{"id":16997,"date":"2021-02-09T18:59:28","date_gmt":"2021-02-09T18:59:28","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=16997"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"how-to-lose-20-pounds","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/","title":{"rendered":"How To Lose 20 Pounds: Spoiler Alert, It&#8217;s Not An Easy Feat To Achieve"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/#How_Long_Does_It_Take_To_Lose_20_Pounds_Safely\" >How Long Does It Take To Lose 20 Pounds Safely?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/#2014_5_months\" >(20*1)\/4 = 5 months<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/#2028_25_months\" >(20*2)\/8 = 2.5 months<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/#How_To_Lose_20_Pounds_Fast\" >How To Lose 20 Pounds Fast?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/#Count_Your_Calories\" >Count Your Calories<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/#Add_More_Protein_To_Your_Diet\" >Add More Protein To Your Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/#Increase_Your_Fiber_Intake\" >Increase Your Fiber Intake<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/#Drink_More_Water\" >Drink More Water<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/#Exercise_More\" >Exercise More<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/#What_Are_The_Best_Diets_To_Lose_Weight_Fast\" >What Are The Best Diets To Lose Weight Fast?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/#A_Balanced_Diet\" >A Balanced Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/#Mediterranean_Diet\" >Mediterranean Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/#The_Vegan_Diet\" >The Vegan Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/#The_DASH_Diet\" >The DASH Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/#The_Weight_Watcher_Diet\" >The Weight Watcher Diet<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/#What_Are_The_Best_Workouts_To_Help_You_Lose_20_Pounds\" >What Are The Best Workouts To Help You Lose 20 Pounds?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/#Balance_Exercises\" >Balance Exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/#Flexibility_Workouts\" >Flexibility Workouts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/#Cardiovascular_Exercises\" >Cardiovascular Exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/#Strength_TrainingWeightliftingResistance_Training\" >Strength Training\/Weightlifting\/Resistance Training<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/#Weight_Loss_Exercises\" >Weight Loss Exercises<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/#Running\" >Running<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/#Rope_Jumping\" >Rope Jumping<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/#Kickboxing\" >Kickboxing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/#Deadlifts\" >Deadlifts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/#Lunges\" >Lunges<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/#Pull_ups\" >Pull ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/#Burpees\" >Burpees<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/#Medicine_Ball_Slams\" >Medicine Ball Slams<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/#Is_It_Possible_To_Lose_20_Pounds_In_A_Month\" >Is It Possible To Lose 20 Pounds In A Month?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/#FAQs\" >FAQs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/#How_To_Lose_20_Pounds_In_2_Weeks\" >How To Lose 20 Pounds In 2 Weeks<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/#Extreme_Diets\" >Extreme Diets<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/#Taking_Diet_Pills\" >Taking Diet Pills<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/#Juice_Cleanses%E2%80%9DDetox%E2%80%9C\" >Juice Cleanses\/&#8221;Detox&#8220;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-37\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/#Purging_And_Smoking\" >Purging And Smoking<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-38\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-39\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-40\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Are you unsure about how to lose 20 pounds? Are you looking for dietary and exercise tips to help you navigate this new journey you are on? Read on to find out what you can do to help you achieve your goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Lose_20_Pounds\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Lose_20_Pounds\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Does_It_Take_To_Lose_20_Pounds_Safely\"><\/span><b>How Long Does It Take To Lose 20 Pounds Safely?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Depending on your <a href=\"https:\/\/betterme.world\/articles\/smoothie-diet\/\">diet<\/a>, <a href=\"https:\/\/betterme.world\/articles\/cutting-workout-plan\/\">workout plan<\/a>, and body composition, it might take anywhere between 2.5 to 5 months to safely lose 20 pounds. This calculation is in accordance with the Center for Disease Prevention and Control guidelines for healthy weight loss.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to the CDC, healthy weight loss involves a slow and gradual process of losing 1 to 2 pounds a week through a healthy diet and exercise (<\/span><a href=\"https:\/\/www.cdc.gov\/healthyweight\/losing_weight\/index.html\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you consistently lose 1 pound every week for a month, it means you could potentially lose 4 pounds in 1 month. For a 20-pound weight loss you will need:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2014_5_months\"><\/span><b>(20*1)\/4 = 5 months<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">On the other hand, consistently losing 2 pounds a week = (2*4) = 8 pounds lost in a month. For a 20 pounds weight loss:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2028_25_months\"><\/span><b>(20*2)\/8 = 2.5 months<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Please note that while losing 1 pound a week is relatively doable, consistently losing 2 pounds every week is definitely more challenging (<\/span><a href=\"https:\/\/www.verywellfit.com\/ways-to-lose-2-pounds-a-week-3495540\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Give yourself anywhere from 3 to 5 months to reach your objective. This makes the goal more achievable as it allows space and time for any unseen changes with weight fluctuations, plateaus, etc.