weight loss concept

is it possible to lose 20 pounds in 1 week

Is it possible to lose 20 pounds in 1 week?

No, it is not possible to lose 20 pounds in 1 week.

 

Losing this much weight would require extreme measures that can put your health at risk. It takes a deficit of 3500 calories to lose a pound. This means, to lose 20 pounds, you require a larger deficit of 70,000 calories. In a week, this comes to a deficit of 10,000 calories daily. An impossible unrealistic goal for most people.

 

Is it safe to lose 20 pounds in a week?

It is not safe to lose 20 pounds in a week. Losing this much weight requires a daily calorie deficit of 10,000. An extremely high deficit that cannot be achieved safely. woman stepping on weight scale

How quickly can you lose 20 pounds?

Generally, expect to lose 20 pounds in 2 1/2 months to 5 months. This is a safe rate for most people and what most experts recommend for healthy weight loss. A slow and steady rate of losing 1 – 2 pounds a week or 1% of total body weight.

 

With a daily deficit of 500-calories, expect to lose 20 pounds in 5 months. However, with a daily deficit of 1000 calories, expect to lose it all in 2 1/2 months.

 

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

 

For example, a person weighing over 250-pounds will lose more weight than another person weighing 130-pounds simply because their body burns more calories. In the same way, a person who stays active and exercises daily will not lose weight at the same rate as someone with a sedentary lifestyle.

 

How much weight can you lose in a week?

Expect to lose about 1 – 2 pounds a week or about 1% of your total body weight in a week. This is what most experts and the CDC recommend for healthy weight loss.

 

While you can lose more weight in a week, it is not recommended. Rapid weight loss in a short period often includes extreme measures that can put your health at risk.

fitness and weight loss concept

Safe weight loss.

Weight loss occurs when we eat fewer calories than the body burns, thus creating a deficit. This forces the body to tap into stored fat, jumpstarting weight loss. We know that it takes a deficit of 3500 calories to lose a pound of fat.

 

Most experts recommend a moderate calorie reduction of at least 500 – 1000 for weight loss. This way, you still have plenty left to survive on even as you lose weight.

 

The best way to achieve this is with the combined efforts of diet and exercise. Eat fewer calories and burn off extra calories with exercise. Most adults need to eat at least 2000 – 2500 calories to maintain weight. A reduction of at least 500 is small enough for weight loss. Don’t fall into the temptation of reducing your calories too low as this will leave you feeling deprived.

 

Experts recommend healthy adults spend at least 200 minutes exercising weekly. Depending on your schedule, opt for short intense workouts or long moderate sessions. Alternate between cardio and weight training for best results.

 

The best cardio exercises to burn fat include; rope jumping, running cycling, and HIIT workouts. Consider sports activities such as; swimming or volleyball, if you hate exercising alone.

 

Is it possible to lose 20 pounds in 1 week? Conclusion

No, it is not possible to lose 20 pounds in 1 week. Losing this much weight in such a short period is considered unsafe for most people. A safer and more realistic timeframe to lose 20 pounds is between 2 1/2 months to 5 months.