How To Lose 20 Pounds

Suffice it to say that losing any amount of weight can feel daunting.

Losing 20 pounds?

Forget about it.

Yet losing 20 pounds could be easier than you think.

I know because I’ve personally done it!

In this how-to guide, I’ll be taking a simple, actionable, step-by-step look at how to take 20 pounds off the scale.

Losing Weight: The Basics

Losing weight requires more energy generation than it does energy intake.

Calories in, calories out (CICO).

At face value losing 20 pounds requires accumulating a calorie deficit of roughly 70,000 calories.

That’s a significant amount of calories!

Most people think of two major things when they think about burning extra calories: eating less and moving more.

While these methods work, they can only offer an oversimplified representation of what’s happening.

People who effortlessly maintain an ideal weight usually don’t count their calories or go crazy with exercising.

Studies affirm that normal-BMI individuals don’t necessarily eat less than overweight individuals. What thin, fit people are good at is producing energy efficiently. (Source)

Reverse engineering this energy production process is a great way to ensure weight loss in the long run.

Any long-term weight loss routine should focus on:

• Boosting the metabolic rate
• Optimizing hormonal status
• Regaining insulin sensitivity
• Regaining leptin and ghrelin sensitivity
• Maintaining the metabolic rate throughout every stage of weight loss

How To Lose 20 Pounds

Interested in losing 20 Pounds?

Without further ado, here are some guidelines to give you a better idea of how it’s done!

A plan is the most important thing you need to lose 20 pounds efficiently.

First and foremost, write down your weight loss goals.

Do you want to lose 20 pounds in two weeks? (Unlikely.)

20 pounds in 2 months? (Doable.)

20+ pounds in several months? (Very doable!)

Also, be sure to write down the why behind your goals.

Why do you want to lose weight fast?

Why are 20 pounds the magic number for your personal weight loss?

Do you want to look good for next summer, for your wedding, for your kids’ wedding, etc?

Trust me — your why will really matter when you’re feeling tempted.

Next, take a dive into the specifics.

Well, there you have it!

Losing 20 pounds in two months may be as simple as eating ~1,300 calories per day until the end of the two months has been reached.

Note that some people just don't lose weight even when they go under 1,400 calories/day.

If that happens to you, consult your doctor!

From there, it’s time to plan out how you’ll reach the calorie deficit required to reach your goal.

While you certainly could reach the 1,167 calorie/day figure through diet alone, you certainly don’t have to!

Which of the above possibilities will work best for you?

That depends on what you enjoy, of course.

I’d encourage you to pick an action plan that suits your strengths!

If you really enjoy eating salads and roasted vegetables, for example, then feel free to focus on your calorie deficit and avoid stressing about exercise.

If you love long hikes through the woods, on the other hand, then leverage that exercise-induced calorie burn and avoid starving yourself. Calorie counting doesn't always work, anyways.

How To Lose 20 Pounds: Keeping Things Realistic

Even the grandest goals need to be tempered with a healthy dose of reality.

You can only lose weight so fast without tanking your hormones and setting yourself up for ‘yoyo dieting’ in the long run.

Below are some guidelines to help you strike a balance between moving forward and not overdoing it:

• Slow and steady weight loss: <1 pound a week / <500-calorie/day deficit
• Moderate weight loss: 1 pound a week / 500-calorie/day deficit
• Fast weight loss: 2 pounds a week / 1,000-calorie/day deficit

Losing less than a pound a week may be bad for your motivation; losing more than two pounds a week may be bad for your hormonal status.

See if you can hone in on the 1-2 pounds/week range — then stay there for several weeks.

How To Lose 20 lbs Without Going Hungry: 10 Ideas

In this section, I’ll be focusing on diet.

They say abs are made in the kitchen, and in many cases, it’s true.

But don’t feel daunted.

There are actually quite a few viable ways to lose weight without experiencing out-of-control cravings or constant hunger pangs.

Here are the details.

• Time your meals properly
• Drink more water
• Focus on fibrous veggies
• Load up on protein
• Fats = filling
• Cut out junk
• An object in motion…
• Dial in your workouts
• Maximize sleep
• Minimize stress

Related: How to stop thinking about food

1. Time your meals properly

You may have to figure out this particular point the hard way: through personal experience.

Let’s say you’re on a 1,500-calorie/day diet.

Some people like to spread these 1,500 calories out throughout several meals, while others prefer to have one big meal each day.

There’s actually a whole spectrum to this:

• Like snacking? Try 5 small meals containing 300 calories
• Like three square meals a day? Keep them at 500 calories each
• Like eating big? Try 2 large meals of 700-800 calories each
• Like eating really big? Try a single daily meal (and possible dessert)

2. Drink More Water

Upping your hydration is one of the surest ways to stay satiated.

Studies show that up to 80% of your hunger pangs might actually be attributed to dehydration! (Source)

Staying hydrated, however, can curb your cravings for junk food and increase your body’s BMR (basal metabolic rate).

Some people advocate for drinking ice-cold water during a dieting phase, as your body may burn more calories trying to heat this water up post-consumption.

Related: Liquid I.V. Hydration Review.

3. Focus on fibrous veggies

Fibrous, non-starchy vegetables are a win-win for virtually anyone who wants to lose 20 pounds.