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/lose-10-pound-in-2-day\/\">Lose 10 Pounds In 2 Days: Can You Do It Without Starving Yourself Along The Way?<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Lose_20_Pounds\"><img decoding=\"async\" class=\"aligncenter wp-image-32205 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4397-1024x576.png\" alt=\"how to lose 20 pounds\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4397.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4397-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4397.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4397.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Lose_20_Pounds_Fast\"><\/span><b>How To Lose 20 Pounds Fast?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now that you understand how long it may take for you to lose 20 pounds, here are some changes that you can incorporate in your day-to-day to ensure that you consistently <a href=\"https:\/\/betterme.world\/articles\/lose-30-pounds-in-30-days\/\">lose weight<\/a> every week and achieve your goal:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Count_Your_Calories\"><\/span><b>Count Your Calories<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It might not be the most exciting thing in the world, but effective weight loss is directly related to how much food you consume in a day. In other words, if you eat more calories than your body\u00a0 expend\/burn in a day, you could gain weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Eating at a calorie deficit (less calories than your body requires) means you burn more calories which leads to weight loss. It is advisable to cut your weekly energy intake by 3500 to 7000 calories (or 500 to 1000 calories a day). This deficit should help you lose 1 to 2 pounds a week (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/calories\/art-20048065\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In 2014, one study review looking at the most effective weight loss and management programs revealed that all the studies that used calorie counting as part of the program recorded a 3.3 kg more weight loss than those that didn&#8217;t (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24636238\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While you can choose to manually count your calories daily, we advise using the BetterMe Calorie Counter App to make the process easy.<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Add_More_Protein_To_Your_Diet\"><\/span><b>Add More Protein To Your Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you are wondering how to <a href=\"https:\/\/betterme.world\/articles\/lose-30-pounds-in-3-months\/\">lose 20 pounds fast<\/a>, then adding more protein to your diet is a simple way to help you achieve this goal. In 2005, the results from one clinical trial revealed that after consuming a high protein diet, the participants reported feeling fuller and they ate less calories on these days (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16002798\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Increased satiety, automatically means eating less, which leads to decreased calorie intake per day. Protein consumption could also increase your metabolism which helps your body to burn more calories in a day. A 2004 study showed that when digesting protein, the body uses about 30% more energy, burning an average of 100 calories a day (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC524030\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whether it is through consuming more lean protein sources such as oily fish and other seafood, lean meats, poultry, or eggs or via plant-based protein sources like beans, legumes, hemp seeds, nuts etc., always try to have some of this macronutrient in all your meals.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Lose_20_Pounds\"><img decoding=\"async\" class=\"aligncenter wp-image-30193 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/17-1024x576.jpg\" alt=\"how to lose 20 pounds\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/17.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/17-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/17.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/17-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/17.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Increase_Your_Fiber_Intake\"><\/span><b>Increase Your Fiber Intake<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Like protein, increased fiber is also very important for <a href=\"https:\/\/betterme.world\/articles\/how-long-to-lose-30-pounds\/\">weight loss<\/a>. Diets higher in fiber have been shown to increase satiety and decrease calorie intake throughout the day, which could directly reduce the risk of suffering from obesity (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/10721886\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These findings were further supported by a 2007 study that showed that eating 33 g of insoluble fiber reduced appetite and increased fullness which led to the study subjects eating less during meal times (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17921373\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>If you wish to cinch your waist, tone up your bat wings, blast away the muffin top \u2013 our fitness app was created to cater to all your needs! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Lose_20_Pounds\" rel=\"noopener\">BetterMe won\u2019t give excess weight a chance<\/a>!<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Drink_More_Water\"><\/span><b>Drink More Water<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Not only is it a natural appetite suppressant, but like protein, water has been shown to potentially help boost your metabolism after consumption. In a 2004 study, participants who drank 500 ml of cold and room temperature water experienced 2% to 3% more calorie burning in the following 90 minutes (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24684853\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Lose_20_Pounds\"><img decoding=\"async\" class=\"aligncenter wp-image-32198 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4439-1024x576.png\" alt=\"drinking water\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4439.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4439-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4439.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4439-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4439.