November 28, 2022

For many people knowing how to lose 20 pounds in a month would be a dream.

Put that dream right in front of you because I am saying that there are ways that you can lose 20 pounds in a month.

To get started on any loss goal is easy but you need a strategy and tactics in place to know how to lose 20 pounds in a month.

Your strategy towards any goal is the broad strokes, the big concepts that are important. Here is your loss strategy

  • Increase your resting metabolism
  • Reduce your calorie intake
  • Quickly burn calories during cardio and workouts

Now that you have a strategy to lose 20 pounds in a month so now you need the tactics that will make it a reality. You need radical changes to lose 5 pounds a week.

Your tactics are the individual things that will make your dream work out for you.

What you need is a strategy to lose 20 pounds in a month so now you need the tactics that will make it a reality. You need radical changes to lose 5 pounds a week.

How to lose 20 pounds – Eating Tactics

Plan your eating the day before – If you plan your eating the night before then you are not going to have to worry about getting into a struggle of eating these crappy foods and instead will know what you are going to eat when.

Eat 5 or 6 small meals a day – This is going to help you to raise your metabolism. When you eat often you are sending a message to your body that you are not going to starve and that you will always have enough to eat.

Have leftovers a lot to make it easier to eat good food – If you make giant helpings of meals then you will have lots of leftovers to choose from.

One of the problems that I always hear from people is that they are worried that if they have to eat really often then they will spend their whole life preparing meals. this is just not at all the case.

Eat meals that are small – One thing that drives me crazy is how we allow our bodies to waste food. It is hard to find a steak smaller than 8 ounces in a restaurant but did you know that your body has almost no way for digesting and using more than 4 ounces of that steak?

How to lose 20 pounds in a month
How to lose 20 pounds in a month

Eat lots of fiber – Fiber will increase metabolism and make you healthier by cleaning out toxins.

Drink lots of water – Who cares what the so called experts say. Water makes your metabolism faster and makes you feel great

How to lose 20 pounds – Exercise Tactics

Exercise twice a day – One 20 minutes workout in the morning and another one in the evening.

Do weights once every second day – Getting muscle will help your body burn more fat. The muscle takes a lot of calories to maintain while fat takes nearly none.

Split your cardio workouts between high and low intensity – High intensity to burn a lot of carbs off and low intensity to finish of the fat hanging around

Cardio is 20 minutes of hard cardio – Hard cardio is defined as keeping your heartrate up around 80% of your max. This will raise your metabolism for a long time 12 – 24 hours.

Walking or casual exercise can be an hour long – This is a great way to burn fat as you can exercise low impact by walking for an hour.

Weights should be basic exercises – Basic exercises are things like squats, bench presses, lunges, military presses. These exercises work a lot of muscle groups at once.

Healing between workouts is most important – Now that you are working out it is a good idea to get a lot of rest and sleep so that your body can recover. Your body only recovers when you are sleeping or at least resting.

Surgery Tactics

Obesity experts say the new techniques help fill a large gap in treatment options between lifestyle interventions—such as diet, exercise and weight-loss drugs—and bariatric surgery.

The most popular of the new approaches so far is the intragastric balloon, which has been used in Europe for years. It is inserted down the patient’s throat with an endoscope, then inflated in the stomach with saline to about the size of a grapefruit, leaving less room for food. After six months, the balloon is removed to minimize complications, with six more months weight-loss counseling.

Patients are advised for the first few days to consume only clear liquids to minimize nausea and other discomfort. Within a week, they can resume normal eating, but many say they quickly feel full.

There are no guarantees of course that you will lose 20 pounds in a month but just look at this plan of attack. Is this different than you are doing now? Are these new lifestyle changes possible for you? It is all up to you to see what radical changes that you can make in your life and what they will lead to. Good luck in your quest and at the very least you now know how to lose 20 pounds in a month.

995 thoughts on “How to lose 20 pounds in a month

  1. Hi, I am a dancer and desperately want to lose because I do not feel like I look as good as I can. I weigh 180 and want to be down to at least 150. What can I do? I try to lose by going on a diet, but I can never stick to it because eating unhealthy is so easy and fast to do. I tried starving myself for a day, but of course that didn’t work. Please help me. I am 15 and a teenage boy. Thank you.

  2. IM 5’4 and 225lbs….I am pregnant but still very large and unhealthy. I was diagnosed with thyroid cancer and since surgery I have put on so much and I’m always so tired I can’t get motivated to exercise….any ideas? My doctor said I have severe hypothyroidism. Any help is appreciatef

  3. unbelievable how you can go anywhere and post a comment. I am 190 and need to loose this horrible weight and need to know how…I get motivated for a couple of days and then after that I forget to do it before I know it it is a month that goes by and I gain another 5 pounds…

  4. That’s wonderful, Okay 5’2″ and weigh 204 I need to lose at 30lbs for starters because. This excess is not healthy and I can feel it

  5. i am 15 5’7 and 165 pounds and want to lose some but im having a hard time commiting to the diet because of school. what can i do to motivate myself and lose some ?

