The Hustler's Digest StaffWhatever your incentive is for trying to lose 20 pounds in a month, this rate of weight reduction is nearly impossible and dangerous to attain. That too in just 30 days unless you’re on a medically approved regimen.
Losing weight doesn’t entail wacky fad diets or exhausting activities that leave you exhausted. Research shows that fad diets don’t work in the long run, with most people regaining weight.
On the other hand, a month gives you enough time to reduce weight. And, more significantly, you may start healthy habits now that will help you maintain your weight loss in the coming weeks.
Fat loss via better science and simplicity
It is feasible to shed 20 pounds of body fat in a short period. It’s simply that it won’t happen in the next 30 days. Optimize any of three factors: exercise, diet, or drug/supplement regimen, and learn how professional athletes use all three in their training.
1. Eating right
Eat the same few meals over and over again
Regardless of whether they want to grow muscle or lose fat, the most successful dieters eat the same few meals again and over. Mix & match, assembling each meal with one item from each of the three groupings below:
Proteins
Egg whites with one whole egg for flavor
Chicken breast or thigh
Grass-fed organic beef
Pork
Legumes
Lentils
Black beans
Pinto beans
Vegetables
Spinach
Asparagus
Peas
Mixed vegetables
Eat as much as you like of the foods listed above. Remember to keep things simple. Choose three or four meals to repeat. A salad or vegetables can be substituted for french fries or potatoes in almost all restaurants.
Most people who follow “low” carbohydrate diets have low energy and eventually give up, not because the diets are ineffective, but because they consume insufficient calories. A half-cup of rice contains 300 calories, while a half cup of spinach contains only 15 calories! Because vegetables are low in calories, adding legumes to your diet is essential.
Some athletes eat 6-8 times each day to split their caloric burden to avoid fat growth.
Lower the number of calories you consume
Attempt to eat fewer calories than you are now. For the first week or so, progressively reduce your daily calorie consumption, then keep to an approximate number that will allow you to lose weight without leaving you exhausted. Calorie counting isn’t fun, and it takes a lot of discipline in the long run, but it’s a particular approach to have a leaner physique.
The most basic premise of dieting is that you will lose weight if you burn more calories than you ingest.
To measure the nutritional content of the food you eat and calculate how many calories you need to maintain making progress, consult a nutritionist, keep a food journal, or use calorie-counting software like MyFitnessPal.
Cut out junk food
Salty, sugary, overly-processed foods and snacks should be the first things you eliminate from your diet to keep your calorie consumption low. French fries, pizza, cake, and candy are all on their way out. Sweets and fatty foods have higher calorie concentrations per serving size, so you can eat the same amount of them as other healthier foods and gain weight. Junk food is a death trap for individuals trying to lose weight.
Grilled, roasted, broiled, or steamed food is recommended. Avoid fatty substances such as butter and oil.
Stopping eating fast food and drinking soda is a straightforward approach to cut the number of calories you consume substantially. This enables most people to lose an additional 2-3 pounds a week.
Pile on the good stuff
The key to your success is to eat low-calorie, satisfying foods. Four hundred calories of veggies will satisfy you completely, whereas 400 calories of oil or fried chicken will leave you hungry. Know what to eat to deceive your body into thinking it’s complete.
Low-calorie-rich foods such as fruits, vegetables, healthy grains, low-fat dairy, and lean meats can all help you lose weight. Fruits and vegetables are primarily water-based and contain few calories and fat; on the other hand, one gram of fat has nine calories. So avoid processed foods and go green instead. Also available in red, orange, blue, and yellow.
Fiber is also beneficial to your health and contains only 1.5-2.5 calories per gram. The majority of legumes, nuts, and seeds are gluten-free.
Avoid adding extra calories while preparing your food
Four oz. of lean chicken is healthy until you cover it in butter and cheese.
Remove the skin and trim the fat off the meat before cooking. Also, don’t use bread crumbs or other extraneous ingredients to coat it.
No meal should be deep-fried. Even though it’s a vegetable, it loses its nutritious value when fried.
Instead, steam your food and season liberally. Steaming your meal rather than frying reduces fat and calories, while spices increase metabolism.
Eat fat-burning foods
It’s not about starving yourself to lose weight; it’s about eating the proper meals that will help you burn fat. Remove the garbage from your pantry and replace it with the following items:
- Omega-3-rich fatty fish can help lower leptin levels in the body. And he keeps hunger at bay while also speeding up your metabolism. Consult your doctor about taking fish oil supplements if you don’t eat seafood. Although not as lovely as the real thing, it is nonetheless beneficial.
- An apple a day helps to keep the pounds off. Apples are high in pectin, a fiber that helps your body absorb less fat. They’re also high in fiber and low in calories, making them the ideal snack. Did we say it was delectable?
- Spice up your foods with ginger and garlic. Garlic reduces insulin levels while ginger widens blood capillaries, enhancing metabolic rate. Olive oil should be your primary cooking oil. Even though oil is fat, olive oil is high in excellent form (monounsaturated), which helps decrease cholesterol and has numerous other health advantages.
