Can you lose weight in 20 days?
Yes, on average, you can expect to lose 3 – 6 pounds in 20 days. It is a safe and healthy amount to lose in 20 days. It’s also in line with what most experts and the CDC (center for disease control and prevention) recommended for healthy weight loss.
With a daily calorie deficit of 500, expect to lose 3 pounds in 20 days. Double it to a daily calories deficit of 1000 to lose 6 pounds in 20 days.
Step 1: Create a calorie deficit to lose weight.
Weight loss occurs when you burn more calories than you consume. It results in a calorie deficit that forces the body to tap into stored fat. It takes a calorie deficit of 3,500 to lose a pound of fat.
Most experts recommend losing 1 – 2 pounds a week. You can achieve this by eating less and exercising more.
Use this online calorie calculator to determine how many calories you should be eating for weight loss. Once this is determined, make changes to reduce your daily calories.
Start with meaningful changes such as cutting out empty calories and junk food. These include foods high in added sugar and other additives such as; sugary drinks, candies, cookies, cakes, pastries, ultra-processed snacks, and alcohol. Also, these are high in calories with little nutritional benefit.
You can also consider portion control to help you eat less. Use simple tips such as using your plate as a guide. Fill half your plate with veggies before adding protein or carbs. Or better yet, serve your food on smaller side plates or bowls to avoid overeating.
Step 2: Change your diet
Prioritize nutrient-dense foods that keep you fuller for longer to lose weight in 20 days. These include foods such as; vegetables, complex carbs, protein, and fiber.
Start your day with high-protein eggs or high-fiber oatmeal, and you’ll notice a reduced appetite throughout the day. Choose lean cuts of meat, fish, or poultry for protein. Not only are these foods filling, but they also boost your metabolism.
High-fiber foods such as legumes are also just as filling. Have them for lunch or dinner. Also, they’re a great alternative for anyone looking to eat healthy on a budget as they’re cheaper.
Vegetables are low in calories and add volume to your meals. You can enjoy an extra serving or two without having to worry about the extra calories.
Choose healthy snacks such as; greek yogurt, hard-boiled eggs, or fresh fruit instead of eating ultra0procesed dry snacks with little nutritional benefit.
Step 3: Do some cardio and lift more weights
It is recommended that healthy adults spend at least 250 – 300 minutes exercising weekly. It is not only good for your health but also for weight loss.
Cardio exercises such as; swimming, running, jumping rope, or rowing burn calories fast. Weight training exercises such as; squats, planks, or deadlifts help build lean muscle.
If you’re a beginner, consider working with a trainer to prevent injuring yourself at the gym. Focus on workouts you enjoy doing. You’re more likely to be consistent this way.
If you hate running, consider other workouts such as swimming. If you struggle with a busy schedule, consider high-intensity interval training. These workouts take less than 45 minutes to complete yet are just as effective at burning calories.
Can you lose weight in 20 days? Conclusion
Generally, you can expect to lose 3 – 6 pounds in 20 days. It is a safe and healthy amount to lose in 20 days for most people.