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Exercise_More\"><\/span><b>Exercise More<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Whether at the gym or through home workouts in your bedroom or living room, <a href=\"https:\/\/betterme.world\/articles\/lose-15-pounds-in-30-days\/\">working out<\/a> is a fantastic way to help increase your metabolism, burn fat, and add muscle, all factors that will help you lose 20 pounds fast.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Best_Diets_To_Lose_Weight_Fast\"><\/span><b>What Are The Best Diets To Lose Weight Fast?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Today, you can hardly go through a day or a meal with friends\/colleagues without the topic of dieting coming up and everyone has their own option on which diet works best according to their experience or an article\/video seen online.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you are confused about how to lose 20 pounds and which diet would work best for your goals, here are some highly rated <a href=\"https:\/\/betterme.world\/articles\/30-day-keto-challenge\/\">eating plans<\/a> that you can compare and try (<\/span><a href=\"https:\/\/www.prevention.com\/weight-loss\/diets\/g29462611\/best-diets-weight-loss\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"A_Balanced_Diet\"><\/span><b>A Balanced Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This is the simplest and most straightforward of all diets available today. The only things discouraged by a <a href=\"https:\/\/betterme.world\/articles\/30-day-paleo-meal-plan\/\">balanced diet<\/a> are easy to remember &#8211; things like alcohol, added sugars, and extra salt. A balanced diet encourages you to consume whole foods such as fruits and vegetables, wholegrains, lean proteins, healthy fats, and dairy or dairy-free milk alternatives (<\/span><a href=\"https:\/\/betterme.world\/articles\/balanced-diet\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Lose_20_Pounds\"><img decoding=\"async\" class=\"aligncenter wp-image-30373 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/Frame-3634-1024x576.png\" alt=\"how to lose 20 pounds\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/Frame-3634.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/Frame-3634-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/Frame-3634.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/Frame-3634.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Mediterranean_Diet\"><\/span><b>Mediterranean Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This is another eating plan that has been named among the best diets for weight loss and may help you figure out how to lose 20 pounds and more. This meal plan encourages the consumption of beans, fruit, leafy greens and a variety of vegetables, whole grains, as well as healthy fats. It calls for moderation in the consumption of wine, dairy and dairy products and limits the intake of red meat.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"The_Vegan_Diet\"><\/span><b>The Vegan Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This plant-based diet fully restricts the consumption of meat and animal-related products. Those who follow the vegan diet are encouraged to eat lots of fruits and vegetables, whole grains and get their proteins and fats from plant-based sources such as nuts and seeds, avocados, legumes, soy and soy-related products, etc.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/how-to-start-a-vegan-diet\/\">How To Start A Vegan Diet: A Plant-Based Starter Guide That Will Inspire You To Finally Cross Over To The Vegan Side<\/a><\/span><\/i><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"The_DASH_Diet\"><\/span><b>The DASH Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The <em>Dietary Approaches to Stop Hypertension<\/em> (DASH) is a low-sodium eating plan that aims to help people control their high blood pressure related to hypertension. The diet relies heavily on the consumption of fruits, vegetables, whole grains, and low-fat or nonfat dairy and limits saturated fat and dietary cholesterol.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"The_Weight_Watcher_Diet\"><\/span><strong>The Weight Watcher Diet<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This is a paid membership weight loss program that is curated to match an individual\u2019s needs. While it may have the disadvantage of requiring payment for the services, it has been shown to be quite effective for weight loss. One 2013 study revealed that those who followed this eating plan were more than eight times more likely to lose 10 percent of their body weight over 6 months than those trying to diet on their own (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24135513\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Lose_20_Pounds\"><img decoding=\"async\" class=\"aligncenter wp-image-30383 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3648-1024x576.png\" alt=\"how to lose 20 pounds\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3648.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3648-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3648.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3648.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Best_Workouts_To_Help_You_Lose_20_Pounds\"><\/span><b>What Are The Best Workouts To Help You Lose 20 Pounds?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If this is your first time venturing into the world of fitness, you might be confused by all the types of exercises out there and the task of choosing workouts to lose weight seems quite intimidating. Before coming up with a <a href=\"https:\/\/betterme.world\/articles\/30-day-fat-burning-challenge\/\">weight loss<\/a> <a href=\"https:\/\/betterme.world\/articles\/30-day-abs-squat-challenge\/\">workout plan<\/a> to help you lose 20 pounds, we suggest familiarizing yourself with the four main types of workouts and how they can help you in your journey.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They are as follows (<\/span><a href=\"https:\/\/betterme.world\/articles\/types-of-workouts\/\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Balance_Exercises\"><\/span><b>Balance Exercises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">While these workouts can also be done by younger people, they are usually recommended for older people. As the name suggests, they improve their balance keeping them steady on their feet which prevents them from falling over, something that is quite common in the elderly.