasta, white rice, crackers, and cereals. These are processed, refined, and high in calories with minimal nutrition in them.

Bad carbs tend to increase blood glucose levels and are easily digested (13). Hence, you quickly feel hungry and munch on other processed and high-calorie foods, eventually leading to weight gain. White whole foods like cauliflower, beans, white potato, and turnip do not fall into this category.

7. Consume Healthy Fats

For quick success in your weight loss plan, include healthy fats like fish oil, avocado, avocado oil, nuts, olive oil, and rice bran oil. They contain PUFAs (polyunsaturated fatty acids). PUFAs help reduce inflammation in the body (14), (15). This reduces the risk of inflammation-induced weight gain.

Note: Before making significant changes to your diet, consider consulting a registered dietitian. They can offer tailored advice to ensure you are meeting your nutritional needs without any potential risks. Professional guidance is especially recommended if you are pregnant or breastfeeding or have any pre-existing medical conditions or specific dietary restrictions.

8. Eat On Time And Control Your Portion Size

Eating at odd times, starving for a long duration, or being unaware of portion sizes can contribute to weight gain more than the food itself (16). Hence, it is important to practice portion control, eat every 3-4 hours, have regular breakfast, take dinner by 7:30 pm, and avoid late-night snacking.

Also, starving yourself can lead to weight gain as the body goes into a famine mode, provoking the cells to store everything you eat in the form of fat (17). Do not starve yourself. If you feel hungry at odd times, have a fruit or baby carrots with hummus.

9. Avoid Distractions While Eating

Research suggests using screens during meals may contribute to weight gain. This is because it can distract you from mindful eating, reducing awareness of portion sizes and hunger cues. As a result, you may consume more food and calories than intended, increasing the risk of weight gain over time (18). So, toss away your phone, shut down the laptop, switch off the TV, and concentrate on what you are eating. It is a great tip for quick as well as long-term weight loss achievement.

When you look at your food and eat, your brain gets the signal that you have eaten and are full. Multitasking while you eat makes you feel hungry soon after as you have not given your brain the visual cue of how much you have eaten.

10. Stay Active

The problem with quick weight loss is that you not only regain the weight quickly but also have loose skin. The latter happens because losing weight rapidly may damage collagen and elastin proteins, which support the structure of your skin. Collagen provides strength, and elastin gives skin its ability to stretch and snap back. If these are weakened or broken down, your skin loses its elasticity and can not tighten after the weight loss (19). So, you must work out regularly and lose weight gradually, over time to look toned. For example, if you’re trying to lose belly fat in a week, it is best to work out regularly to aim for a sustainable approach instead of resorting to crash diets or extreme measures.

If you are not a fan of the treadmill, you can do yoga, dance, swim, ride a bike, etc. Remember motivation is the key to your success. Do a little HIITⁱ  A training protocol alternating between short periods of intense anaerobic exercises and rest, which helps burn excess fat. and bodyweight training to flaunt a chiseled look. Working out may help mobilize the fat, improve your metabolic rate, and help you maintain the lost weight and sleep better at night (20), (21), (22).

Also, you must keep moving. Take a walk every one hour, walk to and from office, ride a bicycle to the supermarket, take the stairs instead of the elevator, or walk your dog twice a day. This will keep your metabolism firing throughout the day and help you shed the pounds quickly. Make sure you take 10,000 steps a day.

11. Get Your Beauty Sleep

It has been scientifically proven that not getting enough sleep or rest can lead to weight gain(23). When you regularly sleep for less than seven hours, ghrelin (a hormone that induces hunger) levels and inflammation increase and cause salt retention in the body (24). As a result, you will start gaining weight and feel tired, even if you have not moved from your seat the entire day.

Quick Tip

To help yourself sleep better, disengage from electronic devices at least half an hour before your bedtime and switch over to red lighting in the room (from white or yellow lighting). You can also drink calming beverages like green or chamomile tea after dinner.

12. Take No Stress

If you are constantly googling “How to lose weight fast?” and are short on time, do not go into panic mode. Stress, panic, and anxiety raise the levels of cortisol, the stress hormone (25). This hormone shuts down the brain’s decision-making process, which may make you an emotional eater. This can lead to long-term weight gain.

13. Lifting Weights

When it comes to losing weight, lifting weights can be a useful method of building muscle mass. Training your muscles is your secret weapon for weight loss because it helps you increase your resting metabolic rate by which you burn calories even when you are at rest (26).

Weightlifting also increases your metabolism for hours after a session, helping you keep burning calories (27), (28). It helps you target fat and preserves your muscles during your weight loss journey (29), (30). This is essential so that you do not lose muscle mass, which is denser, instead of fat and are able to transform your body.

You can reduce stress and other negative emotions in simple ways – appreciate people, take a walk, talk to a trusted friend, do something creative, like painting or playing a musical instrument, dance, write a journal, and laugh.

A blogger, mentioned as Wolf of 1st Street, shared his journey following a 10-day water fast to lose weight. He says “I lost 20 pounds in the year 2020 and it’s only the 11th of January (i).”

