Trying to lose weight can be a frustrating process. You might feel like you’re doing everything right, but the numbers on the scale just don’t seem to be moving. So how long does it take to lose 20 pounds? The answer, unfortunately, is not as simple as we would like it to be. Here’s a look at some of the factors that can impact how long it takes to reach your weight loss goals.
How much weight do you need to lose?
If you only have a few pounds to lose, you may find that it comes off relatively quickly. However, if you have a significant amount of weight to lose, it’s going to take some time. Most people can expect average weight loss to be about 2-3 pounds per week. So, if you’re looking to lose 20 pounds, that would take approximately 10-12 weeks. Of course, there are always exceptions to this rule; some people may lose weight more quickly, while others may find that it takes longer than 12 weeks to reach their goal.
Calculating Your Body Mass Index (BMI)
One of the best ways to calculate how much weight you need to lose is by calculating your BMI. BMI is a measure of body fat based on height and weight. To calculate your BMI, you can use this BMI calculator or the formula below:
BMI = 703 x (weight in pounds / (height in inches)2 )
Once you have your BMI, you can use the following chart to see where you fall on the BMI scale:
Underweight =< 18.5
Normal weight = 18.5-24.9
Overweight = 25-29.9
Obesity => 30
If your BMI falls into the “Normal weight” or “Underweight” categories, then chances are you don’t need to lose any weight. If your BMI falls into the “Overweight” or “Obesity” categories, then you may want to consider losing weight. Keep in mind; however, that muscle mass and bone density can impact your BMI, so if you are very active or have a lot of muscle mass, your BMI may not be accurate. In addition, if you are pregnant or breastfeeding, your BMI may not be accurate. If you are unsure whether your BMI is correct, we recommend talking to your doctor.
Are You Carrying around Excess Body Fat?
Even if your BMI falls into the “Normal weight” range, you may still be carrying around excess body fat. To determine if this is the case with your body weight, there are a few tests that you can ask your doctor about:
- The skinfold test – This test measures the thickness of the skinfold with calipers at different sites on the body
- The waist-to-hip ratio test – This test measures the circumference of your waist and hips and calculates the ratio between the two measurements
- The bioelectrical impedance analysis – This test uses a machine that sends an electrical signal through the body. The machine calculates body fat percentage by measuring how quickly the electrical signal passes through different types of tissue.
If any of these tests indicate that you have too much body fat, then losing weight may be beneficial for your health.
What is your diet and exercise routine like?
The type of diet you’re following, and your exercise routine can also impact how long it takes to lose 20 pounds. If you’re eating a healthy diet and exercising regularly, you can expect to see results fairly quickly. However, if your diet is unhealthy or you’re not getting enough exercise, losing weight may take longer. In general, it’s important to focus on both diet and exercise when trying to lose weight; neither one is more important than the other!
Reducing your calorie intake is key to healthy weight loss. I start my day with a cup of coffee and a light breakfast. I’ll usually have some eggs, toast, and fruit. I know that some people like to work out first thing in the morning, but I find that I have more energy later in the day, so I save my workout for after breakfast.
Around 10:00 am, I’ll have a mid-morning snack. This is usually just a piece of fruit or a yogurt. I try to eat regular meals throughout the day so that I’m not too hungry by the time dinner rolls around. For lunch, I’ll usually have a salad or sandwich. Nothing too heavy.
After lunch, it’s time for my daily workout. I try to go to the gym four or five times per week, and on days when I can’t make it to the gym, I’ll do a workout at home. My workout usually consists of some combination of cardio (treadmill or elliptical) and strength training (weights). After my workout, I make sure to cool down with some stretching.
Once I’m home from my workout, it’s time for dinner. For dinner, I’ll usually have something light like grilled chicken or fish, vegetables, and a small portion of carbohydrates such as rice or quinoa. After dinner, I’ll allow myself one small dessert. Again, nothing too heavy. And then it’s off to bed so that I can get a good night’s sleep!
Are you seeing results?
Finally, one of the most important factors in determining how long it will take you to lose 20 pounds is whether or not you are seeing results. If the number on the scale isn’t moving down, it’s going to be very difficult (not to mention frustrating) to stay motivated. However, if you are seeing even small changes in your weight or body composition, that can be a sign that you are on the right track and that your efforts will eventually pay off.
1. Weigh yourself regularly.
This is probably the most common way to measure weight loss, but it’s not always the most accurate. Your weight can fluctuate day to day, or even hour to hour, based on things like how much water you’re carrying, what you’ve eaten, and even hormones. So don’t get too hung up on the numbers on the scale. Instead, use them as a general guide to see if you’re moving in the right direction.
