A Healthy Way to Losing 20 Pounds

We all want to be the best version of ourselves possible. Sometimes this may include losing weight. However, drastic approaches and fast cures frequently backfire, leaving you unsatisfied. 

Finding a sustainable lifestyle that suits you is the key to healthily losing weight. Setting feasible goals and focusing on building healthier habits that last for a lifetime is crucial for this.

Is It Possible to Lose 20 Pounds in A Week?

Weight loss is a complex process that is affected by several factors such as lifestyle, genetics, age, and sex. 

However, losing weight ultimately comes down to burning more calories than we eat. This is known as a calorie deficit (1). 

A calorie deficit means we have to burn more calories, in other words, energy, than we consume through foods and beverages. This can be achieved by reducing our overall caloric intake, increasing our physical activity, or usually, a combination of both. 

Losing weight can be translated into losing fat. If our goal is to lose 1 pound of fat, then we have to burn approximately 3,500 extra calories. 

So, if our goal is to lose 20 lbs of fat, we need to burn a total of 70,000 extra calories. 

Achieving this in one week is hardly achievable. This means we would need to create a calorie deficit of 10,000 calories per day, which doesn’t make much sense. 

We have to remember that the Dietary Guidelines for Americans (2) recommend, on average, a daily caloric intake of 2,300 for adults. 

When taking this into account, how can a 10,000 daily calorie deficit be possible? 

To reach this calorie deficit to lose 20 pounds in one week, you would need to stop eating and/or exercise intensively for several hours a day (3). Neither scenario seems doable or sustainable in the long term. 

That being said, extreme calorie deficits and highly restrictive diets can lead to severe side effects including nausea, fatigue, dehydration, constipation, headaches, and dizziness.

How Long Will It Take to Lose 20 Pounds?

Let’s start by proposing a more realistic goal, for example, losing 1 to 2 pounds per week (4). 

In general terms, we can achieve this by aiming to reduce our overall daily intake by around 500 calories; something much more realistic and achievable for most people. 

This calorie deficit from diet paired with regular exercise will put you on the right track. 

Many people think losing only 1 pound per week (5) is not enough. However, this pace can help your body get used to the changes in eating habits and increased exercise. You will be less likely to see your metabolism slow down or regain weight after you lose it. 

And you´re more likely to stick with these new habits for longer. When we aim for drastic and fast methods that are hard to keep in the long run, it usually backfires. 

We already established that to lose 20 lbs of fat, we need to burn a total of 70,000 extra calories. If we aim for a deficit of 500 calories daily, this means that burning an extra 70,000 will take us, in theory, 140 days. 

140 days translates into approximately 4.66 months. Let’s round this up between 4 and 5 months. 

For some people, this may seem like a lot of time. Yet, we have to remember that change takes time and weight loss is not a linear process. 

The slower the pace, the better. Not only because this is a far more reasonable time frame to achieve this goal. But also because gradual weight loss is the key to success, reinforcing healthier habits that will last for longer! 

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How Much Weight Can I Lose in 7-Day?

Our weight loss rate is determined by several factors. These include our current weight, eating habits, physical activity levels, stress, and sleep quality. 

While losing 20 lbs in a short time might be done in some cases, this doesn’t mean it’s safe or a good idea. 

This is usually achieved by aggressive and unrealistic undertakings for most people. The level of restriction needed to accomplish this goal can be detrimental to our overall mental and physical well-being. This may increase the risk of nutritional deficiencies and muscle mass loss. 

Following CDC’s recommendation we can aim for a healthy weight loss rate of 1 to 2 pounds per week (4). This is an achievable goal by making some manageable adjustments in your calorie intake and increasing exercise frequency. 

Read more: Are Smoothies Good for Weight Loss or Just a Sugar Trap?

How Noticeable Is a 20-Pound Weight Loss?

A 20-pound weight loss can be quite noticeable, especially if we’re starting from a higher weight. The exact results are dependent on individual factors and overall body composition, as well as where the weight loss occurs (6). Nevertheless, most people will notice a significant difference in their appearance after losing 20 pounds.

One of the most noticeable changes is reduced body fat, which can lead to a slimmer appearance. Additionally, we can often identify that our clothes may feel looser and more comfortable. And we may even fit into clothes we haven’t been able to in a long time. 

However, the changes are not only physical, we may notice improvements in our overall health and well-being. Losing weight can often help us feel more energy for our daily activities. 

It can also be a huge booster for confidence and self-esteem, as well as helping improve some risk factors for chronic diseases such as heart disease, stroke, and diabetes.

