How to Lose 20 Pounds in a Month – Is it Safe?

We’re all in pursuit of our best selves and sometimes this means shedding some pounds. But quick fixes and extreme measures often backfire and you can end up frustrated. Healthy weight loss is achievable and it’s all about finding a sustainable lifestyle that works for you. 

For this, setting achievable milestones and focusing on habit formation is essential. In this article, we will explore what strategies can be used for weight loss during a one-month period and the pros and cons to keep in mind. 

How to Lose 20 Pounds in a Month?

How fast you can lose weight is determined by multiple factors, including your current weight, eating habits, stress levels, and sleep quality. 

According to the CDC (1),  losing 1 to 2 pounds per week is an easily achievable goal. This gradual weight loss is more likely to stick with you than quick weight loss methods. 

While losing 20 lbs in a month can be done, this doesn’t mean it’s safe or a good idea. This is a goal that is usually thought of as an aggressive and unrealistic undertaking for most people. 

The level of restriction you need to achieve this goal can harm your body and put you at risk of muscle loss, not to mention the potential nutrition deficiencies that may accompany such a drastic approach. 

Read more: 30-Day Fast Weight Loss: Can You Fast Your Way To Fat Loss?

Is it Possible to Lose 20 lbs in a Month?

When talking about weight loss, it all comes down to calorie deficit (2). This means you need to expend more calories (energy) than you eat. This can be done by reducing your intake, increasing your physical activity, or more commonly, a combination of both. 

Losing weight means losing fat, so if you want to lose 1 pound of fat, on average, you need to burn 3,500 extra calories. If your goal is to lose 20 lbs of fat, this means burning 70,000 extra calories. If you want to achieve this in a month, you’d need to have a calorie deficit of 2,333 calories per day. 

Is this doable? 

The Dietary Guidelines for Americans (3) recommend that adults should consume between 1,600 and 3,000 calories per day, with an average of 2,300 calories. Comparing this recommendation to the calorie deficit that would be needed to lose 20 pounds in one month, you would need to stop eating or exercise (4) for approximately 2.3 hours every day. Neither scenario seems doable or sustainable in the long term. 

Furthermore, aiming for an excessive calorie deficit can result in side effects such as nausea, fatigue, dehydration, constipation, headaches, and dizziness. 

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How Quickly Can I Lose 20 lbs?

If you set your mind to a more realistic goal, such as 1 to 2 pounds per week, you should aim for a 300 to 500 daily calorie deficit, which is a more achievable goal. This paired with regular exercise will put you on the right track. 

Even if 1 pound per week (5) may seem low, your body will get used to the changes in eating habits and increase exercise more easily than with drastic methods. And you´re more likely to stick with these new habits for longer. 

Let’s do some math. We’ve established that to lose 20 lbs of fat, you need to burn a total of 70,000 extra calories. If you create a daily deficit of 500 calories, you need 140 days to reach those 70,000 calories. This means that you could lose 20 lbs in 4.5-5 months. 

This seems like a far more reasonable time frame to achieve this goal. Moreover, gradual weight loss is much simpler to accomplish and in the process, you’ll reinforce healthier habits that will last for longer! 

Can I Lose 10 lbs in a Month?

Losing 10 pounds in a month could be a more reasonable goal. Following the same math logic, to lose 10 lbs of fat, you need to burn a total of 35,000 calories. If you’re aiming to reach this goal in a month, this means that you need a calorie deficit of 1,166 calories per day. 

This means you should have a caloric intake of approximately 600 to 900 calories daily, which can be maintained for a short time, such as 1 month. This is a more realistic goal for some people, but you should keep in mind that you should follow a gradual change to a higher caloric intake while keeping up with healthier eating habits and regular exercise to keep the weight off. 

Before you embark on a very low-calorie diet, it’s best to consult a dietitian to determine the best meal plan for you to avoid nutrient deficiencies. 

Can I Lose 25 lbs in a Month?

Shedding a lot of weight in a month sure sounds tempting, but it’s difficult to achieve and may have more side effects than benefits. Crash diets and an extremely low calorie intake (6) are needed for rapid weight loss, which is likely to come right back. 

Not only that, but a drastic reduction in calorie intake can affect your metabolism, making future weight-loss attempts even harder. It can also lead to muscle loss instead of fat loss, which weakens your body and slows down your metabolism even further. 

While losing 20-25 pounds in a month could be possible, before you embark on this journey, it’s best to talk to your doctor as you’ll need close guidance and monitoring to ensure you don’t damage your health. 

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Simple and Safe Ways to Lose 20 Pounds

Eat Plenty of Vegetables

We´ve all heard this plenty of times – vegetables are good for you. And it’s true! They´re super healthy and a powerhouse of nutrients. They’re also great for losing weight. Most vegetables are low in calories, so you can eat large portions of them without gaining weight.  

They’re also rich in fiber. Fiber (7) can slow down the absorption of nutrients, making you feel fuller for longer. This means that you won’t feel hungry shortly after eating fiber. Plus, fiber can reduce how many calories your bodies absorb from the food you eat. You should make half of your plate up with vegetables. 

