How to Lose 20 Pounds as Fast as Possible
Losing weight can be incredibly challenging regardless of whether you’re looking to lose five pounds or 20.
Not only does it require diet and lifestyle changes, it also takes quite a bit of patience.
Fortunately, using a mix of proven strategies can simplify and expedite weight loss.
Here are 6 of the best ways to quickly and safely drop 20 pounds.
1. Count Calories
Calor counting may sound like a no brainer, but it is one of the most simple and effective ways to quickly start losing weight.
If you use more calories than you consume, weight loss occurs either by decreasing or by increasing your body activity.
Although calory reduction alone is not generally considered a sustainable way of losing weight, it can be an effective tool for loss of weight if combined with other dietary and lifestyle changes.
Keeping an overview of the consumption of your calories can help you understand what you put on your plate, and give you the knowledge needed to make healthier choices.
Interestingly speaking, one review of 37 studies has found that calorie counting programs with weight loss have resulted in a weight loss of 7.3 livres (3.3 kg) more than those that have not.
2. Drink More Water
Upon request, you can increase weight loss with minimal effort by simply increasing your water intake.
In fact, one study showed a 44% more weight loss in the 12-week term by combining a low calorie diet with increased water intake before meal.
Research shows that water can improve weight loss by bumping up the metabolism and temporarily increase your body's calories after consumption.
One study in14 adults showed that a 30 per cent increase in metabolism was achieved after a 30-40 minute consumption of 16.9 fluid ounces (500 ml) of water.
You can feel full and reduce your appetite and intake by drinking water with food.
A small research, for example, showed that the consumption of 16,9 liquid ounces of water (500 ml) prior to food was reduced by 13 percent by subsequent calories.
Drink 34 to 68 ounces of water (1 to 2 liters) a day to maximize weight loss to achieve optimal results.
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3. Increase Your Protein Intake
It's absolutely vital to lose 20 pounds quickly, including more protein rich foods in your diet.
Drizzled belly fat, muscle weight, and metabolism were preserved during weight loss associated to a high protein diet.
Appetite can also be reduced and calorie intake reduced.
In one study in 19 adults, the increase in protein intake increased by only 15 percent, the fullness and calorie, fat and body weight significantly.
Another study showed that a high protein breakfast lowers the hunger hormone of ghreline much more than a high carbon breakfast.
Meat, seafood, poultry, legumes, eggs, nuts, and seeds are some healthy protein sources which can be easily supplemented in your diet.
4. Cut Your Carb Consumption
Another effective approach for accelerating weight loss is to reduce the consumption of processed carbohydrates.
Refined carbohydrates have had their nutrient and fiber content stripped away during manufacturing, resulting in a nutrient-deficient final product.
Furthermore, they have a high glycemic index, which means they are easily digested and ingested. Blood sugar levels rise and crash as a result of rapid digestion, which is accompanied by an increase in appetite.
High-refined-carbohydrate consumption has also been related to increased body fat and weight gain.
For example, a study of 2,834 people found that a higher intake of refined carbohydrates was linked to more belly fat, while a higher intake of whole grains was linked to less belly fat.
A diet rich in whole grains reduced both body weight and calorie consumption as compared to a diet rich in refined grains, according to another small study.
To begin, simply substitute nutritious, whole-grain alternatives such as couscous, quinoa, brown rice, or barley for refined grains in pastas, white breads, cereals, and pre-packaged goods.
5. Eat More Fiber
Fiber passes through your gastrointestinal tract slowly and undigested, delaying the emptying of your stomach and keeping you feeling fuller for longer.
In one study, 33 grams of insoluble fiber, which is commonly found in wheat and vegetables, was found to be effective in reducing appetite and food intake in healthy men.
Fiber's satiety-inducing properties can have significant weight-control implications.
Even without making any other dietary or lifestyle improvements, increasing fiber intake by 14 grams per day was linked to a 10% reduction in calorie intake and 4.2 pounds (1.9 kg) of weight loss over a four-month period, according to one study.
6. Start Lifting Weights
Acting against a force to improve muscle strength and stamina is referred to as resistance training.
Resistance training will help you lose more calories even while you're at rest by increasing fat burning and metabolism.
According to one study, 10 weeks of resistance training can boost metabolism by 7%, regulate blood sugar in diabetics, and help adults lose 4 pounds (1.8 kg) of weight.
Another study of 94 women found that resistance exercise helped to maintain fat-free mass and metabolism following weight loss, helping the body to consume more calories during the day.
Get started by hitting the gym or doing body weight exercises at home, such as squats, planks and lunges.
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