At the time of writing this it’s late March, which means the majority of people who made a health-related New Year’s Resolution have fallen off the wagon.One of our Core Values is honesty. As a coaching staff, we’ve taken a hard stance against the misinformation in the fitness industry. There is no “perfect workout”, supplement, ab routine, diet plan, or superfood that will unlock the secret to weight loss.I’ve opted for “losing 20 pounds” as our case study because it is the most often-cited exercise goal I’ve heard from people first starting an exercise routine. So, let’s examine what that will actually take. Honestly.
Simply put, you can lose 20 pounds in several months by eating fewer calories than you do now and exercising vigorously for three to five hours per week using resistance training, interval training, and cardio training. Simple enough, right? So why, then, does everyone who sets out to lose 20 pounds not succeed? Because the truth in weight loss – and pretty much anything you wish to achieve – is that the process is incredibly simple (eat less, move more), but undoubtedly difficult.
This is your litmus test – if your weight loss solution involves a complex “system” or “plan” with anything short of complete sacrifice and lifestyle modification on your part – it probably won’t work. Let’s examine what itactuallytakes to lose 20 pounds.
How can we help?
Before you continue, I’d like to throw out an offer: Come in, meet with a coach, and receive a complimentary Body Composition Scan. No pressure. No sales. We’re here to help you navigate the confusing, frustrating world of weight loss.
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Diet
Eating less seems simple enough. But, truth is, a healthy diet permeates more of your daily habits than you might think. Here are a few examples:
- Buy, prepare, pack, and eat raw vegetables at every meal
- Eat food that you prepared for each meal
- Spend time every week doing meal preparation
- Men – drink 5 or less alcoholic drinks per week. Women – 3 or less
- Minimize or eliminate sweets – especially around the office or when you’ve had a “hard day”
Exercise
Move 3-5 hours a week. Simple enough. Why is it so rare that people actually stick to it? There are plenty of factors that contribute to non-exercise – schedule, not knowing what to do, difficulty forming a habit, losing interest, and budget. Here are some examples of what it actuallywill take to stick to an exercise routine:
- Chances are, you’ll need to hire a coach or trainer. Most access (“globo-gym”) facilities are set up to where less than 5% of people paying a membership actually go. Read: You probably won’t either.
- You’ll need to wake up early. Meaning, the first number on your alarm clock will probably be a 5.
- You’ll need to pack a gym bag everyday. If you go home before the gym, you probably won’t make it to the gym.
- Childcare – you’ll need to make arrangements.
- Be proactive – block out your workout time in your schedule. Leaving it up to chance means it won’t happen.
Consistency
Underpinning every truth in weight loss is consistency. Using our 20 pound example, you can expect to lose this weight in five months. Four if you’re incredibly diligent. Two if you plan to gain 30 pounds back (read: crash diet and over-exercising). When was the last time you stuck to something for five months?Truth is, most folks can maintain for 3 weeks.
There will be sacrifice. You will need to plan. You will need to adjust pretty much every part of your day. Your likelihood of success goes up with someone in your corner. Find a trainer, a coach, friend, or significant other. Behavior change happens in the context of relationship. Losing weight is behavior change FIRST, diet and exercise second.
Here for you.
Did you know most people who lose 20 pounds end up gaining it back? Here’s a promise: we’ll never promote a fad diet or exercise plan that is unsustainable or unhealthy. Our goal is to help you feel your best for a lifetime.
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FAQs
Honestly. Simply put, you can lose 20 pounds in several months by eating fewer calories than you do now and exercising vigorously for three to five hours per week using resistance training, interval training, and cardio training. Simple enough, right?
How long does it take to realistically lose 20 pounds? ›
Losing weight safely typically involves losing 1-2 pounds per week. This would allow you to lose 20 pounds within about 5 months at 1 pound per week or 2 1/2 months at about 2 pounds per week.