Cut down on Salt and Spice up Your Meals 

Eating healthily and losing weight doesn’t mean you should eat bland food. Choosing the right spices can make healthy food taste amazing with no extra calories. Even better, some spices can boost your caloric burn. Here are some great examples:

• Ginger: This delicious and aromatic root will add flavor to your dishes while helping you lose weight. Ginger can boost thermogenesis, which means it can help you burn more calories and reduce fat absorption. It could also help lower your appetite and stabilize blood sugar levels (8, 9). 
• Turmeric is another great add-on. It has amazing antioxidant and anti-inflammatory properties, which could also help reduce fat tissue growth. Most of its health benefits are thanks to curcumin, turmeric’s main component (10). 
• Cayenne pepper: Capsaicin is the compound responsible for this spice’s spiciness. This compound has been linked to boosting metabolism, which means it can increase the number of calories your body burns throughout the day (11).
• Cinnamon: This aromatic spice is filled with antioxidants and can reduce appetite and hunger levels, both key elements for weight loss. Evidence has shown that cinnamon has a compound that can mimic insulin effects. Therefore, it can help better regulate blood sugar levels (12). 

Read more: Salt-Free Snacks to Help You Keep up with Your Low-Sodium Diet Goals

Don’t Be Afraid of Fruits

As fruits have sugar, many people wonder if they can be part of a weight loss diet. Of course they can! Even if you´re eating healthily and watching your calorie intake, natural sweet treats aren’t off-limits. 

Fruits are natural desserts that are high in fiber (7), and they’re packed with vitamins and minerals. This makes them ideal for satisfying a sweet tooth while also keeping you slim and fuller for longer. Always try to opt for whole fruits rather than juices, as juice has a lower fiber content.

Fruits are good for weight loss and can also help reduce the risk of heart disease and diabetes (13, 14).

A Little Dark Chocolate Goes a Long Way

The good news is that you can eat chocolate and still lose weight. Just make sure to choose dark chocolate to satisfy that chocolate craving while getting tons of health benefits. 

70% dark chocolate is the best choice. It’s not too sweet, so you’ll be less tempted to binge while getting tons of benefits. Chocolate is rich in flavonoids and polyphenols, healthy compounds that take care of our hearts (15). 

Dark chocolate is also rich in caffeine, a natural stimulant of the central nervous system, and can also boost metabolism, making you burn more fat (16).

Boost Your Protein Intake

Protein is an essential nutrient for health. It’s well known that you need protein to build muscle, but it can also help you lose weight. 

Evidence has shown that high-protein diets can boost your metabolism and help you lose weight (17).

Protein can help reduce ghrelin levels, the hunger hormone, making you feel fuller for longer, thereby helping reduce your calorie intake. 

Discover the science behind low FODMAP recipes in one of our earlier articles.

Strength Training

There’s no mystery, being physically active is key for successful weight loss. Exercise can also help regulate stress and improve sleep quality (18). 

A rule of thumb is to aim for 5 times a week, 30 minutes per workout. And don’t just stick with cardio workouts. While cardio is beneficial to your heart, it’s not the only way to stay healthy and lose weight. 

Check our article about a 14-day workout challenge for weight loss and building muscle mass.

Evidence has shown that strength training (19) is also an important mode of exercise for weight loss. Strength training helps build muscle mass and boosts your metabolism, allowing you to burn more calories, even when resting. 

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.

For more details about a shred workout, take a look at our prior publication.

FAQs

• How can I drop 20 lbs fast?

Losing 20 lbs safely and quickly is quite challenging. You need to create a big calorie deficit through diet and exercise, so you can accelerate weight loss. Before attempting fast weight loss approaches, it’s best to check with a doctor or dietitian to assess what the best strategies are for you. 

• Can I lose 20 pounds in 4 weeks?

Losing 20 lbs in a month isn’t a realistic goal for most people and it’s not safe. It’s best to focus on healthy habits such as a balanced diet and regular exercise for better long-term results. A rule of thumb for successful weight loss is to aim for 1-2 lbs per week through a balanced diet and exercise. 

• Why am I losing 2 pounds a day?

Losing 2 lbs a day is considered very fast weight loss, putting your health at risk, and leading to muscle loss and nutritional deficiencies. Many factors could be involved, such as thyroid issues, depression, or digestive problems. Consult with your doctor to analyze the potential factors that are involved. 

• Can I lose 15 pounds in a month?

Losing 15 lbs in a month is an incredibly ambitious goal. It could be achieved in some cases, but keep in mind that this isn’t recommended. Fast and crash weight loss diets are risky, potentially leading to nutritional deficiencies and gaining back the weight once you stop the diet. It’s best to aim for gradual weight loss under the guidance of a doctor or dietitian.

The Bottom Line

Fast weight loss may be tempting, but setting unrealistic goals can be a risk to your overall health. Crash diets with extreme calorie restriction can backfire, damaging your metabolism and leading to muscle loss. Aiming for a steady weight loss of 1-2 pounds per week is a safer and more doable goal, which translates into dropping 20 pounds in about 5 months.