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Flexibility_Workouts\"><\/span><b>Flexibility Workouts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These types of exercise often involve stretching and can be done by anyone irrespective of age. Flexibility exercises are quite important, especially before and after a workout session.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Failure to stretch before exercising leads to inflexible muscle which can tire quickly leading to muscular and joint injuries. If you work out but don&#8217;t stretch afterwards you are likely to experience muscle cramps and pain, muscle damage, strains, and falling, all factors that can interfere with your day-to-day activities.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Lose_20_Pounds\"><img decoding=\"async\" class=\"aligncenter wp-image-30224 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/6-10-1024x576.jpg\" alt=\"how to lose 20 pounds\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/6-10.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/6-10-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/6-10.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/6-10-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/6-10.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Cardiovascular_Exercises\"><\/span><b>Cardiovascular Exercises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you have previously considered making a weight loss plan to lose 20 pounds, these types of workouts were probably first on your list and for good reason. Of all known types of exercises, cardio\/aerobic workouts are the most popular.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These exercises make a great addition to any workouts to lose weight routine as not only do they improve your stamina, strength, fitness level, but they also help burn calories among many other fantastic health benefits.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Strength_TrainingWeightliftingResistance_Training\"><\/span><b>Strength Training\/<strong>Weightlifting<\/strong>\/Resistance Training<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These exercises are usually done using your bodyweight, gym machines, free weights, or resistance bands. While they are often associated with building muscle mass, strength, and endurance, they are also fantastic for weight loss. The muscle built through these types of exercises helps increase your metabolism, making your body burn excess calories even while at rest.<\/span><\/p>\n<p><strong>BetterMe is your fast-track ticket to a long-lasting weight loss! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Lose_20_Pounds\" rel=\"noopener\">Tailor your fitness journey and maximize your results<\/a> with just a couple of swipes!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Weight_Loss_Exercises\"><\/span><strong>Weight Loss Exercises<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Some exercise you should consider adding to your weight loss workout plan include:<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Lose_20_Pounds\"><img decoding=\"async\" class=\"aligncenter wp-image-30078 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/8-4-1024x576.jpg\" alt=\"how to lose 20 pounds\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/8-4.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/8-4-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/8-4.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/8-4-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/8-4.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Running\"><\/span><b>Running<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It is a cardio workout for many people as it is mindless and quite effective, plus you do not need any fancy equipment for it. With a great playlist and fantastic running shoes you can run every day as part of your &#8216;how to lose 20 pounds plan&#8217;. Depending on how much you weigh and how fast you run, you can burn anywhere from 230 to 733 calories in 30 minutes (<\/span><a href=\"https:\/\/www.health.harvard.edu\/diet-and-weight-loss\/calories-burned-in-30-minutes-of-leisure-and-routine-activities\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Rope_Jumping\"><\/span><b>Rope Jumping<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Another great cardio workout, it can help you make great headway in your weight loss journey. Depending on how fast you skip a minute, you could end up burning up to 900 calories an hour (<\/span><a href=\"https:\/\/www.womenshealthmag.com\/fitness\/a19942935\/best-calorie-burning-exercises\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Kickboxing\"><\/span><b>Kickboxing<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A calisthenic exercise, it works out multiple muscles at the same time and could help you burn anywhere from 500 to 865 calories in an hour.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For the older people or anyone with joint pain in their ankles or knees, some great low impact workouts that will help you lose 20 pounds in time include, walking, swimming, rowing, Pilates, and yoga.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some strength training exercise that can also be beneficial to you include:<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Lose_20_Pounds\"><img decoding=\"async\" class=\"aligncenter wp-image-30263 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/6-3-1024x576.jpg\" alt=\"how to lose 20 pounds\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/6-3.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/6-3-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/6-3.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/6-3-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/6-3.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Deadlifts\"><\/span><strong>Deadlifts<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-distance apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push your butt back as you bend your knees, grasping the barbell with your hands just outside the hips, with the shoulders slightly in front of the bar and both palms facing you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Remember to keep your core engaged with your back straight, not curved or arched. Your chest should be parallel with the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand up, raising the hips and shoulders at the same time, lifting the barbell off the floor so the bar moves over the middle of both feet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep the heels down and make sure to fully extend the hips and knees to straighten the legs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 8 to 12 times for 1 set.