How to Lose 20 Pounds and Keep it Off for Good

  • The majority of experts advise aiming to lose 1-2 pounds weekly for healthy weight loss.
  • You need to eat fewer calories than you burn each day in order to create a calorie deficit to lose weight.
  • Increased walking can aid in calorie deficit creation and weight loss in addition to formal exercise.
How to Lose 20 Pounds and Keep it Off for Good

It can be challenging and frequently discouraging to lose weight. It takes a lot of perseverance, commitment, and hard work. But if you take the right approach, you can lose 20 pounds and keep them off permanently. This article will discuss some practical advice and methods that can both assist you in losing weight and sustaining a healthy lifestyle. We'll go over all the crucial actions you must take to achieve sustained weight loss success, from setting reasonable goals and developing a balanced diet plan to including regular exercise and self-care practices. So, if you're prepared to transform your body and enhance your general health, keep reading to learn how to lose 20 pounds permanently.

Understanding the Basics of Weight Loss

Before we get into the specific advice and tactics that can help you shed 20 pounds, it's critical to comprehend the fundamentals of weight loss. Simply burning more calories than you consume is all it takes to lose weight. Because of the calorie deficit this causes, your body is forced to burn fat for energy. You must alter your diet and exercise routines in order to reach this calorie deficit.

Although there isn't a single weight loss strategy that works for everyone, there are some general principles that can assist you in getting started. For instance, the majority of experts advise aiming to lose 1-2 pounds weekly. Although it may not seem like much, it adds up over time. A 3,500 calorie calorie deficit is required to lose 1 pound of fat. As a result, you must gradually reduce your caloric intake by 70,000 calories if you want to lose 20 pounds.

Your metabolism is a vital consideration when it comes to losing weight. The rate at which your body burns calories is determined by your metabolism. Although each person has a unique metabolism, there are some things you can do to speed up your metabolism and burn more calories throughout the day. For instance, including strength training in your exercise program can help you develop muscle, which burns calories more efficiently than fat. Additionally, consuming foods high in protein can increase the amount of calories your body burns while digesting food.

Set Realistic Weight Loss Goals

Setting attainable goals is one of the secrets to successful weight loss. Setting attainable and long-term objectives is crucial. Setting unattainable goals will make you feel defeated when you don't succeed in reaching them, which may cause you to give up on your weight loss endeavor altogether. One to two pounds per week is a realistic weight loss target. Although it may not seem like much, over time it adds up and is a more sustainable weight loss strategy than trying to lose a lot of weight quickly.

Create a Calorie Deficit

As was previously stated, losing weight requires that a calorie deficit be created. You need to eat fewer calories than you burn each day in order to create a calorie deficit. This can be done by increasing your calorie burn through exercise or reducing your calorie intake through diet. The best way to create a calorie deficit is to combine the two. Use a calorie calculator online that considers your age, weight, height, and level of activity to figure out how many calories you should consume each day.

Track Your Food Intake

A good way to create a calorie deficit is to keep track of your food intake. You can become more conscious of your eating patterns and choose healthier foods by keeping track of what you consume. Numerous apps, including MyFitnessPal and Lose It!, are available to help you keep track of your dietary intake. With the help of these apps, you can keep track of your calories, log your meals and snacks, and track your advancement.

Incorporate Regular Exercise into Your Routine

Regular exercise should be a part of your routine because it is one of the best ways to create a calorie deficit. Exercise helps you build muscle, which can speed up your metabolism and enable you to burn more calories throughout the day. Exercise also burns calories.

Exercise for at least 30 minutes a day, five days a week, if you want to lose 20 pounds. Any physical exercise, including yoga, strength training, and cardio, can be included in this. Finding an activity you enjoy is crucial because you are more likely to continue it in the long run.

If you've never worked out before, start out slowly and gradually increase the length and intensity of your workouts. Always talk to your doctor before beginning a new exercise regimen, particularly if you have any health issues or injuries.

Make Healthier Food Choices

Making healthier food choices and exercising regularly are both crucial for effective weight loss. Focusing on whole, nutrient-dense foods that are low in calories and high in fiber, protein, and healthy fats is the key to achieving this.

Strive to consume a varied diet of fruits, vegetables, whole grains, lean proteins, and healthy fats. Do not consume processed foods, sweetened beverages, or foods high in saturated and trans fats.

Utilizing a food diary or app to keep track of your dietary intake is a practical way to make better food decisions. This can make it simpler for you to choose healthier foods by increasing your awareness of what you're eating. It can also assist you in finding any patterns or triggers that might be driving your overeating or unhealthy decision-making.