2. How to lose 20 pounds in a month with exercise
Start the cardio
Cardio is the quickest way to burn fat and, as a result, calories. There are no ifs or buts. Cardio comes in a variety of forms, which is fortunate.
Cardio exercises include running, biking, swimming, boxing, tennis, dance, and other activities. If pounding the pavement isn’t appealing to your knees, consider other possibilities.
Some of the most calorie-burning exercises include running, taekwondo, aerobics, and rope jumping.
Investigate high-intensity interval training (HIIT). “HIT” is defined as “performing a lot of brief bursts of intense activity with short recovery pauses in between,” according to a new study published in the Journal of Physiology. The authors have demonstrated that this generates the same physical effects as traditional long-duration endurance training with young, healthy college students.
The authors have already demonstrated that this generates the same physical benefits as traditional long-duration endurance training, despite taking far less time (and, shockingly, actually doing less exercise!) with young, healthy college students. “You will not only burn more calories, but you will do so in a shorter period.
Begin weight-training
Yes, cardio is beneficial. It’s a must if you want to lose weight. However, you must combine aerobic and weight training to maximize benefits.
Weight training cannot be done every day, but cardio can. Time is required for your muscles to recuperate. Aim for an aerobic workout as often as possible, but only a few days each week for weight training.
Exercise more often
Brisk activity burns calories faster than anything else. Start exercising out at least 3-4 times a week if you haven’t already. Each training session should last around an hour and include a mix of cardiovascular and strength and conditioning exercises. Raise your heart rate and get your muscles to work. The more you move, the more weight you’ll lose.
Take a few days off during the week to rest. Because you’ll be eating fewer calories, recuperation time will be even more vital than usual.
If you can make things enjoyable for yourself, you’ll be a lot more likely to work out regularly. Try yoga, swimming, kickboxing, mountain biking, climbing, or CrossFit if you’re not a treadmill person. Any activity that keeps you active will help you lose weight.
Start lifting weights
Working against a force to build muscle strength and endurance is referred to as resistance training.
Resistance training can help you burn more calories even when at rest by increasing fat burning and metabolism.
According to one study, ten weeks of resistance exercise can boost metabolism by 7%, normalize blood sugar in diabetics, and help individuals lose 4 pounds (1.8 kg) of fat.
Another study of 94 women found that resistance exercise helped maintain fat-free mass and metabolism after weight loss, allowing the body to burn more calories throughout the day.
Start by going to the gym or doing bodyweight exercises like squats, planks, and lunges at home.
Be realistic about exercise
If you are out of shape (either by choice or due to a physical ailment), you may believe that you cannot exercise. However, you can do it if you work out for extended periods. Calories are burned, and muscles are strengthened whether you exercise at a modest or high intensity.
Even short walks, stair climbing, and car cleaning contribute to your calorie expenditure. Relax if you can’t run a 5k right now. Stick to a healthier diet and walk that 5k every morning. It’s the little things that add up.
Perform fasted cardio
Fasted cardio is any cardiovascular activity done on an empty stomach, such as jogging, swimming, or rowing. The theory is that if you don’t eat enough glycogen (sugars that enter your bloodstream when you eat), your body will turn to its fat stores for energy. Traditional kinds of exercise have been demonstrated to help athletes and dieters burn fat at a far higher rate than fasted cardio.
Before you eat breakfast, the most incredible time to get in a fasted cardio exercise is just after you get up. Your blood sugar will already be below because you haven’t eaten in a while.
Keep the effort moderate and the time short for fasting workouts. Jogging for 20-30 minutes at an average speed or even a brisk walk will be more than enough to reap the benefits.
3. Reaching your goal
Determine your basal metabolic rate
Your body uses energy at a specific rate regardless of what you’re doing. The BMR Calculator will determine your Basal Metabolic Rate (BMR), or the number of calories your body would burn if you did nothing for the entire day. This will inform you how quickly you burn calories and, as a result, how much exercise you should do and how many calories you should eliminate to accomplish your weight-loss objectives. Yes, it considers your age, gender, and amount of activity.
- BMR calculation formula for women: 655 + (4.35 x your current weight in pounds) + (4.7 x your height in inches) minus (4.7 x your current age in years).
- BMR calculation formula for men: 66 + (6.23 x your weight in pounds) + (12.7 x your height in inches) minus (6.8 x your age in years).
Determine your physical activity level
A number is assigned to each tier of activity. It is taken into consideration when calculating your daily calorie burn.
- Little or no exercise = 1.2
- Light exercise (up to 3 days per week) = 1.375
- Moderate exercise (3 to 5 days per week) = 1.55
- Heavy exercise (6 to 7 days per week) = 1.725
- Very heavy exercise (intense workouts daily) = 1.9
Figure out your needed daily calorie burn
Multiply your BMR x your physical activity rate to determine this caloric rate.
- This is your Total Daily Energy Expenditure (TDEE). It may seem like a high number; don’t forget: You burn calories even while sleeping.