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Lunges\"><\/span><strong>Lunges<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing up tall holding a dumbbell in each hand.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your core engaged and take one step forward. From here, lower yourself straight down in a way that you kneel to the ground with the back leg while the front leg folds at the knee at a 90-degree angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly stand up and return the front leg back to stand with the back leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Switch legs and repeat the same process.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do a set of 8 to 10 reps on each leg.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Pull_ups\"><\/span><strong>Pull ups<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place a large resistance band securely around a pull-up bar. As a beginner, the band provides you with momentum to pull yourself up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand on a stable object (a bench will work) and grip the pull-up bar. With one hand, place the band around the arch of your shoe. Fully extend the banded leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">With a neutral spine and your abs engaged, pull yourself up. The band will provide you with momentum to lift your body up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower back down to the starting position to complete the rep.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Lose_20_Pounds\"><img decoding=\"async\" class=\"aligncenter wp-image-30783 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4207-1024x576.png\" alt=\"how to lose 20 pounds\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4207.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4207-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4207.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4207-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4207.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Burpees\"><\/span><strong>Burpees<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a standing position with your feet shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squat down with your back straight and your hands on the floor between your feet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">With your weight on your hands, kick your feet back so you\u2019re on your hands and toes, and in a pushup position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do one push-up before jumping your feet back to their starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push strongly from this position and jump, reaching your arms over your head.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Medicine_Ball_Slams\"><\/span><strong>Medicine Ball Slams<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To start, stand tall with your feet roughly shoulder-width apart, your knees and hips slightly bent, holding a medicine ball in both hands at your torso.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and keep your back straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reach both arms overhead, fully extending your body. Slam the ball forward and down toward the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your arms toward the ground as you slam and don\u2019t be afraid to bend your knees as you hinge over. Squat to pick the ball up and then stand back up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do this up to 8 to 12 times for one set.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Lose_20_Pounds\"><img decoding=\"async\" class=\"aligncenter wp-image-30423 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/Frame-3638-1024x576.png\" alt=\"how to lose 20 pounds\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/Frame-3638.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/Frame-3638-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/Frame-3638.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/Frame-3638.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_It_Possible_To_Lose_20_Pounds_In_A_Month\"><\/span><b>Is It Possible To Lose 20 Pounds In A Month?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, it is. However, before you celebrate and start researching on how to lose 20 pounds in a month, you should know that this extreme weight loss in such a short time largely depends on how much you currently weigh. Losing 20 pounds in a month is mostly possible in overweight and obese people under medical supervision.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">An important distinction to keep in mind is that this group of people will most probably only be losing water and not fat as most of us desire. The accumulation of water weight occurs when instead of peeing out any excess water we may have, our bodies hold on to it and store it in our tissues, organs, and skin (<\/span><a href=\"https:\/\/www.health.com\/weight-loss\/water-weight\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The reason that we lose water weight so fast is because through exercise and low carb diets we burn through our bodies glycogen stores and not replenishing them. Each gram of glycogen stored in your body is bound to 3 or 4 grams of water and the less glycogen stores you have the less water you have trapped in your body (<\/span><a href=\"https:\/\/www.puregym.com\/blog\/water-weight-what-is-it-and-why-does-it-matter\/\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to <\/span><i><span style=\"font-weight: 400;\">Men&#8217;s Health <\/span><\/i><span style=\"font-weight: 400;\">bigger people may find it to lose 20 pounds of water weight in a month or less. As for smaller or average people, they can only expect to lose one to three pounds in about two days (<\/span><a href=\"https:\/\/www.menshealth.com\/health\/a26361054\/water-weight\/\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">). Therefore, trying to lose so much weight in a short period of time could harm your overall health.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Lose_20_Pounds\"><img decoding=\"async\" class=\"aligncenter wp-image-30916 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4120-1024x576.png\" alt=\"how to lose 20 pounds\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4120.