woman showing off weight loss

can i lose 20 pounds in 6 weeks


Can I lose 20 pounds in 6 weeks?

Although it is possible to lose 20 pounds in 6 weeks, it is not healthy for most people.


It takes a deficit of 3500 to lose a pound. This means, losing 20 pounds requires a deficit of 70,0000. In 6 weeks, this comes to at least 1666 calories daily. An amount 1.6x times what most experts recommend for healthy weight loss.


While some can lose weight with such a high defect like those with very high body weight. However, this is not the case for most people. It is best to lose 20 pounds in 6 weeks only under medical supervision.

weight loss concept

How long does it take to lose 20 pounds?

It takes about 2 1/2 months to 5 months to lose 20 pounds. This is a safe rate in line with the CDC (center for disease control and prevention) guidelines for healthy weight loss.


With a daily deficit of 500-calories, you can lose 20 pounds in 5 months. Double it to a daily deficit of 1000-calories to fasten the results and lose it in 2 1/2 months.


However, keep in mind that this number can vary from person to person. How quickly you lose weight is also influenced by factors such as; activity level, weight, height, age, and gender.


For example, someone weighing over 250-pounds might lose weight at the start of their weight loss journey as their body burns more calories due to high body weight. Also, by losing 1% of their weight a week, they lose more weight when compared to another who weighs 130-pounds.


How Much Weight Can You Safely Lose in 6 Weeks?

Generally, expect to lose about 6 – 12 pounds in 6 weeks. This is the rate most experts recommend most people lose weight.


While you can lose more weight in 6 weeks, it is not recommended or safe for most people. A slow and steady approach to weight loss is better as it allows you enough time to incorporate changes into your lifestyle. This way, you can lose weight and keep it off for good. Also, you don’t have to resort to any extreme measures to lose weight this way.

woman with measuring tape

Safe weight loss.

Weight loss occurs when you eat fewer calories than the body burns, creating a calorie deficit. This negative imbalance forces your body to tap into stored fat, jumpstarting the weight loss process.


Most experts recommend a moderate calorie reduction of 500- 1000 calories to lose weight. With a daily deficit of 500-calories, you can lose a pound a week. With a daily deficit of 1000-calories, you can lose two pounds in a week.


Exercise can help boost and fasten your weight loss results. Reduce the calories you consume by 500-calories and then burn an extra 500 calories with exercise. Cut your calories by reducing your portions or eliminating unnecessary high-calorie foods from your diet. Focus on eating protein, fiber, complex carbs, and veggies to keep you full and satisfied instead.


Aim to spend at least 200 minutes exercising weekly for weight loss. Alternate between cardio and weight training workouts for best results. Also, choose workouts you love doing to make the process easier more enjoyable for you. Exercise should be a fun activity you look forward to, not something to dread doing.


Can I lose 20 pounds in 6 weeks? Final thoughts

While it is possible to lose 20 pounds in 6 weeks, it is not safe or healthy for most people.


Losing this much weight in 6 weeks requires a daily deficit of at least 1600 calories. An amount much higher than what most experts recommend for healthy weight loss. A more realistic timeframe to lose 20 pounds is between 2 1/2 months to 5 months.