That being said, there is one crucial aspect to remember. Weight loss is a journey. Is your journey, and it will be different from other people’s journey. 

Even small steps can help you move closer to your goal, having a significant impact on your overall health. It’s important to focus on sustainable lifestyle changes, celebrating our small victories and progress along the way.

Five Tips You Shouldn’t Forget During Your Weight Loss Journey

• Eat Your Vegetables

Vegetables are one of our greatest allies when it comes to weight loss. They’re packed with vitamins, minerals, water, and fiber. Most vegetables are low in calories, so you can eat large portions without consuming too many calories.  

The high fiber content in veggies can help us boost satiety, aiding in our weight loss efforts. Fiber slows down nutrient absorption, increasing satiety. This means you won’t feel hungry shortly after eating a fiber-rich meal. Plus, fiber has other benefits for gut, heart, and metabolic health. Aim for half a plate of vegetables for lunch and dinner (7). 

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• Boost Your Protein Intake

Protein is a vital nutrient for health. We all know that adequate protein intake is needed to build muscle. However, it has many other benefits. Following a high-protein diet can help us boost our metabolism, aiding our weight loss goals. 

Additionally, sufficient protein intake might reduce ghrelin levels. Ghrelin is the so-called hunger hormone. Thus by reducing its levels, we may feel fuller for longer, thereby helping reduce our calorie intake (8)

• Strength Training

Regular exercise is a crucial component for successful weight loss. Additionally, being physically active can help us reduce stress and enhance sleep quality. A baseline for exercise should be aiming for 5 times a week, 30 minutes per workout. Yet, this may vary from person to person based on individual needs. 

And it’s important to mix the types of exercises. While cardio can be beneficial to your heart, helping burn calories, it’s not the only type of exercise to do to stay healthy and lose weight (9). 

Strength training will help us build muscle mass, which in turn can boost our metabolism, helping us burn more calories, even when resting, helping you in your weight loss journey (10). 

If you have any pre-existing health conditions, it’s best to check with your doctor about what the best strength training exercises are for you.

Read more: I Want to Be Skinny: 6 Science-Backed Strategies for Fat Loss

• Stress Management

Other factors, such as stress and sleep, have significant impacts on our weight loss efforts and can even derail us from our goals. For some people, stress may lead to emotional eating. In these cases, people often go for unhealthy foods, which is detrimental to our weight loss goals. 

Identifying the root cause of stress, and incorporating healthy ways to cope with it is vital. Exercising, spending some time in nature, trying some meditation, or finding hobbies can help with this (11).  

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• Sleep Quality 

Lack of sleep can interfere with our weight loss goals. Poor sleep quality leads to increased production of ghrelin (the hunger hormone) and reduced production of leptin (the fullness hormone). This results in increased appetite and cravings, promoting the urge to go for unhealthy food choices (12).

To promote overall weight management and well-being, prioritizing good quality sleep, aiming for 7 to 9 hours daily, or whatever amount is optimal for you, is crucial. 

Frequently Asked Questions

• How to slim down in 5 days?

Losing weight in 5 days is an unrealistic goal and can be harmful. Losing weight takes time, and it’s not a linear process, it takes time and effort. Instead of focusing on quick fixes, aim for gradual and healthy progress by making lifestyle changes that include a balanced diet and regular exercise.

• How to lose 20lbs fast?

Losing 20 lbs safely and quickly is quite challenging. We have to create a big calorie deficit through diet and exercise. But more often than not, this can be detrimental to our overall health. We all like quick results, but weight loss is not something we should accelerate. Before attempting fast weight loss approaches, it’s best to consult with your doctor or dietitian to assess the best strategies for you. 

• Do you lose face fat first?

No, you don’t necessarily lose face fat first. Weight loss naturally occurs throughout the body, including the face. The speed at which we lose fat in different areas of the body is affected by genetic factors and overall body composition. Where we notice the fat loss first also varies by individual, but the face is sometimes one of the first places, as it tends to have a smaller amount of fat, to begin with.

• Is belly fat the last to go?

No, belly fat is not necessarily the last to go. While losing belly fat can be challenging, there is no predetermined way we lose weight. Where we lose weight first depends on factors such as where we store more fat in the first place, our overall body composition, but also, our genetics.

The Bottom Line

While seeking fast results when it comes to weight loss is tempting for many people, unrealistic goals can be detrimental to your overall health. Fad and crash diets can take a toll on your metabolism, resulting in nutritional deficiencies and muscle mass loss. A more sustainable approach is aiming for 1 to 2 pounds of weight loss per week. This is not only safer but an achievable goal. This means it will take us about 4 to 5 months to lose 20 pounds more healthily.