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4120-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4120.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4120.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h2><span class=\"ez-toc-section\" id=\"How_To_Lose_20_Pounds_In_2_Weeks\"><\/span><b>How To Lose 20 Pounds In 2 Weeks<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As we stated above, losing up to 20 pounds in 2 weeks is possible but you will end up losing water weight instead of fat. In light of this, for you to lose 20 pounds in two weeks you would have to go through some dangerous weight loss practices that could lead to undesirable and severe health issues.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some of these practices include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Extreme_Diets\"><\/span><b>Extreme Diets<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Popular diets such as the cabbage diet, the grapefruit diet, cotton ball diet, and the celery juice diet, among others are such examples of extreme diets (<\/span><a href=\"https:\/\/www.news24.com\/health24\/diet-and-nutrition\/news\/10-of-the-most-extreme-and-dangerous-weight-loss-methods-20180424\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">) that could be used to promote the fantasy of how to lose 20 pounds in 3 weeks, 2 weeks, or a month.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Such meal plans are considered as very-low-calorie diets and can lead to side effects such as extreme hunger, constipation or diarrhea, headaches and dizziness, hair loss and more.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Taking_Diet_Pills\"><\/span><b>Taking Diet Pills<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Diet pills work by either suppressing your appetite or reducing your body\u2019s ability to absorb fats from food. While some diet supplements are sometimes approved by the FDA, most of them are not and using them can harm your overall health (<\/span><a href=\"https:\/\/www.healthline.com\/health\/healthy-eating\/diet-pills\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Even those approved by the FDA have been known to have undesirable side effects such as increased blood pressure and heart rate, dry mouth, insomnia, blurred vision, restlessness, etc (<\/span><a href=\"https:\/\/www.drugs.com\/article\/side-effects-weight-loss-drugs.html\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Juice_Cleanses%E2%80%9DDetox%E2%80%9C\"><\/span><b>Juice Cleanses\/&#8221;Detox<strong>&#8220;<\/strong><\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You risk dehydration and an electrolyte imbalance (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/obesity\/features\/lose-weight-dangers#1\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Purging_And_Smoking\"><\/span><b>Purging And Smoking<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Purging often to life-threatening eating disorders while smoking to suppress your appetite leads to cancer.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The secret on how to lose 20 pounds lies in the right calorie deficit, a proper workout plan and patience. You have to be consistent and give your exercise regimen and diet time to work. Do not look for shortcuts to help you lose 20 pounds fast in two, three weeks or a month as this will only lead you to potentially dangerous and life-threatening solutions. Remember to consult your doctor or dietitian before attempting a new diet or exercise regimen.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Lose_20_Pounds\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.webmd.com\/diet\/obesity\/features\/lose-weight-dangers#1\"><span style=\"font-weight: 400;\">7 Things Never to Do to Lose Weight<\/span><\/a><span style=\"font-weight: 400;\"> (2014, webmd.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.prevention.com\/weight-loss\/diets\/g29462611\/best-diets-weight-loss\/\"><span style=\"font-weight: 400;\">8 Best Diets for Weight Loss in 2021, According to Experts<\/span><\/a><span style=\"font-weight: 400;\"> (2020, prevention.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.health.com\/weight-loss\/water-weight\"><span style=\"font-weight: 400;\">8 Things That Can Make You Gain Water Weight<\/span><\/a><span style=\"font-weight: 400;\"> (2021, health.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.news24.com\/health24\/diet-and-nutrition\/news\/10-of-the-most-extreme-and-dangerous-weight-loss-methods-20180424\"><span style=\"font-weight: 400;\">10 of the most extreme and dangerous weight-loss methods<\/span><\/a><span style=\"font-weight: 400;\"> (2018, news24.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.verywellfit.com\/ways-to-lose-2-pounds-a-week-3495540\"><span style=\"font-weight: 400;\">10 Ways to Lose 2 Pounds a Week<\/span><\/a><span style=\"font-weight: 400;\"> (2020, verywellfit.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16002798\/\"><span style=\"font-weight: 400;\">A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations<\/span><\/a><span style=\"font-weight: 400;\"> (2005, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24135513\/\"><span style=\"font-weight: 400;\">A Randomized Controlled Trial of a Community-based Behavioral Counseling Program<\/span><\/a><span style=\"font-weight: 400;\"> (2013, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.health.harvard.edu\/diet-and-weight-loss\/calories-burned-in-30-minutes-of-leisure-and-routine-activities\"><span style=\"font-weight: 400;\">Calories burned in 30 minutes for people of three different weights<\/span><\/a><span style=\"font-weight: 400;\"> (2018, health.harvard.edu)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24684853\/\"><span style=\"font-weight: 400;\">Cardiovascular and metabolic responses to tap water ingestion in young humans: does the water temperature matter?<\/span><\/a><span style=\"font-weight: 400;\"> (2014, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/calories\/art-20048065\"><span style=\"font-weight: 400;\">Counting calories: Get back to weight-loss basics<\/span><\/a><span style=\"font-weight: 400;\"> (2020, mayoclinic.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC524030\/\"><span style=\"font-weight: 400;\">Diet induced thermogenesis<\/span><\/a><span style=\"font-weight: 400;\"> (2004, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.healthline.com\/health\/healthy-eating\/diet-pills\"><span style=\"font-weight: 400;\">Diet Pills: Do They Actually Work?<\/span><\/a><span style=\"font-weight: 400;\"> (2020, healthline.