How to Lose 20 Pounds as Fast as Possible

Losing weight can be amazingly challenging regardless of whether you’re looking to lose 5 pounds or 20.

Not only does it require diet and lifestyle changes, but it also takes quite a bit of patience.

Fortunately, using a mix of proven strategies can simplify and expedite weight loss.

Here are 10 of the most beneficial ways to quickly and safely drop 20 pounds.

1. Count Calories

It may sound like a no-brainer, but counting calories is one of the easiest and most effective ways to start losing weight fast.

Weight loss occurs when you use higher calories than you take in, either by reducing your eating or increasing your physical activity.

While lowering calories alone is usually not considered a sustainable method to lose weight, counting calories can be an effective weight-loss tool when paired with other diet and lifestyle changes.

Keeping track of your calorie intake can increase your awareness of what you’re putting on your plate, giving you the knowledge you need to make healthier choices.

Interestingly, one research of 38 studies discovered that weight loss plans that incorporated calorie counting led to 7.3 pounds (3.3 kg) more weight loss than those that didn’t.

Try tracking your calorie input by utilizing an app or a food journal.

SUMMARY

When paired with other regime and lifestyle changes, calculating calories can help you make healthier choices to increase weight loss.

2. Drink More Water

Boosting your water intake is an easy way to boost weight loss with minimal effort.

One study found that pairing a low-calorie diet with increased water intake before meals resulted in 44% more weight loss over 12 weeks.

Research confirms that water may enhance weight loss by bumping up metabolism, temporarily increasing the calories your body burns after eating.

According to individual study in 14 grown-ups, drinking 16.9 fluid ounces (500 ml) of water boosted metabolism by 30% after 30–40 minutes.

Drinking water with meals can also keep you feeling full, reducing your appetite and intake.

For example, one small study proved that drinking 16.9 fluid ounces (500 ml) of water before a meal reduced subsequent calories consumed by 13%.

For the most useful results, drink at least 34 to 68 fluid ounces (1–2 liters) of water per day to maximize weight loss.

SUMMARY

Drinking water can momentarily increase metabolism and reduce appetite to enhance weight loss. For best effects, drink at least 34–68 fluid ounces (1–2 liters) of water per day.

3. Increase Your Protein Intake

To lose 20 pounds fast, including more protein-rich foods in your diet is essential.

A high-protein diet has been connected with decreased belly fat, as well as preserved muscle mass and metabolism as weight loss.

Protein can further help reduce appetite and decrease calorie intake.

One research in 19 adults discovered that increasing protein intake by simply 15% increased feelings of fullness and significantly reduced calorie intake, belly fat, and body weight.

A different study proved that consuming a high-protein breakfast decreased levels of ghrelin, the hormone that excites hunger, by a much greater degree than a high-carb breakfast.

Meat, seafood, poultry, legumes, eggs, nuts, and seeds are a few healthy sources of protein that you can easily add to your diet.

SUMMARY

Protein has been given to decrease belly fat and body weight. It may similarly promote feelings of fullness to overcome calorie intake.

4. Cut Your Carb Consumption

Reducing your eating of refined carbs is another beneficial plan to accelerate weight loss.

Refined carbs have been stripped of their nutrient and fiber content during processing, resulting in a final product that is nutrient-poor.

What’s more, they typically have a high glycemic index, which means that they are digested and absorbed quickly. Rapid digestion leads to spikes and crashes in blood sugar levels, followed by increased hunger.

Eating high numbers of refined carbs has more been linked to increased body fat and weight gain.

For instance, one study in 2,834 people found that a higher intake of refined carbohydrates was associated with increased belly fat while a greater intake of whole grains was associated with less belly fat.

Another research had similar findings, reporting that a diet rich in whole grains decreased both body weight and calorie consumption compared to a diet focused on refined grains.

To get begun, easily swap out refined grains in plates of pasta, white pieces of bread, cereals and pre-packaged products for good, whole-grain alternatives such as couscous, quinoa, brown rice or barley.

SUMMARY

Subtle carbs can increase hunger levels and may be connected with increased belly fat and weight gain compared to whole grains.

5. Start Lifting Weights

Resistance training is a type of exercise that involves working against a force to increase muscle strength and endurance.

Adding resistance training to your routine can bump up fat burning and metabolism to help you burn more calories, even while at rest.

One research showed that 10 weeks of resistance exercise may increase metabolism by 7%, stabilize blood sugar in those with diabetes and lead to 4 pounds (1.8 kg) of fat loss in adults.

Until, another research in 95 women submitted that resistance practice preserved fat-free mass and metabolism after weight loss, supporting the body to burn extra calories throughout the day.

Get started by hitting the gym or doing bodyweight exercises at home, such as squats, planks, and lunges.

SUMMARY

Resistance training can benefit increase metabolism and preserve fat-free mass, encouraging you to burn more calories throughout the day.