- For example, if your BMR is 3,500 and you currently get moderate exercise, all you have to do is multiply 3,500 by 1.55 to get 5425 — aka the number of calories burned to maintain your weight. For a goal of 20 pounds in a single month, you’ll have to cut at least 2,000 calories a day using both diet and exercise. A steep plan, indeed.
Sweat the pounds away
Because water makes up so much of the human body, our cells tend to store it for later use. This can cause bloating and water retention, causing the scale to rise higher and higher. Sweat helps to eliminate extra fluids by releasing water from the body. You can lose 1-2 pounds of water weight by doing an hour of continuous aerobic exercise or soaking in a sauna for 20 minutes.
Ensure you’re drinking enough water to keep your system hydrated by cycling fresh fluids into it.
Boxers, wrestlers, and other combat athletes have long relied on sweating to make weight at pre-bout weigh-ins.
Get plenty of sleep
Ensure you’re well-rested to increase your general sense of well-being and perform at your best. Every night, try to obtain at least six hours of deep, unbroken sleep, though eight is better. Your body will mend damaged cells and tissues, distribute calories for internal use, and restore energy levels as you sleep. You’ll feel refreshed and eager to redouble your efforts when you wake up.
- Due to overwork, insomnia, stress, and other issues, many people don’t get adequate sleep and find it impossible to lose weight.
- If you can’t find the time to sleep in one long block at night, try taking a couple of short naps (10-15 minutes) throughout the day.
4. Eat slowly and mindfully
Mindfulness is a technique for becoming more aware of one’s thoughts and feelings while simultaneously focusing on the present moment. Slowing down and practicing mindfulness while eating will help you lose weight and cut down on your consumption while also allowing you to appreciate your food.
One tiny study, for example, found that eating slowly resulted in higher levels of satiety hormones and sensations of fullness than eating quickly. Similarly, a study of 30 healthy women found that eating gradually reduced calorie intake and increased fullness compared to eating faster.
Mindfulness therapies were found to significantly promote weight loss in 68 percent of studies in another review of 19 studies. Try minimizing distractions while eating, chewing your food more, and drinking water with your meal to help yourself slow down and enjoy.
5. Managing stress
According to a study published in Obesity Reviews, the negative impacts of stress can influence weight increase and abdominal obesity. According to the findings, increasing one’s nutritional state and getting enough sleep can help mitigate some of the adverse effects of stress.
According to the authors, people’s needs for specific nutrients, such as B vitamins and omega-3 fatty acids, may increase during stressful times.
People can relieve stress by practicing meditation, mindfulness, and yoga, in addition to optimizing their nutrient intake and sleep. If a person is suffering from extreme stress or trauma, they should visit a doctor or seek psychological help.
6. Stay accountable
Long-term success depends on staying accountable to your weight loss goals. There are numerous options for doing so. When weighing oneself less frequently, weighing yourself daily has been linked to increased weight reduction and a lower chance of weight regain.
According to research, keeping a food journal to track your intake and progress can help you lose weight faster and keep it off for longer. To boost your motivation and stay on track with your goals, consider collaborating with a friend or joining an online weight reduction community.
How to lose 20 pounds in a month without exercise by intermittent fasting
While losing a large amount of weight quickly is unhealthy, intermittent fasting is a healthy and long-term approach to decrease weight. Even yet, such a massive shift is impossible to achieve.
Three meals a day isn’t a hard and fast rule. Our bodies are more aware of themselves than our intellect, which can sometimes be deceiving. When our bodies require nourishment, we are aware of it. Follow it, not your mind, when it’s hungry.
If the word “fasting” makes you feel uneasy, remember the golden rule: eat only when you’re hungry.
Losing weight is one of the most effective methods to enhance your health. This is something we’ve all heard. While losing 20 pounds in 30 days isn’t a quick solution to your health problems, it is the first step towards living a healthy life.
How to lose 20 pounds for a woman in a month
Wearing a more petite dress to whatever occasion you have in a month can put your heart at risk!
Dropping more than 1 to 3 pounds a week is unhealthy, but if you consume a nutritious diet with a calorie deficit (fewer calories than your body uses that day) and increase your exercise, losing closer to 10–12 pounds is safe. The simplest way to do this is to include protein, and a vegetable in every meal and eat five to six times a day to avoid going hungry. Also, minimize or avoid drinking soda or caffeine.
Reduce salt (which causes you to retain water, which is weighty) and sugar and other non-complex carbs should be avoided. Also, it may seem counterintuitive, but drink plenty of water and keep in mind that calories in beverages are counted! However, drinking water often aids in the loss of water weight that has been accumulated as a result of excessive salt consumption in the past. It hydrates you and washes away any water-soluble substances that may be lingering. It generally hydrates your skin, so it is beneficial all around.
The bottom line
A healthy, long-term weight loss pace is 1 to 2 pounds each week. You may lose more weight in the form of water when you first start a diet plan and make radical changes in how you eat and exercise. However, after a few weeks, the rapid weight reduction should slow down.
While fad diets may claim to make you lose a significant chunk of your weight within a short span, practically, it is both impossible and unhealthy. It’s always better to treat weight loss as a lifestyle change to sustain and be healthy.