2. Measure your body fat percentage.
If you want a more accurate number than the one you see on the scale, measure your body fat percentage. You can do this with a simple skinfold test or by using special scales that measure body fat percentage. Or, for the most accurate measurements, visit a health professional who can perform a DEXA scan.
3. Take progress photos.
Sometimes the best way to see results is by looking at photos of yourself from before and after your weight loss journey began. When you look at photos side by side, you’ll be able to see changes that might be harder to spot when you’re looking in the mirror every day. So make sure to take some “before” photos and then take new ones every few weeks or months to track your progress.
4. Check your measurements.
In addition to taking progress photos, it’s also a good idea to measure key areas of your body like your waistline, hips, thighs, and arms. That way you can track any inches you may be losing even if the scale isn’t budging much. To get started, measure yourself in these key areas before you begin your weight loss journey and then again every few weeks or months thereafter.
5. Start counting calories.
To lose weight faster, make sure you have a good grasp on exactly what you’re putting into your body. How many calories are you eating a day? It is highly likely you will need to begin calorie counting and sticking to a low calorie diet if you want to witness pounds lost. Your food intake is the most important factor to losing more weight. Some think it’s aerobic exercise, and while an active lifestyle is undeniably helpful in a weight loss journey, it is what you are eating and even when that actually matters more.
How long does it take to lose 20 pounds without exercise?
The first step in losing weight without exercise is to create a calorie deficit. This means eating fewer calories than your body needs to maintain its current weight. For most people, this requires consuming 500-1,000 fewer calories each day. Creating a calorie deficit can be accomplished by making changes to your diet, such as eating smaller portions or cutting out high-calorie foods and beverages.
Age and Metabolism
Your age and metabolism also play a role in how quickly you lose weight. As you age, your metabolism slows down, making it more difficult to lose weight. If you have a slow metabolism, you may need to create a larger calorie deficit to see results. One way to boost your metabolism is to eat small meals throughout the day instead of three large meals. This keeps your body burning calories throughout the day and helps you lose weight more quickly.
Finally, your starting weight can also affect how quickly you lose 20 pounds without exercise. The heavier you are, the more quickly you’ll lose weight in the beginning. This is because your body has a higher percentage of water and glycogen (stored carbohydrate) at higher weights. As you lose glycogen and water weight in the beginning of your diet, you’ll see quicker results on the scale. However, as you get closer to your goal weight, losing those last few pounds can become more difficult and may require making additional changes to your diet or lifestyle.
Diet, Sleep, Stay active
Focus on eating healthy foods like fruits, vegetables, and lean proteins. Second, cut back on unhealthy processed foods and sugary drinks. Finally, make sure you’re getting enough sleep every night. Poor sleep quality will impact significant weight loss, so be well rested. If you can stick to these three changes, you should start seeing results within a few weeks. There are proven strategies to weight loss success that are even easier than you could imagine.
Of course, losing weight without exercise will take longer than if you were incorporating some form of physical activity into your weight loss plan. A great workout routine always helps, but it’s not required for weight loss progress. If you’re short on time or just not feeling up to working out, know that it is possible to still slim down without putting in hours at the gym. You can successfully lose 20 pounds without lifting weights, crash diets or odd changes in your lifestyle factors.
Increase your activity level so that you’re burning more calories each day. You don’t necessarily have to exercise – although it would help burn more calories – but you do need to get moving more throughout the day. One way to do this is by taking a brisk walk for 30 minutes every day or parking further away from stores so that you have to walk further. Other ways to increase your activity level include taking the stairs instead of the elevator and playing with your kids or pets at home instead of sitting on the couch watching TV.
The lose 20 pounds in 10 days diet plan
The diet plan promises that you can lose 20 pounds in 10 days by strictly limiting your carbohydrate intake and eating mostly protein and fat. Sound familiar? That’s because it’s very similar to the Atkins diet, ketogenic diet, and other low-carb diets that have been popular over the years.
The basic idea is that when you consume fewer carbs, your body will go into a state called ketosis. In ketosis, your body starts burning stored fat for energy instead of glucose from carbs. This process not only results in weight loss but can also lead to other health benefits like improved blood sugar control, reduced inflammation, and more. Intermittent fasting is another way you can get these aspects of your health under control, leading to quicker weight loss. And though it’s human nature to want to snack late at night, you’d be surprised how helpful it is to eliminate this habit from your life entirely.
Is It Safe to Lose That Much Weight That Quickly?
While it is possible to lose 20 pounds in 10 days, it’s not recommended—and there are a few reasons why. First of all,10 days is not a lot of time to make lasting lifestyle changes. If you return to your old eating habits after completing the diet, you’ll likely regain any weight you lost (and then some). Second, losing weight too quickly often leads to muscle loss instead of fat loss. And third, as with any restrictive diet plan that cuts out major food groups like carbs, there’s a risk of nutrient deficiencies if you don’t do it correctly.