Key Takeaways

• Losing 20 pounds in a week is a short-term weight loss goal that can be hard to achieve. However, you may lose weight over time by opting for a low-calorie and high-fiber diet.
• One of the key habits to incorporate into one’s diet is drinking plenty of water everyday. An adult human being needs to drink at least 4 liters of water everyday.
• Following a healthy diet that includes fruits and vegetables and lean protein sources and cutting down on processed foods is crucial to the journey.
• Staying active and restful sleep help reduce stress. This directly impacts digestion and the weight you gain or lose.

While the above strategies may help you lose weight, it is important to note that losing 20 pounds in a week is generally not considered safe or sustainable. Learn more about it in the next section.

Is It Safe To Lose 20 Pounds In A Week?

No, the claim of losing 20 pounds in a week is unrealistic and unsafe. Studies have shown that extreme weight loss in such a short period can result in serious health issues, including dehydration, nutritional deficiencies, muscle loss, and the formation of gallstones (31), (32). Therefore, it is important to prioritize safe, sustainable methods for weight loss to ensure long-term health and well-being.

The Centers for Disease Control and Prevention (CDC) specifies that a safe and sustainable rate of weight loss is about 1–2 pounds per week (33). The National Health Service (NHS) also suggests that same and emphasizes that gradual weight loss through a balanced diet and regular physical activity is the most effective and safe way to achieve long-term results (34).

Therefore, while you can follow the strategies mentioned in the article above to lose weight, it is important to set realistic expectations. Go for achievable goals to help build momentum and sustain long-term healthy habits. Remember, small, consistent steps often lead to the most meaningful changes and sustainable weight loss.

Infographic: Top 7 Tips On How To Lose 20 Pounds Fast

While weight loss is a tedious journey and requires constant effort, you may not always have the energy or time to try a long-term plan, especially if there is an important event coming up. You sure wish to look your best, but losing those extra pounds wouldn’t be easy. So, what is the solution? In the infographic below, we have listed the top 7 effective weight loss tips that will help you reach your goal in a shorter span. Check them out!

Illustration: StyleCraze Design Team

Frequently Asked Questions

How long does it take to lose 20 pounds?

You can lose 20 pounds in about 20 weeks. However, you may go on a VLCD (very low-calorie diet) and adhere to a workout routine to speed up the weight loss process after consulting your doctor and dietitian.

How many calories do you need to burn to lose 20 pounds?

You need to burn 3500 calories to lose one pound. You need to burn 70,000 calories to lose 20 pounds.

How can I lose a pound in a day?

You need to follow a strict calorie-deficit diet along with increasing your energy expenditure to lose a pound of weight every day. However, this approach is unhealthy and not recommended.

How much should I walk a day to lose 2 pounds a week?

Walking about 20,000 steps a day for an entire week may help you lose 2 pounds. In addition to this, you also need to maintain a balanced diet and follow healthy dietary changes like practicing portion control and avoiding processed food.

What exercises burn 3500 calories?

Performing energy-intensive activities like running, swimming, playing squash, skipping, and cycling for about 3 hours may help you burn 3500 calories.

How much weight can a person lose in a week?

A person may be able to lose 1 to 2 pounds in a week by following a calorie deficit diet and an exercise program.

How many calories should I eat in a day to lose 20 pounds?

You can lose 20 pounds if you have a calorie deficit of about 2500 calories a day for an entire month. However, this approach to weight loss is not sustainable and is not recommended.

How much weight will I lose if I eat 1000 calories a day?

Consuming 1000 calories a day for a week may help you lose anywhere between 2 to 3 pounds. But this approach can cause long-term harm to your health and is not recommended.

Lose 20 pounds with these simple weight loss tips! Check out this video to learn healthy lifestyle changes to reach your goals quickly and effectively.

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Reviewer Author Editor Fact Checker

Merlin Annie RajRegistered Dietitian Nutritionist

   

Merlin Annie Raj is a Registered Dietitian based out of Hyderabad, India. She has 14 years of experience in Clinical Nutrition as well as teaching Nutrition and Dietetics to undergraduate and postgraduate students. She was awarded the ‘President’s Award’ at the 47th Annual National Conference of the Indian Dietetic Association, 2014.

Read full bio of Merlin Annie Raj

Charushila BiswasHealth & Wellness Writer

 

Charushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 6 years, she has authored more than 400 articles on diet, lifestyle, exercises, healthy food, and fitness equipment. She strives to inform, educate, and motivate her readers via authentic, straightforward, and fact-checked information.

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Ravi Teja TadimallaCo-Editor-in-Chief

Ravi Teja Tadimalla is a Co-Editor-in-Chief and a published author. He has been in the digital media field for over a decade. He graduated from SRM University, Chennai, and has a Professional Certificate in Food, Nutrition & Research from Wageningen University.

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Aparna MallampalliHealth & Wellness Writer

Aparna is a professor-turned-content writer with over 5 years of experience in life sciences. Her passion for writing and interest in the healthcare and wellness industry pushed her toward a career in content writing. She has a master’s degree in microbiology from Osmania University, Hyderabad, and a diploma in nutrition from Fab Academy.

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