How to lose 20 Pounds as quickly as possible
Losing weight can be a huge challenge whether you're trying to lose five pounds or 20 pounds.
Not only does it require dietary and lifestyle changes, but it also takes quite a bit of patience.
Fortunately, using a mixture of proven strategies can simplify and accelerate the weight loss process.
Here are 10 of the best ways to lose 20 pounds quickly and safely.
1. Calorie Count
It sounds 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 more calories than you consume, either by reducing your intake or increasing your physical activity.
While cutting calories alone is not generally considered a sustainable way to lose weight, calorie counting can be an effective weight loss tool when combined with other diets and lifestyle adjustments.
Tracking your calories can increase your awareness of what you're putting on your plate, giving you the knowledge you need to make healthier choices.
Interestingly, a review of 37 studies found that weight loss programs that incorporated calorie counting resulted in 7.3 pounds (3.3 kg) more weight loss than programs that did not.
Try tracking your calories using an app or food journal.
SUMMARY When combined with other dietary and lifestyle changes, calorie counting can help you make healthier choices for weight gain.
2. Drink more water
Reducing your water intake is a simple way to boost weight loss with minimal effort.
In fact, one study found that combining a low-calorie diet with increased water intake before meals resulted in 44% more weight loss over a 12-week period.
Research shows that water can enhance weight loss by boosting metabolism, temporarily increasing the number of calories your body burns after eating.
According to a study in 14 adults, drinking 16.9 fluid ounces (500 ml) of water boosted metabolism by 30% after 30–40 minutes.
Drinking water with meals can also help you feel full, reducing cravings and eating.
For example, one small study found that drinking 16.9 fluid ounces (500 ml) of water before a meal reduced subsequent calorie intake by 13%.
For best results, drink at least 34 68 fluid ounces (1-2 liters) of water per day for maximum weight loss.
SUMMARY Drinking water may temporarily increase metabolism and reduce appetite to promote weight loss. For best results, 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 plenty of protein-rich foods in your diet is absolutely essential.
A high-protein diet has been linked to reduced belly fat, as well as preserved muscle mass and metabolism during weight loss.
Protein can also help reduce appetite and reduce calorie intake.
One study in 19 adults found that increasing protein intake by just 15% increased feelings of fullness and significantly reduced calorie intake, belly fat, and body weight.
Another study found that consuming a high-protein breakfast reduced levels of ghrelin, the hunger hormone, to a much greater extent than a high-carb breakfast.
Meat, seafood, poultry, legumes, eggs, nuts and seeds are some healthy sources of protein that you can easily add to your diet.
SUMMARY Protein has been shown to reduce belly fat and body weight. It may also promote satiety to reduce calorie intake.
4. Cut your carb consumption
Reducing your intake of refined carbs is another helpful strategy to accelerate weight loss.
Refined carbs have been stripped of their nutrient and fiber content during processing, resulting in a nutrient-poor end product.
Furthermore, they often have a high glycemic index, which means they are digested and absorbed quickly. Fast digestion leads to spikes and drops in blood sugar followed by increased hunger.
Consuming more refined carbs has also been linked to increased body fat and weight gain.
For example, one study in 2,834 people found that a higher intake of refined carbohydrates was associated with increased belly fat while a higher intake of whole grains was associated with less belly fat.
Another small study had similar results, reporting that a diet rich in whole grains reduced both body weight and calories compared to a diet that focused on refined grains.
To get started, simply swap out the refined grains in pasta, white bread, cereal, and prepackaged products for healthy, whole grain alternatives like couscous, quinoa, brown rice, and more. or barley.
SUMMARY Refined carbs can increase hunger levels and may be associated 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 boost fat burning and metabolism to help you burn more calories, even at rest.
One review found that 10 weeks of resistance training can increase metabolism by 7%, stabilize blood sugar in people with diabetes, and lead to a 4 pound (1.8 kg) fat loss in people with diabetes. adults.
Meanwhile, another study in 94 women suggested that resistance training preserves fat mass and metabolism after weight loss, allowing the body to burn more calories throughout the day.
Start by hitting the gym or doing bodyweight exercises at home, such as squats, planks, and lunges.
SUMMARY Resistance training can help increase metabolism and maintain fat-free mass, helping you burn more calories throughout the day.
