How Long Does It Take To Lose 20 pounds?

How Long Does it Take to Lose 20 pounds

Weight loss can be difficult, irrespective of the target you have in your mind. For example, if you have decided to lose 20 pounds in four weeks, you must patiently prepare yourself for a rigorous routine. Indeed, losing 20 pounds fast is incredibly a challenging task. However, our well-researched, effective, and reliable tips will be good enough to glide you smoothly through this tiresome process of losing weight for good and will guide you better on how long it takes to lose 20 pounds.

Ever Wonder? How Long Does It Take To Lose 20 pounds?

You must be curious about how long it takes to lose 20 pounds? Well, most of it is related to your commitment. If you have any target in your mind, to lose any number of pounds isn’t hard. However, losing weight in a short span takes you down to the weight loss journey of burning more calories than your per day energy requirements. To attain this, the best you can do is eat less, stay on a low-calorie diet and opt for a few lifestyle changes. However, if you are determined in losing 20 pounds in a short period, then losing 20 pounds in just four weeks is not a big deal. Following are the most important and most effective eleven tips to lose 20 pounds off your body as swiftly as possible.

Also Read: When you’re on a keto diet plan you have to target 600-800 calories and 800-1500 calories on a low-calorie diet.

1. Commitment And Discipline

Commitment and Discipline

Before starting any diet plan or rigorous exercise routine, the first thing you need is commitment and discipline. Don’t forget you are talking about losing 20 pounds in four weeks, not in 2 months time. You will have to follow a strict routine in this weight loss quest, so you can’t be at leisure or have any comfort in taking even a day off. So be strong mentally to overcome any hurdle, keep yourself in check. Stay committed and disciplined.

2. Eat Nutrient-Dense Foods

Eat Nutrient-Dense Foods - How Long Does it Take to Lose 20 pounds

To lose 1-2 pounds in a week is recommended by many health experts worldwide. But here we are talking about 20 pounds in 4 weeks, so aim to lose 4-5 pounds each week and 5-10 pounds in two weeks. With that in mind, the weight loss of twenty pounds can keep you on alert mode. 

There is no better way than cutting the daily intake of calories you consume for losing 20 pounds in 4 weeks. The basic fundamental behind weight loss is to burn more calories than you consume. And for this, the first step is to keep a check on your calorie intake. Managing daily calorie intake makes weight loss easier. Also, it becomes easy to lose excess fat when switching from a calorie-dense diet to a nutrient-dense diet. Additionally, nutrient-dense foods give you better immunity and exemplary well-being. You can also prevent several diseases by following a healthy diet plan.

3. High Protein Foods

high protein food

When talking about weight loss plans and going on low calorie, we focus on cutting carbs, fats and incorporating protein in our diet. If you crave food all the time, eating protein-rich food helps you feel full for a longer time; it also fends off food cravings and rev up your metabolism. Even many pieces of research suggest a high protein diet helps cut off belly fat and simultaneously build muscle mass. A good supply of protein plays a vital role in building and toning the muscles in the body. Therefore, it is important to eat high protein foods, such as eggs, salmon, avocado, nuts, and seeds. Incorporate these protein-rich foods in your diet chart to attain the weight loss journey successfully.

Also Read: You must focus on healthy ways to strengthen your immune system, include these foods to boost your immunity.

4. Fiber-Rich Foods

fiber rich food

Along with protein, fiber also curbs cravings for foods, works significantly in weight loss and prevents weight gain. You should increase fiber intake because consuming fiber-rich foods has an effective digestion and absorption process. For instance, dietary fiber takes longer to digest and absorb. This prolongs feelings of fullness and reduces cravings. In addition, there are several studies linking fiber intake to weight loss and fast fat elimination.

5. Skip Refined Carbs

skip refined carbs - How Long Does it Take to Lose 20 pounds

Trust me; not all carbs are the same; there are several whole foods rich in carbs and are exceptionally nutritious and healthy. But, at the same time, refined or simple carbs are much lower in micronutrients and fiber. Consuming refined carbs can increase many health risks that include type 2 diabetes, obesity, heart diseases. However, refined carbs are the primary source of dietary carbs in many countries, but you have to strictly cut it down from your diet when it comes to losing 20 pounds in 4 weeks.

What Are Refined Carbs?

Refined carbs, also known as processed carbs or simple carbs, are of two types:

  • Sugars: Refined and processed sugar are processed to extract sugar from sugar cane or sugar beets, such as sucrose and fructose.
  • Refined grains: Fiber, vitamins and other nutritious parts are removed from these grains. Widely consumed white flour in almost every baking dish comes from refined wheat.

Although refined carbs can be considered empty calories because the fiber and other micronutrients have been removed from them, and this is the reason the body can digest them quickly, leaving you craving for more food. Besides, they have a high glycemic index, which can raise your blood sugar and insulin levels. The primary dietary sources of refined carbs are white rice, white flour, white bread, pasta, pizza, snacks, breakfast cereals and added sugars. Furthermore, they are one of the primary ingredients in many processed foods. So, if you are strict on losing weight, avoid consuming baked foods, white pasta, or any other refined carb.

Cut Sugar

Lastly, the consumption of added sugar can result in obesity and other health problems. Several studies have concluded that sugar has adverse effects on our bodies by all leaps and bounds. Furthermore, refined sugar causes rapid spikes in blood sugar and raise insulin levels. Thus, the best method of losing 20 pounds in a month is to reduce the intake of sugar contained in foods, such as cookies, pastries, soft drinks, sodas, etc.