6. Eat More Fiber

Fiber moves gradually and undigested through your gastrointestinal plot, slowing the emptying of your stomach to keep you feeling full longer.

One research in healthy men discovered that consuming 33 grams of insoluble fiber, which is commonly found in wheat and vegetables, was effective in decreasing both appetite and food intake.

The satiety-boosting results of tissue could produce big advantages in terms of weight control.

One review reported that increasing fiber intake by 14 grams per day was linked to a 10% reduction in calorie intake and 4.2 pounds (1.9 kg) of weight loss over four months, even without making any other diet or lifestyle changes.

Additionally, 20-month research in 252 women found that each gram of dietary fiber consumed was associated with 0.5 pounds (0.25 kg) less body weight and 0.25% less body fat.

Fruits, vegetables, whole grains, and seeds are all great sources of fiber that are integral to a healthy weight loss diet.

SUMMARY

Fiber saves you feeling full to reduce appetite and eating, which may boost weight loss.

7. Set a Sleep Schedule

While no doubt switching up your diet and exercise routine are the two most important routes to losing 20 pounds, the amount you sleep could also play a role.

One study in 245 women showed that both sleeping at least seven hours per night and getting better sleep quality increased the likelihood of weight loss success by 33%.

And just as getting enough sleep can set you up for success, sleep deprivation can cause the pounds to slowly pack on overtime.

One study following 68,183 women over 16 years found that those sleeping five hours or less gained an average of 2.5 pounds (1.14 kg) more than women who slept at least seven hours per night.

Another study showed that even a single night of sleep deprivation can increase levels of hunger hormones, which could lead to increased appetite and weight gain.

Try training a bedtime ritual each night, sticking to a routine and reducing your intake of caffeine ere bed to establish a healthy sleep cycle and enhance weight loss.

SUMMARY

Getting enough sleep and improving sleep quality could benefit from weight loss. Conversely, rest deprivation can lead to increased craving and weight gain.

8. Stay Accountable

Staying accountable to your weight loss goals is key to long-term success. There are many different ways to do so.

For example, weighing yourself every day has been associated with increased weight loss and a degraded risk of weight regain compared to weighing yourself less frequently.

Research also suggests that keeping a food journal to self-monitor your intake and progress can help you lose more weight and keep it off longer.

You can further try partnering with a friend an online weight loss community to increase your motive and stay on track towards your goals.

SUMMARY

Staying accountable can help increase weight loss. Weighing yourself every day, keeping a food journal and pairing up with a colleague are all effective strategies to enhance weight loss.

9. Add Cardio to Your Routine

Whether you’re looking to lose 2 pounds or 20, supplementing cardio to your routine is a must.

Cardio, also known as aerobic exercise, is a form of physical activity that increases your heart rate and helps strengthen your heart and lungs.

What’s more, it increases the calories your body burns to aid fat and weight loss.

One research in 140 overweight and obese participants confirmed that cardio exercise alone was effective at inducing significant weight loss.

Performing cardio to burn either 400 calories or 600 calories five times per week for 10 months resulted in an average weight loss of 8.6 pounds (3.9 kg) and 11.5 pounds (5.2 kg), respectively.

Another research had similar findings, reporting that 6 months of cardio workouts alone decreased body weight by 9% in 141 obese older adults.

To maximize weight loss, aim for 150 to 300 minutes of cardio every week, or about 20 to 40 minutes every day.

Walking, running, jumping rope, rowing and fighting are some carefully and enjoyable cardio workouts that can amp up weight loss.

SUMMARY

Cardio can increase your body’s calorie-burning quota to boost both weight and fat loss.

10. Eat Slowly and Mindfully

Mindfulness is a practice that involves becoming more aware of your thoughts and feelings while also shifting your focus to the present moment.

Eating leisurely and practicing mindfulness can support increase weight loss and decrease intake while also allowing you to enjoy your food.

For example, 1 small research demonstrated that eating gradually led to greater increases in satiety hormones and feelings of fullness than eating at a faster pace.

Likewise, research in 30 healthy women proved that eating slowly resulted in decreased calorie intake and more excellent feelings of fullness compared to eating more quickly.

Another study of 20 studies discovered that mindfulness interventions were able to significantly increase weight loss in 71% of studies.

Try reducing distractions while eating, eating your food extra thoroughly and drinking water with your meal to help yourself slow down and enjoy.

SUMMARY

Eating slowly and training mindfulness can increase feelings of fullness, decrease calorie input and enhance weight loss.

The Bottom Line

Though losing 20 pounds can seem like a major challenge, it can be done quickly and safely by making a few simple changes to your diet and lifestyle.

For best effects, combine and match these tips to enhance both weight loss and overall health.

With small patience and determination, it’s entirely possible to lower 20 pounds to help reach your weight loss goals in no time.