    1. Jaide, A lot of people tell me they know what to do, but can’t do it.
      One trick is to stand in front of the mirror wiith no clothes on. Many times, that gets people mad enough to start.
      If you do not know where to start..then just start walking. Walk arounf the block and time yourself. Write down your time and keep track every day to see if you can beat the previous time.
      You just have to start somewhere…
      Stop eating foods high in sugar. Sugar makes you crave more sugar and it makes you drowsy and lose motivation.
      Write down on a piece of paper. I weigh_____ lbs, on ____2013.
      Decide how much you want to lose, let’s say 20 pounds….and it should take 10 weeks So, write down, I 145 on June 16th and it feels so great getting compliments.
      Decide, WHY you want to lose 20 pounds and get excited about the why.
      YOU can do it.
      Glenn

    1. I’m 5’2″ and two years ago I was one hundred and ninety pounds. Just be determined, drink 8 cups of water a day and lots of veggies, fruit, and lean meats. Start exercise. I started the Jillian Michele’s 30 day shred and lost 20 pounds. If you can’t run, fast walk for 3-4 miles about 3 times a week. I was too heavy to jog so I started slow. Without adding a healthy diet and water I would have never have got to where I’m at now. I’m a healthy 120 lb going on 115.

  6. This seems great. Its been long I have been searching for a solution to the ample amount of my body grabbed in and dint jitter at all about it. afainslly aiatook it strongly after Bill Sir actually send this article across to me and I mind it that all this trime I was taing the wrong path. Today writing this I feel very confident that i had a saviour who could guide me to the right path to finally go ahead in life and actually touch the sky.
    Thanks a lot Sir.

  7. hi im liia in 15 in 6 feet and i waight 200 pounds everyone says im to fat and i know im to fat but idk how to loose waight ive tryed going to the gym but i got tyred and i quite and then my parents bought me a treadmill and i never ran on it i stay everyday on the cauch and eat junk food all day log its so hard to stop once its a habbite everynight i tell to myselfe that im gonna stay on a diet and eat healty and run but the next day i forget all about it once i cryed mysilfe to sleep and the next day all i ate was a ice cream and a pice of watermelon all day long im supper fat and its so hard to loose waight my 25 year old sister used to be 240 pounds and now shes 180 shes even skinnier then me and im scared for my health when i was younger i used to be so skinny and i had so many boyfriends but now since i gained like 50 pounds in two years i havent had a boyfriend since i really wanna loose waight can someone replay back and give me so advice on how i could loose waight…that would be great

  8. Hi, I’m 14 and I am 5’4 and I weigh 115 pounds. All my friends claim that I’m very fit. I am a very heavy snacker, so I decided never to eat snacks and just eat 3 main meals. There is only one month left of summer, and I’m going on a trip with my boyfriend on August 23rd, which is about 3 weeks away. I want to show off my body to him, but all my fats gone to my stomach. I can’t even wear the bikini that he bought me for my birthday present. I believe that he’ll be disappointed if I didn’t wear the bikini, and I bet he’ll break up with me once he sees my stomach. Either way will be bad!! Anyone help, please~! ^-^

      1. eat snacks, or better yet five to six small meals a day, and if your boyfriend breaks up with you then YOU ARE to good for him and he is a fool

  9. Hi,
    im 16 5’4 and weigh 164, now im not sugar coating it i am boarder lined obess and i desperately do not want to be an other statistic. i want to show on the outside what i am on the inside. could anyone help me i am lost and have no idea where to start

  10. I’m 15 years old, 5’9, and weigh about 165lbs. Everyone says i don’t need to lose , but i feel horrible about myself..and school starts back up in a month..i really wanna start to get back in the shape i was in my Freshman year. I don’t eat much, and pretty much don’t exercise. Does anyone have any ideas of a diet i could start with? Or good exercises i could do, daily?

    1. Hey Alyssa, my name is Samantha and im have the exact same goal as you. Im 5’3 and weigh about 135 and am looking to be around 120-115. I’m about to go into my freshman year in highschool and about to start my loss challenge. I completely hear you, everyone always tells me “I dont need to lose ,” and, “you havent gained that much ,” but im feeling pretty uncomfortable in my body right now. I would love to correspond with you throught this, it would be awesome to have someone to help me keep on track, but if not, here is a few things im already planning to do. If you have some kind of apple device like ipod or ipone you NEED to download the app “Lose It!”. Its so useful, and i find that it works really well! Im also looking to have a deficit of about 1000-2000 everyday calories wise this wil help me lose the 2 to 4lbs a week im going to need to lose. I often go swiiming because even if youre not doing laps you can burn like 300 calories in an hour if you are just swimming around. I also go to the gym and though i always want to quit and just stay home, after i feel really accomplished. These are just a few things, but they really help if you actually stick to them(Which is the hardest part of all) Hope it helps. If you are looking to correspong and we can be fitness buddies lol, than put your email and ill message you.