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/10721886\/\"><span style=\"font-weight: 400;\">Dietary fiber and energy regulation<\/span><\/a><span style=\"font-weight: 400;\"> (2000, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24636238\/\"><span style=\"font-weight: 400;\">Effect of behavioural techniques and delivery mode on effectiveness of weight management: systematic review, meta-analysis and meta-regression<\/span><\/a><span style=\"font-weight: 400;\"> (2014, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17921373\/\"><span style=\"font-weight: 400;\">Insoluble cereal fiber reduces appetite and short-term food intake and glycemic response to food consumed 75 min later by healthy men<\/span><\/a><span style=\"font-weight: 400;\"> (2007, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.cdc.gov\/healthyweight\/losing_weight\/index.html\"><span style=\"font-weight: 400;\">Losing Weight<\/span><\/a><span style=\"font-weight: 400;\"> (2020, cdc.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.drugs.com\/article\/side-effects-weight-loss-drugs.html\"><span style=\"font-weight: 400;\">Side Effects of Weight Loss Drugs (Diet Pills)<\/span><\/a><span style=\"font-weight: 400;\"> (2019, drugs.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.womenshealthmag.com\/fitness\/a19942935\/best-calorie-burning-exercises\/\"><span style=\"font-weight: 400;\">The 10 Best Weight Loss Exercises, Ranked By Calorie-Burn<\/span><\/a><span style=\"font-weight: 400;\"> (2020, womenshealthmag.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/balanced-diet\/\"><span style=\"font-weight: 400;\">The Fundamentals Of A Balanced Diet: Foods, Benefits, Weight Loss<\/span><\/a><span style=\"font-weight: 400;\"> (2021, betterme.world)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/types-of-workouts\/\"><span style=\"font-weight: 400;\">Types Of Workouts For Weight Loss: Understanding The Difference For Better Results<\/span><\/a><span style=\"font-weight: 400;\"> (2021, betterme.world)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.puregym.com\/blog\/water-weight-what-is-it-and-why-does-it-matter\/\"><span style=\"font-weight: 400;\">WATER WEIGHT: WHAT IS IT AND WHY DOES IT MATTER<\/span><\/a><span style=\"font-weight: 400;\"> (2017, puregym.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.menshealth.com\/health\/a26361054\/water-weight\/\">What Is Water Weight and How Do You Lose it?<\/a> (2020, menshealth.com)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Are you unsure about how to lose 20 pounds? Are you looking for dietary and exercise tips to help you navigate this new journey you are on? Read on to find out what you can do to help you achieve your goals. How Long Does It Take To Lose 20 Pounds Safely? Depending on your [&hellip;]<\/p>\n","protected":false},"author":29,"featured_media":17003,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[75],"tags":[],"coauthors":[109],"class_list":["post-16997","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-weight-loss"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To Lose 20 Pounds: Spoiler Alert, It&#039;s Not An Easy Feat To Achieve - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you looking for effective tips on \u27b1 HOW TO LOSE 20 POUNDS? \u27b1 Check out this article to find out more on what you can do to finally lose weight.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To Lose 20 Pounds: Spoiler Alert, It&#039;s Not An Easy Feat To Achieve\" \/>\n<meta property=\"og:description\" content=\"Are you looking for effective tips on \u27b1 HOW TO LOSE 20 POUNDS? \u27b1 Check out this article to find out more on what you can do to finally lose weight.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/02\/shutterstock_1752109103.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"\u0421. Kamau\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"\u0421. Kamau\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"17 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/\"},\"author\":{\"name\":\"\u0421. Kamau\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/9cb18e23ce78a367bc21b349eb81a302\"},\"headline\":\"How To Lose 20 Pounds: Spoiler Alert, It&#8217;s Not An Easy Feat To Achieve\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/\"},\"wordCount\":3223,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/shutterstock_1752109103.jpg\",\"articleSection\":[\"Weight Loss\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Are you unsure about how to lose 20 pounds? Are you looking for dietary and exercise tips to help you navigate this new journey you are on? Read on to find out what you can do to help you achieve your goals.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\"><\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>How Long Does It Take To Lose 20 Pounds Safely?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Depending on your <a href=\\\"https:\/\/betterme.world\/articles\/smoothie-diet\/\\\">diet<\/a>, <a href=\\\"https:\/\/betterme.world\/articles\/cutting-workout-plan\/\\\">workout plan<\/a>, and body composition, it might take anywhere between 2.5 to 5 months to safely lose 20 pounds. This calculation is in accordance with the Center for Disease Prevention and Control guidelines for healthy weight loss.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">According to the CDC, healthy weight loss involves a slow and gradual process of losing 1 to 2 pounds a week through a healthy diet and exercise (<\/span><a href=\\\"https:\/\/www.cdc.gov\/healthyweight\/losing_weight\/index.html\\\"><span style=\\\"font-weight: 400;\\\">16<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">If you consistently lose 1 pound every week for a month, it means you could potentially lose 4 pounds in 1 month. For a 20-pound weight loss you will need:<\/span>\\r\\n<h3><b>(20*1)\/4 = 5 months<\/b><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">On the other hand, consistently losing 2 pounds a week = (2*4) = 8 pounds lost in a month. For a 20 pounds weight loss:<\/span>\\r\\n<h3><b>(20*2)\/8 = 2.5 months<\/b><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">Please note that while losing 1 pound a week is relatively doable, consistently losing 2 pounds every week is definitely more challenging (<\/span><a href=\\\"https:\/\/www.verywellfit.com\/ways-to-lose-2-pounds-a-week-3495540\\\"><span style=\\\"font-weight: 400;\\\">5<\/span><\/a><span style=\\\"font-weight: 400;\\\">). Give yourself anywhere from 3 to 5 months to reach your objective. This makes the g ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/\",\"url\":\"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/\",\"name\":\"How To Lose 20 Pounds: Spoiler Alert, It's Not An Easy Feat To Achieve - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/shutterstock_1752109103.