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is it healthy to lose 20 pounds in 8 weeks


Is it healthy to lose 20 pounds in 8 weeks?

You can safely lose 20 pounds in 8 weeks.


Losing 20 pounds in 8 weeks requires a deficit of at least 1228 calories. Even though it is slightly high than the moderate 500 – 1000 calorie deficit most experts recommend, it can be done safely. It will require more discipline and willpower over your diet and exercise. You’ll have to eat less and exercise a bit more to achieve this kind of weight loss.


How much weight can you lose in 8 weeks?

Generally, expect to lose 8 – 16 pounds in  8 weeks. This is in line with the CDC guidelines for healthy weight loss. A slow and steady rate of losing 1 – 2 pounds weekly. With a daily effect of 500 calories, expect to lose 8 pounds in 8 weeks. Double the effort with a daily deficit of 1000 calories to lose 16 pounds in 8 weeks.


However, keep in mind that some people may lose more or less. Several factors affect how quickly different people lose weight. These include factors such as; weight, age, gender, height, and activity level. A sedentary person with a desk job will not lose weight at the same rate as an active person who exercises daily. In the same way, a person weighing over 250-pounds will lose weight faster when compared to another who weighs 125-pounds.

woman with weight scale

How long should it take to lose 20 pounds?

On average, it takes  2 1/2 to 5 months to lose 20 pounds for most people.


This is in line with what most experts recommend for healthy weight loss.  With a moderate calorie deficit of 500, expect to lose 20 pounds in 5 months. With a deficit of 1000 calories, expect to lose 20 pounds in 5 months. However, keep in mind that this number can vary from person to person.


Eat less to lose weight.

To lose 20 pounds, start by reducing your daily calories. Most experts recommend a moderate reduction of 500.


However, if your goal is to lose 20 pounds in 8 weeks, aim to cut at least 650 calories from your diet. Most adults need to eat at least 2000 calories to maintain their weight. This reduction is enough to kickstart weight loss yet leaves you with plenty to survive on.


Start by eliminating unnecessary empty calories. These include foods such as; dry snacks, baked goods, sweets, high-sugar beverages, and many more. Next, consider portion control to reduce over-eating. Use simple tips such as serving on smaller plates and bowls. Also, consider using your plate as a portion guide. 


Once you have reduced your calories, focus on eating the right foods. Choose foods high in protein and fiber. These are great for weight loss as they keep you full for longer. Make healthy substitutes when possible such as swapping white rice for more filling brown rice. Finally, add volume to your meals with vegetables to improve satiety.

woman exercising

Exercise to boost weight loss.

Exercise to lose 20 pounds in 8 weeks. Most experts recommend healthy adults spend at least 200 minutes exercising weekly. As the goal is to burn at least 600-calories, you have to ensure that you exercise at the right intensity and duration.


Did you know swimming vigorously burns at least 420-calories in 30-minutes? With such intense workouts, all you need is a 45-minutes to 1 hr to burn enough calories. Consider other intense exercises such as; rope jumping, rollerblading, rowing, cycling, running, handball, aerobics, and many more. Alternate cardio sessions with weight training for best results. While weight training might not burn as many calories, it helps build more muscle.


Is it healthy to lose 20 pounds in 8 weeks? Conclusion

It is possible to lose 20 pounds in 8 weeks healthily. Even though the deficit required is slightly above what experts recommend. It’s but a small increase. With the right diet plan and exercise routine, you can safely lose 20 pounds in 8 weeks.