Losing 20 pounds or even 5 pounds can be incredibly challenging. It requires not only diet and lifestyle changes, but also consistency and patience.

10 Best Ways to Lose 20 Pounds

There are various proven strategies to simplify and expedite your way to losing 20 pounds. In this article, we will give you 10 best ways to drop 20 pounds safely and quickly.

1. Up your water intake

Drinking plenty of water can also help boost weight loss with minimal effort.

In fact, pairing a low-calorie diet with increased water intake before meals has been found to cause 44% more weight loss over a period of 12 weeks.

Research found that water boosts metabolism, thereby temporarily increasing the calories burned after eating, leading to weight loss.

A study in adults found that drinking 500-ml water bumped up metabolism by 30% after 30–40 minutes.

In addition, drinking water with meals also reduces your appetite and calorie intake by keeping you feel full.

For example, a small study found that a 500-ml water intake before meal reduced subsequent calorie intake by 13%.

To maximize weight loss, aim to drink at least 1–2 liters of water per day.

2. Eat more slowly and mindfully

Mindfulness involves being focused to the present moment and becoming more aware of your feelings and thoughts.

Not only does eating more slowly and mindfully allow you to enjoy your food, it also helps reduce calorie intake, thereby resulting in weight loss.

In fact, a small study has found that eating slowly increases feelings of fullness, as well as satiety hormones, as compared with eating at a faster pace.

Similarly, another similar study found that eating slowly promotes feelings of fullness and reduces calorie intake than eating more quickly.

To help yourself eat slowly and enjoy your food, try to drink water with your meal, chew your food more thoroughly, and minimize distractions while eating.

3. Opt for complex carbs over refined carbs

Another useful strategy to expedite your weight loss journey is to avoid consuming refined carbs.

Refined carb food sources are nutrient-poor, as their nutrient and fiber content have been stripped off during processing.

With typically high glycemic index, refined carbs are digested and absorbed quickly, which may cause spikes and crashes in blood sugar levels, leading to increased hunger.

High refined carb consumption has been associated with increased body and weight gain.

For example, a higher intake of refined carbs has been found in one study in 2,834 people to increase belly fat, while a greater consumption of whole grains has been associated with less belly fat.

Similar observation has been found in another small study, reporting that a whole grain-based diet reduces calorie intake and body weight than a diet based on refined grains.

You can simply cut off refined carb food sources, including cereals, white breads, pastas, and pre-packaged products, into your diet and replace them with whole grain alternatives, such as barley and brown rice.

4. Watch your calorie intake

Another effective way, and probably one of the easiest ones, to expedite weight loss is to be mindful of your calorie intake.

Burning calories more than you consume can eventually lead to weight loss. You can either increase your physical activity or reduce your calorie intake—total calorie restriction is generally not a sustainable way to shed off extra pounds.

When paired with a well-balanced diet and lifestyle changes, counting your calorie intake can be an effective weight loss tool.

Watching your calorie intake increases your awareness of the foods you’re putting on your plate, allowing you to make healthier choices.

Interestingly, weight loss programs incorporating calorie counting have been found to result in weight loss.

You can use a food journal or an app to track your calorie intake.

5. Boost your fiber intake

Moving slowly and undigested through your gastrointestinal tract, fiber keeps you feel full by slowing the emptying of your stomach.

In fact, consuming 33 grams of insoluble fiber has been found in one study in healthy men to be effective in reducing both appetite and food intake.

It has satiety-boosting effects, which could particularly be beneficial in terms of weight control.

Increasing intake of fiber by 14 grams per day has been associated with a 10% reduction in calorie intake and a 1.9-kg weight loss in over a period of 4 months, without even making any diet or lifestyle modifications.

Moreover, a 20-month study has shown that each gram of dietary fiber consumed may cause body weight and body fat reductions up to 0.25 kg and 0.25%, respectively.

Excellent fiber sources that are essential to a healthy weight loss diet include whole grains, fruits, vegetables, nuts, and seeds.

6. Boost your protein intake

Increasing your protein intake is absolutely essential for your health, whether or not you are aiming to lose 20 pounds.

It has appetite-suppressing effects, which can cause weight loss. What’s more, it has been found to reduce belly fat and preserve muscle mass and metabolism during weight loss.

A study found that increasing your intake of protein-rich foods by just 15% increases feelings of fullness, thereby significantly reducing calorie intake, body weight, and belly fat.

A few healthy protein sources that you can easily incorporate into your diet include poultry, meat, seafood, eggs, legumes, nuts, and seeds.

7. Add cardio to your daily routine

It is vital that you add cardio to your daily routine.

Not only does cardio exercise, or also called aerobic exercise, increases the calories your body burns, it also increases your heart rate and strengthens your lungs and heart.

A study in 141 obese older adults found that a 6-month cardio exercise alone reduced body weight by 9%.

Performing cardio for about 20–40 minutes every day, or 150–300 minutes each week, can help you maximize weight loss.

Some fun and easy cardio exercises that promote weight loss include walking, jogging, running, rowing, boxing, cycling, jumping rope, or any leg workouts at home.

8. Lift weights

Resistance training increases muscle strength and endurance.

Working against a force, this type of exercise can bump up fat burning and metabolism.

In fact, a review found that a 10-week resistance training may stabilize blood sugar in people with diabetes, increase metabolism by 7%, and cause 1.8 kg of fat loss in adults.

You can simply do body weight exercises at home, such as lunges, squats, planks, and other core exercises, to get started with your weight loss journey. You can also do some abs workout at home.

9. Stick to a healthy sleep schedule

Your diet and exercise routine are, no doubt, the main contributing factors of losing 20 pounds; however, the amount of sleep you have is also important.

A study in 245 women found that getting better sleep quality and sleeping at least 7 hours per night can cause 33% weight loss success.

But sleep deprivation can slowly result in weight gain over time. In fact, a 16-year study in 68,183 women found that those who slept for < 5 hours gained an average of 1.14 kg more than those who slept at least 7 hours per night.

In another study, a single night of sleep deprivation has been found to increase hunger hormone levels, which may cause increased appetite and weight gain.

Establishing a healthy sleep cycle is simple. You just need to practice a bedtime ritual every night, stick to it, and minimize your caffeine intake before bed. That way you are also enhancing weight loss.

10. Accountability is key

Accountability is key to your weight loss success; you can stay accountable in many different ways.

For instance, checking your weight every day has been linked to weight loss success and a reduced risk of weight regain.

In addition, keeping a food journal to monitor your food intake has been found to help you achieve weight loss and keep it off longer.

You might need a partner in doing so to increase your motivation and stay on track on your weight loss journey; you can either ask your friend or join an online weight loss community.

Conclusion

Losing 20 pounds in record time may be challenging, but making a few simple diet and lifestyle changes can help you expedite your weight loss journey.

Mixed and matched together, these tips can help you achieve weight loss and improve your overall health.

You just need to be patient and determined to reach your weight loss goals in no time.