How to lose 20 pounds easily
How to lose 20 pounds easily:
Losing weight can be incredibly challenging regardless of whether you’re looking to lose five pounds or 20.
Not only does it require diet and lifestyle changes, it also takes quite a bit of patience.
Fortunately, using a mix of proven strategies can simplify and expedite weight loss.
If you’re reading this article, you set a goal and started creating your weight loss plan. Congratulations!
As the saying goes, all you have to do now is “eat less and move more,” right?
Not so much. You might get there on that advice alone, but chances are high that you’ll be Googling the same question next year.
The important question is, “How to lose 20 pounds and keep it off?” This article will help you make an intelligent, sure-fire plan. One that gets you lasting results, which, sorry to say it, is the opposite of the fastest results
If you want to learn how to lose 20 pounds fast and easily, you’ve clicked the wrong article. But a word of warning: quick dieters usually end up bouncing back to an even higher weight than what they started at.
Did you know that Americans spend more money on weight loss products than it would take to end world hunger?
Double, in fact, by some estimates
Best Ways To Lose 20 Pounds Fast
- Drink Up (Water, Of Course!)
- Cut Back On Calories
- Ban Sugar, Junk Food, And Processed Foods
- Have Five Types Of Veggies And Fruits
- Load Up On Protein
- Avoid White Carbs
Drink Up (Water, Of Course!)
Water helps flush out toxins, supports digestion, prevents constipation, reduces bloating, maintains internal pH and homeostasis, and induces thermogenesis (the production of heat in the body) (1), (2).
Drink 3-4 liters of water every day. Also, drink 500 mL of water at least 20 minutes before a meal. This can help restrict your calorie intake (3).
According to one study in 14 adults, drinking 16.9 fluid ounces (500 ml) of water boosted metabolism by 30% after 30–40 minutes (3Trusted Source).
Drinking water with meals can also keep you feeling full, reducing your appetite and intake.
For example, one small study showed that drinking 16.9 fluid ounces (500 ml) of water before a meal reduced subsequent calories consumed by 13% (
Increase Your Protein Intake
To lose 20 pounds fast, including more protein-rich foods in your diet is absolutely essential.
A diet of high protrin has been associated with decreased belly fat, as well as preserved muscle mass and metabolism during weight loss
Protein can also help reduce appetite and decrease calorie intake.
One study in 19 adults found that increasing protein intake by just 15% increased feelings of fullness and significantly reduced calorie intake, belly fat and body weight Another study showed that consuming a high-protein breakfast decreased levels of ghrelin, the hormone that stimulates hunger, by a much greater degree than a high-carb breakfast .
Meat, seafood, poultry, legumes, eggs, nuts and seeds are a few healthy sources of protein that you can easily add to your diet.
Eat slower
Do you ever feel stuffed after a meal? I know I’m guilty. That’s because it takes up to 20 minutes (according to a multitude of studies) for the body to register when it’s full.
When I’m hungry, I can easily eat a full pizza in less than 10 minutes. But that’s way more food than my body needs or even wants.
f you eat too fast, the body’s mechanism to prevent overeating is useless.
Eat slower, chew your food, and set down your utensil between bites. If you have a hard time eating slowly, set a timer and take a 10-minute break after eating for five minutes.
Cut Back On Calories
Consuming fewer calories creates a negative energy balance in the body, which helps you lose weight. For quick results, you can cut at least 500 to 600 calories from the total number of calories you consume now (
Ban Sugar, Junk Food, And Processed Foods
Eliminate all foods sugar , sodium, and those loaded with preservatives. Restock your kitchen with whole foods, and snacks like popcorn, fruits, and veggies. If you crave sweets, have low-cal yogurt with figs or peaches. You can also have one piece of dark chocolate (with 80% or more cocoa) after dinner.
Count calories
I know you don’t want to do it. But why is it so important to know your calories? Because an excess of 200 calories per day adds up to 20 pounds in one year.
That’s just a little over half of a bagel, two tablespoons of butter, 16 Doritos chips, 17 gummy bears, or a piece of cheddar cheese the size of 3 AA batteries.
Trying to lose weight without knowing your calorie intake is like training for a race without knowing the distance.
Additionally, consuming an excess of calories or too few calories will prevent you from losing 20 pounds.
So, we have to find the sweet spot. Here’s the math:
Calories in – (BMR + Calorie burn) = Calorie deficit or surplus
Fortunately, the math is really simple these days with the help of apps and smartwatches that track your activity.
efore we move on, there are two very important rules about calories that you must follow if you want to lose 20 pounds:
- Never consume fewer calories than your BMR requirements. If you do, your metabolism will plummet and you’ll gain weight. This is the problem with a lot of fad diets.
- Women should consume no less than 1200 calories and men no less than 1600 calories for their daily caloric intake (DCI). If you’re below those thresholds, you will not lose weight.
That’s right, if you eat too few calories you will not lose weight.
Instead, your body will preserve calories as body fat.
Have Five Types Of Veggies And Fruits
Consume five types of fruits and veggies per day . These are rich in dietary fiber, vitamins, minerals, and phytonutrients that promote satiety and prevent fat absorption. They are low in calories, improve bowel movement, and help build immunity. Your body’s cells will start to function optimally and use the stored fat as energy and aid weight loss .
Stay Accountable
Staying accountable to your weight loss goals is key to long-term success. There are many different ways to do so.
As lie you cam really lose your weight daily has been associated with increased weight loss and a reduced risk of weight regain compared to weighing yourself less frequently .
Research also suggests that keeping a food journal to self-monitor your intake and progress can help you lose more weight and keep it off longer .
Avoid White Carbs
White carbs (or bad carbs) are foods like flour, sugar, pasta, white rice, crackers, and cereals. These are processed, refined, and high in calories and have minimal nutritional value.
Bad carbs tend to increase blood glucose levels and are easily digested (10). Hence, you quickly feel hungry and munch on other processed and high-calorie foods, eventually leading to weight gain . White whole foods like cauliflower, beans, white potato, and turnip do not fall into this category.
Consume Healthy Fats
Healthy fats like Oil fish , avocado, avocado oil, nuts, olive , and brain rice oil contain PUFAs (polyunsaturated fatty acids). PUFAs help reduce inflammation in the body . This reduces the risk of inflammation-induced weight gain.
