When it comes to weight loss, there is a lot of information out there, and not all of it is good. The truth is that weight loss goals are personal, and the speed at which one loses weight depends on factors ranging from calorie intake and exercise routine to hydration, genetics, and health. sleep schedule. If you’re looking to lose a specific amount of weight — even if your friends are trying to do the same — your body weight management and weight loss plan will be unique to you. No weight loss journey is the same.
What won’t be unique to you are the myriad benefits of maintaining a healthy weight, two of the biggest being reduced risk of heart disease and diabetes. And that’s to say nothing of the overall wellness benefits of weight loss, which include physical markers like good balance, resilience, and strength, and mental health markers like optimism and contentment.
Of course, what we all want to know is how long weight loss will actually take. Here we settled on an arbitrary weight of 20 pounds and timed, given proper diet and exercise, that would be Really take to eliminate them healthily. The answer might surprise you.
How long does it take to lose 20 pounds?
Let’s start with an idea we touched on above; specifically, that each of us is different, which makes it difficult to answer the question, “How long does it take to lose 20 pounds?” with a specific number. The time it takes to lose 20 pounds varies depending on food intake and eating habits, exercise routine and activity level, and more. That said, there are a few things you can expect on your weight loss journey.
The timeline explained
When it comes to losing weight, the first thing to understand is daily calorie intake. A single pound equals 3,500 calories. In order to lose a pound a week, you need to change your food intake so that you consume 500 fewer calories per day. Doing this would result in the loss of one pound per week, which would mean losing 20 pounds would take 20 weeks. One pound a week equals 20 pounds of loss over 20 weeks or five months. (Recommended weight loss for individuals in a single week is between half a pound and two pounds – the latter being the extreme end of weekly weight loss.)
Staying within the recommended calorie deficit range will help you stay safe and healthy throughout your weight loss journey. It will also help reduce the chances of weight gain the minute you increase your calorie intake, as often happens with crash diets. That said, looking at weight less strictly through the lens of calorie reduction is myopic. There are other variables to consider, including the level of activity in mind.
Current activity levels
There are many reasons to develop and stick to an exercise routine. Among the most important are weight loss, weight management and general well-being. Increasing your level of physical activity increases your metabolic rate, which allows for more effective weight loss. Activities like aerobic and cardio exercises improve endurance, while lifting weights improves strength and increases muscle mass. Changing or improving your current activity levels is key to losing weight, especially if you’re looking to lose a significant amount of weight.
A healthy diet
The number of calories, carbohydrates, fats and proteins you consume is a key aspect of weight loss. Create a diet with healthy alternatives to your favorite foods so you don’t feel deprived, and switch to fresh, healthy whole foods, like whole grains, fruits, and vegetables.
Your eating habits affect your overall health and have a huge impact on how much weight you’ll lose. Simple changes, like replacing brown rice with white rice, can make a big difference in helping you get the nutrients you need while on a calorie restricted diet. Consider working with a nutritionist or dietitian to create a meal plan of healthy foods you like. Satiety reduces cravings, helping you reach your weight loss goals.
The key, too, is to drink water throughout the day. This has two key benefits: it keeps us hydrated – we often get dehydrated without realizing it – and it helps us feel full. If you’re worried about water weight, never fear – drinking more water won’t affect that.
Listen to your body
During the weight loss process, it’s especially important to listen to your body. Although healthy weight loss can help protect your heart, reducing the risk of chronic disease, You know your body better than anyone. If you find you’re working out too often for your comfort or the lifestyle changes you’re making seem unsustainable, don’t be afraid to adapt or take a break until you find a new plan. . Fat loss is supposed to help you feel great and live a long, healthy life without hurting your muscles or harming your mental health. Be sure to listen to your body throughout your weight loss journey and make necessary changes as needed.
In recent years, a wealth of information on genetics and weight loss has emerged. Although we don’t yet fully understand the impact of our DNA on how our bodies maintain weight, what we can say for sure is that every body is different. If you notice that friends or coworkers are having an easier time losing weight or gaining lean muscle, it may be due to factors beyond your control. Yes, diet and exercise are important, but your genetics also play a role. Remember that you are on the path that is right for your body and its needs – and that includes recognizing the effects of your genetics.
get enough sleep
Another factor affecting weight loss is sleep. Getting enough sleep allows your body to properly digest and metabolize food and nutrients. Conversely, not getting enough sleep can affect your body’s hormonal balance, which can make you crave foods high in sugar or foods that are low in nutritional value. While waking up early to exercise can be hugely beneficial for your body, make sure it doesn’t come at the expense of a good night’s sleep.
Carefully consider fad diets
Fad diets have been around for a long time: intermittent fasting, keto, Whole 30, low-calorie meal plans — the list goes on and on. But few of these popular diets are healthy and sustainable for weight loss. They can indeed trigger rapid weight loss, but the weight usually returns when you return to your normal eating habits. Additionally, the most extreme crash diets can have lasting negative effects on your health and well-being, even beyond the health implications of obesity and chronic disease.
Consult a doctor or nutritionist before making any extreme changes to your lifestyle and weight management plan, and carefully study the methodology and science behind any diet you are considering.
20 pounds lighter
Losing 20 pounds is a great achievement that can help you feel stronger, faster, and fitter, as well as reduce the appearance of body fat and belly fat. If losing 20 pounds is on your list of weight loss goals, establishing the right weight loss plan for you will define your success or failure.
That’s because the unspoken truth is that losing 20 pounds takes time. A plan designed to sustain your weight loss over time without feeling deprived or frustrated with your progress is the only one that will work. It starts with modifying food intake, so that you have a moderate calorie deficit each day, and includes regular physical activity. It also takes into account factors such as genetics and the impact of medications or recent lifestyle changes, such as childbirth. Trust the journey, anticipate setbacks, and allow yourself grace.