How long does it take to lose 20 pounds on Ozempic? ›
How Long Will It Take To Lose Weight on Ozempic? In Novo Nordisk's clinical trials, study participants with Type 2 diabetes took about 40 weeks to lose an average of 14 pounds taking the 2 mg dose of Ozempic. People who took 1 mg of Ozempic lost an average of 12.5 pounds.
What makes you lose 20 pounds? ›
“A 20-pound weight loss [goal within one month] would require a person to eat around 2,300 fewer calories than they burn every single day. This [deficit] would be pretty difficult [to achieve] unless their daily metabolic rate is considerably higher than 2,300 calories,” she explains.
Can I lose 20 pounds in a month by walking? ›
The key to losing 20 pounds by walking is to set appropriate goals and understand the fundamentals of weight loss. How Long Will it Take Me to Lose 20 Pounds? At a weight loss rate of ½ -1 pound per week, it will likely take you at least 20 weeks to lose 20 pounds.
How long does it take to lose belly fat? ›
How long does it take to lose stomach fat? Understanding that is crucial for setting realistic goals and maintaining motivation. Generally, a safe and sustainable rate of weight loss is about 1 to 2 pounds per week. This means that you can realistically expect to lose 4 to 8 pounds of body fat per month.
What is the most extreme diet to lose weight? ›
10 Extreme Weight Loss Methods from History
- Cigarette Diet. In the 1920s, doctors prescribed the cigarette diet to curb hunger while trying to lose weight. ...
- Chewing Diet. ...
- Avoiding Swamps Diet. ...
- Cotton Ball Diet. ...
- Drinking Man's Diet. ...
- Graham Diet. ...
- Slimming Soaps Diet. ...
- Tapeworm Diet.
There are several strategies people can use to approach losing 20 pounds. To lose weight effectively and safely, people should aim to lose 1–2 pounds per week, helping them maintain their weight loss. Having a healthy diet that includes plant foods, protein, and healthful fats can help someone lose weight successfully.
Is 20 lb weight loss noticeable? ›
How much weight a person needs to lose for it to be noticeable is also subjective as it depends on your frame and starting body mass index, according to Guzman. On average, a 15 to 20-pound loss (approximately 2 to 5 percent of your starting body weight) is enough to notice "significant changes in your body," he said.
What to eat to lose 20 pounds in a month? ›
Consuming a well-balanced diet rich in whole foods like fruits, vegetables, lean proteins, and whole grains can help create a calorie deficit, which is critical for weight loss. According to the NHS, creating a calorie deficit is the key to losing weight. Next comes physical activity.
You might be able to lose weight by walking. But it depends on how long and how intensely you walk and what your diet's like. A combination of physical activity and cutting calories seems to help much more with weight loss than does exercise alone.
Will walking 30 minutes a day make me lose weight? ›
You can lose weight by walking 30 minutes a day, provided you walk most days of the week, or at least 5 days of the week. Simple physical activities can help in your weight loss journey because it can help you burn calories.
How long will it take to lose 20 pounds eating 1000 calories a day? ›
To put this into perspective, even a person who eats a measly 1,000 calories per day would need to burn 6,000 calories daily to lose 20 pounds in two weeks. The average person would need to burn the calorie equivalent of running 60 miles per day for 14 days.
Can you lose 20 lbs in 3 months? ›
Although everyone's body is different, in general, people can expect to lose one to two pounds a week if they are doing so in a healthy manner, Jim said. So for three months, or about 12 weeks, a healthy goal is 12 to 24 pounds. Losing weight at this rate ensures that you'll keep it off for the long term.
Is losing 20 pounds in 2 months realistic? ›
Losing 20 pounds in 2 months is challenging, but not impossible. Doing so would require an average daily deficit of about 1,250 calories for 2 months. This time, let's look at a 25-year-old sedentary female, who is 68 inches (173 cm) tall and weighs 210 pounds (96 kg).
Can I lose weight by running 30 minutes a day? ›
Running can also make you seriously sweat, and even if you stick to a slow pace, you'll still torch calories. How many calories you burn will depend on a few different factors, including your height and weight, but you can burn roughly anything from 220 to 400 calories running for just 30 minutes.