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Are you looking for effective tips on \u27b1 HOW TO LOSE 20 POUNDS? \u27b1 Check out this article to find out more on what you can do to finally lose weight.\",\"breadcrumb\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/shutterstock_1752109103.jpg\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/shutterstock_1752109103.jpg\",\"width\":1000,\"height\":667,\"caption\":\"Shutterstock\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Weight Loss\",\"item\":\"https:\/\/betterme.world\/articles\/weight-loss\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"How To Lose 20 Pounds: Spoiler Alert, It&#8217;s Not An Easy Feat To Achieve\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/betterme.world\/articles\/#website\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/9cb18e23ce78a367bc21b349eb81a302\",\"name\":\"\u0421. 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Kamau","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"\u0421. Kamau","Est. reading time":"17 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/"},"author":{"name":"\u0421. Kamau","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/9cb18e23ce78a367bc21b349eb81a302"},"headline":"How To Lose 20 Pounds: Spoiler Alert, It&#8217;s Not An Easy Feat To Achieve","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/"},"wordCount":3223,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/shutterstock_1752109103.jpg","articleSection":["Weight Loss"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Are you unsure about how to lose 20 pounds? Are you looking for dietary and exercise tips to help you navigate this new journey you are on? Read on to find out what you can do to help you achieve your goals.<\/span>\r\n\r\n<span style=\"font-weight: 400;\"><\/span>\r\n<h2 style=\"text-align: center;\"><b>How Long Does It Take To Lose 20 Pounds Safely?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Depending on your <a href=\"https:\/\/betterme.world\/articles\/smoothie-diet\/\">diet<\/a>, <a href=\"https:\/\/betterme.world\/articles\/cutting-workout-plan\/\">workout plan<\/a>, and body composition, it might take anywhere between 2.5 to 5 months to safely lose 20 pounds. This calculation is in accordance with the Center for Disease Prevention and Control guidelines for healthy weight loss.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">According to the CDC, healthy weight loss involves a slow and gradual process of losing 1 to 2 pounds a week through a healthy diet and exercise (<\/span><a href=\"https:\/\/www.cdc.gov\/healthyweight\/losing_weight\/index.html\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">If you consistently lose 1 pound every week for a month, it means you could potentially lose 4 pounds in 1 month. For a 20-pound weight loss you will need:<\/span>\r\n<h3><b>(20*1)\/4 = 5 months<\/b><\/h3>\r\n<span style=\"font-weight: 400;\">On the other hand, consistently losing 2 pounds a week = (2*4) = 8 pounds lost in a month. For a 20 pounds weight loss:<\/span>\r\n<h3><b>(20*2)\/8 = 2.5 months<\/b><\/h3>\r\n<span style=\"font-weight: 400;\">Please note that while losing 1 pound a week is relatively doable, consistently losing 2 pounds every week is definitely more challenging (<\/span><a href=\"https:\/\/www.verywellfit.com\/ways-to-lose-2-pounds-a-week-3495540\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Give yourself anywhere from 3 to 5 months to reach your objective. This makes the g ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/","url":"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/","name":"How To Lose 20 Pounds: Spoiler Alert, It's Not An Easy Feat To Achieve - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/shutterstock_1752109103.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Are you looking for effective tips on \u27b1 HOW TO LOSE 20 POUNDS? \u27b1 Check out this article to find out more on what you can do to finally lose weight.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/shutterstock_1752109103.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/shutterstock_1752109103.jpg","width":1000,"height":667,"caption":"Shutterstock"},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Weight Loss","item":"https:\/\/betterme.world\/articles\/weight-loss\/"},{"@type":"ListItem","position":3,"name":"How To Lose 20 Pounds: Spoiler Alert, It&#8217;s Not An Easy Feat To Achieve"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/9cb18e23ce78a367bc21b349eb81a302","name":"\u0421. Kamau","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/0ed0cd9711a5e48e59c4cd4e3aa6902c","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/clare_kamau-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/clare_kamau-150x150.png","caption":"\u0421. Kamau"},"description":"Clare is an excellent and experienced writer who has a great interest in nutrition, weight loss, and working out. She believes that everyone should take an interest in health and fitness, as not only do they improve your way of life, but they can also have a significant impact on your health. As a writer, her goal is to educate her readers about the ways they can reprogram themselves to enjoy exercise, as well as break free from bad eating habits. In her articles, Clare tries to give advice which is backed by scientific research and is also easy to follow on a day-to-day basis. She believes that everyone, no matter their age, gender, or fitness level, can always learn something new that can benefit their health.","sameAs":["https:\/\/www.linkedin.com\/in\/clare-k-420b7a133\/"],"url":"https:\/\/betterme.world\/articles\/author\/clarekamau\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/16997","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/29"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=16997"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/16997\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/17003"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=16997"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=16997"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=16997"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=16997"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}