Stay Hydrated and Avoid Sugary Drinks

In order to lose weight and maintain good health, it's crucial to stay hydrated. You can increase your metabolism and feel more satisfied and less hungry by drinking water. It is advised to drink at least eight glasses of water each day. Eliminate sugary beverages like soda, juice, and sports drinks from your diet because they are high in calories and may cause you to gain weight.

Get Enough Sleep and Manage Stress Levels

Along with modifying your eating and exercise routines, it's crucial to put an emphasis on getting enough sleep and stress management. Your ability to lose weight successfully may be significantly impacted by both of these variables.

Most professionals advise aiming for at least 7-8 hours of sleep per night when it comes to sleeping. For many people, this can be challenging to accomplish, but it's crucial to give sleep as much priority as you can. Increased cravings for unhealthy foods and decreased motivation for exercise can both result from sleep deprivation. In addition, sleep deprivation can result in higher cortisol levels, which can encourage your body to store more fat.

Stress is yet another issue that can cause weight gain and make it challenging to lose weight. Your body releases cortisol when you're stressed, which can make you feel more hungry and make you crave unhealthy foods. Furthermore, stress can trigger emotional eating, which makes it challenging to maintain a healthy diet plan. Try incorporating stress-relieving exercises like yoga, meditation, or deep breathing into your daily routine to manage your stress levels.

Walk More

Increased walking can aid in calorie deficit creation and weight loss in addition to formal exercise. Walking is a low-impact exercise that can be performed almost anywhere without special equipment.

Take the stairs rather than the elevator, park further from your destination, and go for a walk during your lunch break to try to increase your daily walking. At least 10,000 steps, or about five miles, should be taken each day by you while you are walking.

Track Progress by Weighing Yourself Daily

A key component of successful weight loss is keeping track of your progress. Weighing yourself each day and keeping track of your advancement over time is a practical way to achieve this. This can encourage you to keep going and adjust your diet and exercise routine as necessary.

However, it's crucial to keep in mind that weight can vary daily as a result of elements like hydration, hormones, and digestion. Consider how your clothes fit, how you feel, and how your body is changing rather than concentrating solely on the number on the scale.

Tips to keep the weight off for good

It's fantastic to lose 20 pounds, but it's crucial to concentrate on keeping the weight off in the long run. The following tips will assist you in permanently losing weight:

  • Set realistic goals: Avoid putting too much pressure on yourself to lose weight or to perform well. Instead, put your attention on implementing gradual, manageable changes to your way of life.
  • Stay active: Even after you've met your weight loss objectives, continue to include regular exercise in your routine. This can aid in maintaining your weight loss and enhancing your general well-being.
  • Eat a balanced diet: Eat a diet that is well-balanced and contains a variety of fruits, vegetables, lean proteins, and healthy fats. Avoid extreme calorie restriction or fad diets because these are not long-term solutions.
  • Find support: Make sure you are surrounded by people who will help you stay accountable and who will support your efforts to lose weight. Think about participating in a support group or consulting a nutritionist or personal trainer.
  • Practice self-care: Self-care is important for maintaining mental and emotional well-being. Some self-care activities include taking a relaxing bath, reading a book, or spending time in nature.


1. What is the quickest way to lose 20 pounds?

There are some things you can do to hasten the process of losing weight, even though there is no magic formula. You can reduce your calorie intake and lose weight more quickly, for instance, by avoiding processed foods and sugar-sweetened beverages. Adding high-intensity interval training (HIIT) to your exercise regimen can also help you burn more calories faster.

2. How can I lose 20 pounds fast?

Despite the fact that it is possible to lose 20 pounds quickly, it's crucial to do so in a healthy and sustainable way. This calls for concentrating on implementing gradual, sustainable changes to your eating and exercise routines. To aid in your efforts to lose weight, it's also critical to prioritize sleep and control your stress levels.

3. How long does it take to lose 20 pounds?

Your starting weight, metabolism, and lifestyle choices, among other things, all affect how long it takes to lose 20 pounds. To lose weight permanently, the majority of experts advise aiming to lose 1-2 pounds per week. This means that losing 20 pounds could take anywhere between 10 and 20 weeks.


A challenging but doable objective with the right strategy is to lose 20 pounds and keep it off permanently. It necessitates a change in lifestyle that entails making better decisions, reducing calories, adding regular exercise, and engaging in self-care. You can achieve long-lasting weight loss success and enhance your general health by setting realistic goals and monitoring your progress. Keep in mind that the solution is not instant; rather, the journey calls for commitment and perseverance. You won't believe what you can accomplish if you don't keep pushing yourself.


  1. How to Lose 20 Pounds as Fast as Possible. (2018, August 13). Healthline. ‌


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