In addition to keeping your meals interesting, fibrous vegetables increase your nutrient intake without contributing to your calorie totals.

You can also get some of your veggie intake in via the best greens powders for weight loss.

Some of the best low-cal veggies include:

• Leafy greens (10-15 calories/serving)
• Celery (10-15 calories/serving)
• Mushrooms (10-15 calories/serving)
• Peppers (15-20 calories/serving)
• Zucchini (20 calories/serving)
• Tomatoes (20-30 calories/serving)
• Green beans (30 calories/serving)
• Broccoli (30 calories/serving)
• Onions (40-50 calories/serving)

The fats you might be tempted to fry up your veggies in might also assist with your dieting efforts.

Yep, this is one area where it’s okay to give in to temptation! But more on fat selection is coming up a little later.

Related: Calories in vegetables.

4. Load up on protein

Protein is the most satiating macronutrient of all.

Per calorie, it’s more filling than fat and far more filling than carbs.

Some experts estimate that protein only contains 2-3 calories per gram, as it’s energetically costly for your body to break down.

5. Fats = filling

Contrary to popular wisdom, fat doesn’t necessarily make you fat.

If anything, carbs make you fat — eating carbs and fats at the same time is what allows the fat to be stored instead of burned.

But not all fats are created equal. If you want to lose 20 pounds without tanking your metabolism, be sure to minimize your intake of industrial seed oils like canola oil and sunflower oil. These oils are rich in thyroid-lowering omega-6 fatty acids. (Source)

Instead of industrial seed oils, bring some traditional fats back into your diet.

Good choices include:

• Ghee
• Butter
• Tallow
• Olive oil
• Nut butter
• Coconut oil
• Cream/creme fraiche

6. Cut out junk

Placing small amounts of junk food into your diet probably won’t make or break anything, but eaters beware: junk food’s combination of caloric density and hyper-palatability means it can set you back.

Related: Why I quit drinking alcohol.

7. An object in motion…

They say an object that’s put into motion stays in motion.

That might sound cliche, but it’s true even regarding weight loss.

The more active you can get without overdoing things, the better! Keeping it moving is also a great way to keep the scale moving.

Below are some key pointers:

• Sit less. Consider installing a standing desk in your home or office. Sitting is associated with obesity, cardiovascular disease, type-II diabetes, and more.
• Walk more. Take the stairs, tour a local nature route, park at the end of the lot, etc. Whatever it takes!
• Embrace your chores. Mowing the lawn or trimming the bushes can actually be a pretty good workout.
• Find a hobby. Do you like any outdoor activities? You probably did when you were a kid. If nothing else, walk the dog or go on a bike ride.
• Prioritize suppleness. Don’t forget to throw some yoga or static stretching into your daily routine. You’ll feel better and reduce your risk of experiencing injuries.

8. Dial in your workouts

Sometimes a more intense form of movement is needed.

While scenic walks and yoga sessions are great and all, intense exercise can supercharge your body’s fat-burning abilities like nothing else.

Research is clear that short-but intense workouts can boost your metabolic rate for up to 24 hours after each session.

Below are a few types of HIIT (high-interval training) that you may want to try out if your weight loss has stalled:

• Calisthenics
• Weightlifting
• Running sprints
• Windbike sprints
• Intense rowing sessions
• 3-minute boxing or shadowboxing rounds
• Throwing stones or other heavy objects (be careful!)

* Also note that strength-based HIIT may be especially important for people who are over 40 or 50. Strength training can ensure that you lose fat, and not muscle, on your weight loss journey.

9. Maximize sleep

Sleep is probably the single most underrated part of wellness.

It’s also among the most overlooked factors among those who are trying to lose weight.

The better you sleep, the better your health metrics become.

Of course, the end result of all this is a healthier metabolic rate — and a radically easier time losing weight.

Aim to get 7-9 hours a night, and don’t be afraid to get 9-10+ hours.

Wear a pair of authentic blue blockers in the evening time if you’re struggling with getting to bed at night.

10. Minimize stress

Stress is right up there with sleeplessness when it comes to things that can sabotage your weight loss efforts.

Reduce stress by:

• Getting enough sleep
• Sleeping in a dark, cool, quiet room
• Partaking in regular workouts that you enjoy
• Avoiding coffee, energy drinks, or alcohol before bed
• Trying natural stress reducers like L-theanine, CBD, or CBG
• Trying massage therapy
• Doing things you enjoy
• Taking a vacation

The Fastest Way To Lose 20 Pounds

Fasting is likely the fastest way to lose 20 pounds.

Fasting every other day or several times a week will have you losing weight fast — particularly in the first few days as your body sheds its glycogen stores.

Read more about the success of intermittent fasting here if you’re interested.

Why Your Lifestyle Matters

Once you’ve lost 20 pounds, congrats!

That wasn’t so bad, right?

Now comes the slightly more challenging part of incorporating what you’ve learned into your lifestyle and keeping the weight off.

You’d do well to continue focusing on your diet and movement routine in this post-success period.

Your body may very well be losing fat and gaining muscle even if the number on the scale begins to stagnate. And most importantly, don’t forget to enjoy the journey…