If you’re still set on trying the diet plan, be sure to talk to your doctor first and make sure you’re doing it safely and at your own pace by following these tips:
1. Get adequate rest: When you’re trying to lose weight quickly, it’s important to get enough sleep each night so your body can recover from exercise and maintain its calorie-burning muscle tissue. Sleep deprivation will negatively impact your other efforts and confuse your hunger hormones.
2. Drink plenty of water: Staying hydrated is key for both overall health and quick weight loss. Make sure you drink eight glasses of water per day (or more if you’re exercising frequently). As your metabolism increases, you will also experience an increased appetite. You don’t always have to respond to hunger with food; stay healthy by getting in plenty of water.
3. Eat nutrient-rich foods: Just because you’re cutting out carbs doesn’t mean you have free rein to eat whatever you want. Although you’ll be consuming mostly protein and fat on this diet plan, be sure you are eating foods rich in nutrients like leafy greens, low-sugar fruits, brown rice and healthy fats like avocados and olive oil. Fresh fruit is a great substitution to any sugar craving you might experience during this adjustment time. You will also reduce your risk of heart disease by making these subtle changes to your diet.
4. Avoid processed foods: As tempting as it may be to load up on processed meats like bacon and sausage while on this diet plan, resist the urge! Processed meats are high in sodium and unhealthy fats which can counteract your weight-loss efforts. Stick with lean proteins like chicken breast or fish instead. Plus, processed foods lead to increased belly fat, which can be very stubborn and difficult to get rid of later.
5. Get regular exercise: Exercise isn’t required for this diet plan to work but adding in some light activity will help boost your results by burning additional calories each day. Try going for a 30-minute walk after dinner, building resistance training into your routine or taking some yoga classes throughout the week. Preserved muscle mass actually helps you burn more calories over time. Fat burning even happens while you sleep at night when you are getting good exercise and building more muscle. The more calories your body burns, the less time it will take to lose 20 pounds.
6. Monitor your progress closely: Since this is an extreme diet plan that limits certain food groups, it’s important to weigh yourself regularly (at least once per week) and monitor how your body is responding. If you notice any negative side effects like fatigue or muscle weakness, stop the diet immediately and talk to your doctor.
7. When possible, avoid restaurant meals: when you cut calories, a big part of that is eating smaller portion sizes. Meals at restaurants are typically incredibly challenging to navigate because they can be twice or even three sizes the portion you really need to be eating. Plus they’re full of refined carbohydrates and sugars. They’re the perfect storm that actually causes you to gain weight rather than lose it. You will even find that once you’ve successfully lost weight, it is difficult to ever finish a meal when you eat out. Generally speaking, portion control is up to you if you want to lose more weight.
Losing 20 pounds in 10 days is possible but not recommended due to the restrictive nature of the diet and potential risks for nutrient deficiencies and muscle loss.. If you’re still interested in trying this diet plan, be sure to talk with your doctor first and follow these tips for safe success!
Losing 20 pounds is a major accomplishment that can improve your health in a number of ways. But how long does it actually take to reach this goal? Unfortunately, there’s no easy answer. The amount of time it will take depends on factors like how much weight you need to lose, what kind of diet and exercise plan you’re following, and whether or not you see results.
However, with dedication and hard work, anyone can reach their weight loss goals! While it’s possible to lose 20 pounds in 10 days, since you’d be trying to lose more than one pound a day, it’s not recommended due to the restrictive nature of the diet and potential risks for nutrient deficiencies and muscle loss. If you’re still interested in trying this diet plan, be sure to talk with your doctor first and follow these tips for realistic goals and safe success!
Frequently Asked Questions (FAQs)
Can I lose 20 pounds in a month?
A calorie deficit of 500 to 1,000 calories each day can allow you to healthily lose 4 to 8 pounds in one month. Assuming you maintain this pace of weight reduction, you should be able to reach your goal of 20 pounds in roughly 2 1/2 months.
Is 20 lbs hard to lose?
Does drinking water help you lose weight?
Water can be quite beneficial to weight loss. It is completely calorie-free, aids in calorie burn, and may even decrease your appetite if ingested before meals. The advantages increase when sugary beverages are replaced with water.
Is 20 pounds overweight a lot?
A person’s risk of having type 2 diabetes is increased by less than 20 pounds of extra weight, and decreasing weight can considerably reduce your chances of developing this condition. Overweight or obese people account for more than 80% of people with type 2 diabetes. Type 2 diabetes can be prevented with weight loss surgery.