6. Eat a lot of fiber
Fiber moves slowly and undigested through your digestive tract, slowing stomach emptying to keep you feeling full for longer.
One study in healthy men found that consuming 33 grams of insoluble fiber, commonly found in wheat and vegetables, was effective in reducing both appetite and food intake.
The satiety-enhancing effects of fiber can produce major benefits in terms of weight management.
One review reported that increasing fiber intake to 14 grams per day was associated with a 10% reduction in calories and 4.2 pounds (1.9 kg) weight loss over a four-month period, even without doing so. any other dietary or lifestyle changes.
Additionally, a 20-month study in 252 women found that each gram of fiber ingested was associated with a 0.5 pound (0.25 kg) reduction in body weight and a 0.25% decrease in muscle fat. body.
Fruits, vegetables, whole grains, nuts, and seeds are all excellent sources of fiber that can't be missed in a healthy weight loss diet.
SUMMARY Fiber keeps you feeling full to reduce appetite and eat, which can promote weight loss.
7. Set a sleep schedule
While there's no doubt that changing your diet and exercising are the two most important ways to lose 20 pounds, the amount you sleep can also play a role.
In fact, one study in 245 women found that both getting at least seven hours of sleep each night and better sleep quality increased the likelihood of successful weight loss by 33 percent.
And just as getting enough sleep can help you succeed, lack of sleep can slow the pound over time.
A study that followed 68,183 women over the age of 16 found that those who slept 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 indicates that even one night of sleep deprivation can increase hunger hormone levels, which can lead to increased appetite and weight gain.
Try practicing a bedtime ritual every night, stick to the routine, and minimize your caffeine intake before bed to establish a healthy sleep cycle and boost weight loss.
SUMMARY Getting enough sleep and improving sleep quality can help with weight loss. Conversely, lack of sleep can lead to increased hunger and weight gain.
8. Always be responsible
Staying accountable to your weight loss goals is the key to long-term success. There are many different ways to do so.
For example, daily weighing is associated with weight loss and reduced risk of weight regain compared to weighing less frequently.
Research also shows that keeping a food journal to self-monitor your intake and progress can help you lose more weight and keep it off for longer.
You can also try teaming up with a friend or joining an online weight loss community to stay motivated and keep pursuing your goals.
SUMMARY Staying accountable can help increase weight loss. Weighing yourself daily, keeping a food journal, and teaming up with a friend are all effective strategies to enhance weight loss.
9. Add Cardio to Your Routine
Whether you're looking to lose one pound or 20 pounds, adding 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 amount of calories your body burns to aid in fat loss and weight loss.
A study in 141 overweight and obese participants found that cardiovascular exercise alone was effective in significantly reducing weight.
In fact, doing cardio to burn 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).
Another study had similar results, reporting that six months of cardiovascular exercise alone reduced body weight by 9% in 141 obese older adults.
To maximize weight loss, aim for 150–300 minutes of cardio per week, or about 20–40 minutes per day.
Walking, running, jumping rope, rowing, and boxing are some easy and fun cardio exercises that can help with weight loss.
SUMMARY Cardio can increase your body's calorie-burning quota to increase both weight loss and fat loss.
10. Eat slowly and mindfully
Mindfulness is a practice that involves becoming more aware of your thoughts and feelings and shifting your focus to the present moment.
Eating slowly and practicing mindfulness can help increase weight loss and reduce food intake while also allowing you to enjoy your food.
For example, one small study demonstrated that eating slowly led to a larger increase in satiety hormones and feelings of fullness than eating at a faster rate.
Similarly, a study in 30 healthy women found that eating slowly led to a lower calorie intake and feeling of fullness compared to eating faster.
Another review of 19 studies found that mindfulness interventions could significantly increase weight loss in 68% of the studies.
Try minimizing distractions while eating, chewing food more thoroughly, and drinking water with meals to help yourself slow down and enjoy.
SUMMARY Eating slowly and practicing mindfulness can increase feelings of fullness, reduce calorie intake, and promote weight loss.
Key point
While losing 20 pounds may seem like a big challenge, it can be done quickly and safely by making a few simple changes to your diet and lifestyle.
For best results, mix and match these tips to enhance both weight loss and overall health.
With a little patience and determination, you can completely lose 20 pounds to help achieve your weight loss goals in no time.
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