      1. Alyssa and Samantha – I’m right around the same goal, 5’4″ and 123 lbs but would like to get down to 110. Would it be possible for me to be added to your fitness group? Ive posted my email address if you wanna shoot over a message 🙂 thanks!

        Kate

      2. Hi Alyssa, Samantha and Kate,
        Can I join with you guys 🙁 Im 143 and same as you Kate Im 5’4”
        Im not feeling comfortable with my body, I cant stand seeing my beautiful skinny friends all around me.
        Please let me join and we can help each other 🙁
        Thanks

    2. I’d love to join you guys! Im 5’2 and 128 lbs. I just weighed my self and when I saw thT iM LIKE ickkkky! iM SO FAT GUYS! HELP ME!!!

  11. Hi Im 21 5’7 n i 179.. i used to b 258 ive losdt a lot of already but now i want to lose at least 20 more pounds! I dnt feel like Im Fat or anything Just a lil chunkie still .. i need ideas on how to lose the last of this , it was a lil hard to lose the first bunch of pounds but now the final is difficult. I drink lost of water and eat healthy i dont really eat alot of junk food and i work out . sould i try and do more cardio?

    1. I would look at a BMI calculator (body mass index) online by just searching it up on google to help you find a desired that would be healthy for your height. I would say around 110-125 lbs would be a healthy but make sure to consult your doctor first just in case. hope this helps! 🙂

  12. I am 14, 5’2 1/2, and 110 pounds. I know it sounds healthy..and i know it is! Its just that im not comfortable with my body and i dont wanna feel like this all the time for the rest of my life! I am gonna try this out…I hope it works!!:)

  13. Hey I’m 14 and weigh 150. My height is 5’5. I want to lose about 20 pounds this summer. I have lost about 4 pounds but that’s not much. What is a good exercise plan for me?

    1. Drink lots of water. Always drink water. Drink a bottle of water every hour and a half. Drink milk during dinner. I’ve learned to control my eating habits. I’m 14, too, I weighed 150, and I’ve lost 40 pounds in 3 months by doing little things. I run every night for 30 minutes, I drink water CONSTANTLY. I walk for 2 hours a day at our local park with my boyfriend, sometimes longer. I mixed fiber in my water all the time. I did 20 sit-ups every morning, and 12 push-up’s. It takes like 2 minutes. Then in the afternoon I do 20 more and 12 more, then in the evening while I watch TV, i do crunches and push-ups between commercials. I would graze, which means I snacked regularly. Had a couple of cheese sticks here and there, a sandwhich, a couple of apples, small salads, all throughout the day. I only had one real meal a day and that was dinner. Never eat dinner right before you go to bed, your body won’t digest things right unless you give it at most an hour and a half. Losing is NOT difficult. You HAVE to set your brain and yourself to it, you have to. Or you’ll run everyday for a week, then run every other day, then run just on Saturdays…. you have to follow the rules. If you do what you tell yourself to do, I guarantee you, you can lose up to 3-7 pounds a week. 🙂

      1. Also, once you get to your goal loss, you can’t just stop everything you’ve worked so hard for. You literally have to do this every single day. You can definetley calm down all the running and eating discepline, but you can’t go back to your old habits. For example, instead of 30 minutes a night, I now only run15 minutes a night. Instead of 20 crunches a morning, I only do 10 and instead of 12 push ups, I only do 6. I continue to drink water constantly with fiber mixed in, and I still only eat dinner every night. Every tuesday, however, I treat myself to chocolate, ice cream, pizza, or any other fatty foods. But I can only choose one option. I only reward myself ON TUESDAYS. For the first month before I started, I wrote down everything I ate in a day. I compared it to my health teacher’s lists, and I was amazed. I ate three times more than she did in a day. When I started, on the first month, I continued to write down everything I ate (literally) but when I got hungry, I would have to control myself. The first month is all about self-control and getting into the habit of losing . I dropped 4 pants sizes, and one shirt size. 🙂 I went from a size 8-9 to a size 4-5. My thighs barely touch anymore (they’re supposed to touch, it’s considered womanly, always remember that.) my arms are skinny, my tummy is flat, my face is skinnier…. I couldn’t be happier with my body. I now weigh 112 pounds. I’ve gotten so many compliments. I’m always motivated to play sports and not feel awkward. I don’t get hot and sweat all the time. I don’t feel the need to cover up my body with hoodies and jeans all the time. I LOVE my body now. I’m never scared to wear shorts and a tank top, or change in front of other girls in the locker rooms at school. I still have stretch marks on my inner thighs and hips, but they’re barely noticable because now I wear bikini’s so I can go outside and tan so they dissapear 🙂 also, some stretch marks fade while losing . I had stretch marks on my arms and they’re completely gone. Good luck, I really hope that this was a little inspirational and motivating!!!! 🙂

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