6. Say ‘No’ To Alcohol

do not use alcohol

Many factors can make alcohol prevent weight loss. Heavy consumption of alcohol can sometimes cause an increase in food cravings. This leads to your body consuming more calories than it burns, resulting in weight gain. Also, drinking too much alcohol overburdens the liver, prioritizing processing alcohol over food, leading to the body storing the unprocessed food as fat. Furthermore, alcohol does contain calories, which can contribute to weight gain. Therefore, reducing your alcohol consumption can help you lose lower belly fat.

Also Read: Eating a high protein diet can help to lose fat and build muscle. But have you wondered what the best foods for weight loss are?

7. Drink Enough Water

drink enough water - How Long Does it Take to Lose 20 pounds

Weight loss experts recommend drinking water to those struggling with excess body fat. The first advantage of drinking water is that it reduces appetite and keeps us fuller for a longer time. Furthermore, it helps our bodies eliminate toxins and extra fats through perspiration. That is why drinking 3 to 4 litres of water every day for two weeks is highly recommended. It is desirable to consume water-rich fruits and vegetables. So that you will see how easy it is to lose 20 pounds in two weeks, 

8. Stress Management To Lose Weight Fast

stress management

Weight gain is among the most common health problems caused by stress. An excessive amount of stress causes the adrenal glands to release the hormone Cortisol. Stress hormone cortisol can cause other problems, such as poor digestion, anxiety, and weight gain. Women are advised to steer clear of stressful situations for at least two weeks. Give yourself a break from the regular hectic tasks. Go on a trip with your loved ones. Staying away from stressful situations will help you to focus more on your mental and physical health. Stress Management will not only help you to lose weight, but you will experience other psychological benefits as well.

9. Sleep Well

sleep well

To maintain a healthy weight, sleep is crucial. It is recommended that people should sleep at least eight hours a day. Researchers found that individuals who sleep for more than 7 hours every night gain less visceral fat than individuals who sleep 5 hours or fewer every night. This demonstrates how important sleep is in helping you lose weight. If you cannot afford to go on a trip, spend some time regulating a sound sleep routine. After two weeks, you will see that you have miraculously lost a tremendous amount of excessive weight.

Also Read: Sleep is a necessary function that enables our body and mind to revive, leaving us refreshed and active when we wake up.

10. Exercise To Shred Off Belly Fat, Love Handles And Thigh Bulges

exercise daily - How Long Does it Take to Lose 20 pounds

Exercise is significant to lose 20 pounds and remove fat from your body quickly. In addition to exercise, physical activities also include other tasks. For instance, walking around your office during your free time or walking home from work (if your office is near your home). Moreover, exercise is a proven method of losing weight. No matter what one’s age, gender, schedule, finances, or fitness levels might be, there’s something for everyone regarding exercising. You should do exercises that stimulate your metabolism and burn a lot of fat if your goal is to lose weight fast. 

Increase The Intensity Of Your Workouts

If you are willing to lose 20 pounds in 4 to 5 months, going easy with exercise is fine. But when you are into the race of losing 20 pounds in 30 days, you have to engage yourself in high-intensity workouts, such as cardio, to burn calories faster. Additionally, go for strength training; it is also proven to burn more calories. Both high-intensity cardio and strength training together can help you to lose weight faster.

Jogging, cycling, swimming, pilates, burpees, yoga, mountain climbing, kettlebell swings, lunges, sprinting and jumping rope are among other exercises that are highly effective when it comes to losing extra inches off your body. However, a fitness expert can guide you if you do not know which exercises are best for you to lose weight in four weeks. 

11. Eat Slow And Slack Off Late-Night Snacks

eat healthy and slow

It is always advisable to eat slowly and chew thoroughly because it helps in consuming fewer calories and good digestion. Moreover, eating slow stops you from eating more food as our brain gets a signal after 20 minutes from our stomach when it is full. Also, if you eat fast or quickly, chances are high of overeating. Besides eating slow, make sure to take dinner early and avoid late-night snacking. Those who eat late have higher chances to consume extra calories, which can hinder the 20 pounds weight loss schedule.

Why Do Women Need To Lose Weight?

why women need to lose weight - How Long Does it Take to Lose 20 pounds

Although staying healthy is a standard norm for all human beings, why do we ‘women’ need to shed weight? Here are a few of my reasons:

Beauty Icon

Women are idolized as icons of beauty, tenderness, and the magnificence of God’s artistry. However, the few things not all but some men hate about women include their shabby, unhealthy, and bulging appearance. And that’s why losing weight for your man can be one of the convincing reasons to lose weight to stay fit and healthy for him and your family. 

Health Issues

Moreover, having excess weight may also create many health problems. Being overweight is like an open invitation to numerous diseases. There is no way around it, so if you want to live a healthy life, then you must shed a few pounds of your body. 

To Meet Beauty Standards

Another most important reason for women to lose weight is to fit in standard seats, to adjust themselves to unrealistic beauty standards. We, the women, have always been prone to unrealistic beauty standards related to our physique. Therefore, sometimes women have to achieve a lean body to get accepted by society.

To Fit in All Dresses

Sometimes losing weight also helps women in trying all those sassy dresses and looking captivating. That’s all we women want. Isn’t it? So, if you want to get rid of wearing uncomfortable Spanx or corsets to remain in shape, you must start losing a few pounds off your body.


Readers must remember that losing 20 pounds is recommended for women who are overweight. Other women must check the standard weight index chart and consult their doctor before following any tip. Irrespective of the number you have in your mind, above mentioned tips can be used to lose up to 20 pounds in four weeks. However, loosen according to your internal diva urges, not for the societal demands or love of your life. There is more to explore than struggling for a set of measurements for your body.

Also Read: Practicing yoga not only helps you possess inner peace, but it also helps you to lose weight in a healthy manner.

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