How to Lose 20 Pounds in a Week

Last updated on October 15th, 2024 at 03:45 pm

Are you looking to lose 20 pounds in a week? Is it possible? Yes and no.

Is it healthy? Probably not. You would need to be in a huge caloric deficit. It would be best if you used more calories than you consume. It may be better to aim for a more realistic goal. Regardless, the rules for losing weight stay the same. It would be best if ydRegardless of your weight loss goals, below are tips to help you lose weight in the healthiest and fastest way possible.

1. Make a water bottle your best friend

Drink your water and love the water bottle as your lover. You should drink at least 8 glasses of water to look younger and lose weight simultaneously.

Try to drink water right after when you wake up. You haven’t ingested any food in your body or when you drink water. Water flushes out all the impurities and toxins from your body and makes it fresh for the next meal.

The stubborn fat around your belly stores the toxins that are entered from polluted air and processed foods. To lose that fat, you first need to flush those toxins. Water, does that toxin flushing work for you?

Also, water improves digestion and keeps you hydrated and full. Water is a zero-calorie intake that keeps you away from consuming more calories by keeping you full.

2. Avoid taking sugar:

If you are serious about losing weight, you should ditch the sugar for one week. When you start avoiding sugar, you avoid many sugary foods and soda drinks like sweet cakes, sodas, and many more. You do not keep your body away from sugar-based calories but many foods connected to them.

By avoiding sugar in your diet for a week, you feel energized, and your blood pressure reaches a normal level, giving good health to your heart.

3. Eat different types of fruits and veggies in variation

Make a list of your favorite fruits and vegetables. Now, eat 4 types of fruits and 3 types of vegetables from this list a day and repeat this periodically the other day with different veggies and fruits from the list.

Fruits and veggies are very high in nutrients and minerals and low in calories. This will boost your immunity, and your body parts will function properly and will eat stored fat for energy.

Hence you have to fuel your body with the proper nutrition and lose weight.

4. Put white carbs on a side

Here we will discuss only the bad white carbs. These are white flour, rice, pasta, cereals, and crackers. These carbs are processed with very high calories and low nutritional value.

The worst thing about these white carbs is that they raise the blood sugar level and digest quickly. This is why we feel hungry quickly and compel to consume more calories if we are on the go than we fill this need with processed food.

White processed carbs first feed you with their high calories. Then they digest quickly and compel you to consume even more calories. Stay away from white carbs to lose 20 pounds in a week.

5. Eat on time. Don’t starve yourself

Never starve yourself, and take your meal at a time. Not eating on time leads to weight gain, slow metabolism, increased blood pressure and glucose levels, and increased stress and inflammation.

When you starve yourself for too long, your body goes into famine mode, which means your body cells store every food you eat in fat. This lead to weight gain.

To prevent this, you should schedule your meal timing and follow it. Avoid late-night snacking. Eat after every 3-4 hours. Whenever you feel hungry, feed on fruits or veggies or drink water.

6. Examine properly how you eat

Keep your eye closely on your eating pattern of yours. Eat in front of the mirror so you can see how much you eat and can control it.

Use smaller plates and spoons so you can consume fewer calories. Chew your food properly and don’t talk when eating so that you don’t ingest air with your food. This will enhance your digestion. Eat slowly, and don’t distract yourself when eating with a TV, mobile, or laptop.

7. Workout is essential

The one problem with quick weight loss is that you regain weight quickly. To prevent fat weight regain, you should work out. If you are not a fan of a workout, then you can try yoga, dancing, and riding a bicycle around your city.

With fast weight loss, your body will possess loose skin. To prevent this, you should hit the gym with HIIT and body weight training to give that chiseled look to your body.

8. Get enough sleep

It is scientifically proven that not getting enough sleep will lead to weight gain.

When you don’t sleep for at least seven hours in the 24 hours, your body cell cannot process the food and cannot flush out the toxins.

This destabilization within your body cells slows the metabolism, prevents body cells from healing, and puts you under constant stress. As a result, you will gain more weight and feel tired even if you haven’t moved from your seat for a bit.

9. Keep your body in the moving state

Have you ever thought about how much time you spend sitting and walking in a day?

We have desk and seat sitting hours in our day because many belong to the corporate world. When we eat and sit that much in our day, our body finds it hard to use our food as energy and instead stores it as fat.

It would help if you took at least 5000 steps per day and 10,000 steps per day are very good. Keep yourself active, and don’t spend too much time sitting at the desk.

10. Keep yourself away from the stress

When you have stress at the office, at home, or anywhere try to overcome it. Stress releases the cortisol Hormone that disables the ability of your brain to take discussion. So, there is no need to take the stress. When you have a project, and there is less time left to submit, then don’t stress.

Stress also compels you to excessively eating. This increases your daily calorie intake and leads your body to weight gain.

11. Avoid Alcohol Completely

Drinking alcohol slows down the metabolism. Alcohol is liquid, so we consume more liquid calories because it doesn’t feel us quickly like when we eat food.

By drinking calories that are in alcohol, we still crave more calories and food. According to research, our diet quality decreases as our alcohol intake increases.

According to another research, when we drink alcohol, we start eating more unhealthy high in calories and low in nutrients foods and alcoholic beverages, unhealthy fats, and added sugars. So, strictly avoid drinking alcohol.

Rick Kaselj

Rick Kaselj MS, is a leading kinesiologist and injury specialist as well as co-creator of the best-selling Unlock Your Hip Flexors program. Rick creates exercise programs that help people heal injuries and eliminate pain, so they can go back to living a full, active, healthy life.