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How to Lose 20 Pounds For a Woman

Looking for answers on how to lose 20 pounds for a woman? 

Did you know that your gender plays a significant role in your weight issues, including weight loss journey? Now you know. 

The good news, however, is that you can still hack it! And we are here with all the answers you need to shed off those stubborn 20lbs. 

Keep reading. 

How Long Does it Take a Woman to Lose 20 Pounds?

Losing any amount of weight will depend on several factors, like your body type and gender.

But, yes, studies show that women have a more challenging time losing weight than men. 

That’s because men’s bodies have more muscles compared to women’s bodies that have more fat.

As such, men tend to burn more calories, even if they are just resting.

But, while men and women can lose the same amount of calories, women will have to work extra harder for it. 

So, how long will it take a woman to lose 20 pounds? With hard work and consistency, a woman can lose 20lbs in about 5 months. 

How Quickly Can I Lose 20 lbs?

The general and safe amount of weight to lose weekly is 0.5 to 1.5 pounds.

Going by this calculation, you should be losing between 2lbs to 7.5lbs in a month.

So, if your target is 20lbs, you can budget to spend about 2 and 10 months. However, most people achieve this within 5 to 6 months. 

How Much Should I Eat to Lose 20lbs?

Dieting is a huge part of weight loss. But does it mean you have to starve? No, you do not. 

What you need to do is watch what you eat, especially carbs and calories. However, your body still needs some calories to stay healthy and not hit that starving mode

As such, ensure you consume at least 1200 calories every day. Keeping a diary of this or using tracking apps will come in handy and save you a lot of guesswork. 

Protein should be a big part of your diet when you are trying to lose weight.

That means you should consume at least 1.6 grams to 2.2 grams per kg of your body weight. Fiber should also feature a lot in your diet.

The recommended daily amount is 30 grams, and it can help you lower blood pressure and lose weight. 

So, whatever amount of food you need to eat as you try to lose weight, you should keep track of the nutrients you are consuming.

Also, ensure they are within the correct range for each of the nutrients.  

How to Lose 20 Pounds For a Woman

As mentioned earlier, you need to work harder to shed weight as a woman. Still, how much weight you lose within a specific period will depend on several factors, including:

  • Age 
  • Body
  • Your diet 
  • Physical activity, from what routines you participate into how often you are active 

With all the above considered, here’s how you can lose 20lbs as a woman:

1. Setting Weight Loss Goal

You already know every weight loss plan must be accompanied by a fitness plan. So, the first thing you do is set a fitness goal. 

Don’t worry, you are halfway there by setting how much weight you want to lose.

Since it is already specific, 20lbs, the rest features to define are measurability and time. Do you want to lose 20lbs in a week, month, 2 months or longer?

Why is this necessary? Well, it helps you keep track of progress in the weight loss journey.

With this, you can easily track how many pounds you lose every day, week and even month.

You also stay ahead of your progress, know when you are lagging behind and find ways to get back of track.

Treat your fitness goal as your map or guideline, without which, you will get lost along the way. 

2. Have a Meal Plan

Did you know that some people lose weight without having a diet plan? Yes, it happens. You could, too.

If you feel like eating, go ahead, but be mindful of what you eat. 

The bottom line, though, is to have a meal plan that you follow religiously. Think of what goes into your body and how it contributes to your weight loss goals. 

With that, you can plan your daily meals to have the necessary nutrients, like fiber and protein and less or nothing at all of carbs. 

Still on the meal plan, ensure that you drink water. A lot of water, for that matter. Watter will help reduce your hunger pangs and even reduce how much you eat. 

Read more on a related post: How To Lose 5 Pounds In a Week Meal Plan

3. Cook More And Eat Restaurant Food Less 

Quite laborious, right? Probably, considering the time you have to take to make a meal, not forgetting the dishes! 

However, homemade meals allow to make healthy foods that align with your meal plans and weight loss goals. 

But this doesn’t mean you stop going out to meet loved ones. You can.

What we are advising against is ordering take out 24/7 and expect to lose 20 pounds.

And, when you are in a cafe or restaurant with loved one’s, take a minute to consider what you order from the menu and how it affects your weight. 

4. Setting Your Fitness Goal

You already know every weight loss plan must be accompanied by a fitness plan.

What fitness routines will you practice, how often will you workout and how many calories to you want to burn with every time you work out? 

Luckily, the internet is the gift that keeps giving. There are endless workout plans and apps you can use, even for a weight loss journey. 

5. Try Not to Stress 

Unfortunately, it is easier said than done. Stress crops up about every single day of our lives.

However, ensure it doesn’t take a toll on you. Stress is responsible for the release of cortisol.

This hormone responsible for the storage of fat in our bodies, especially the waist, abdomen and buttocks.

Find ways to manage your stress levels, like taking a walk, listening to movies or whatever calms you down.

However, ensure that it doesn’t involve indulging into your guilty pleasures, like eating.  

6. Play The Long-term Game

While you can lose weight rapidly, we recommend that you play the long-term game.

Rapid weight loss is dangerous, but it is also not quite reliable for the long-term goal. 

Studies show that losing weight slowly is more effective and maintaining it is much easier. It allows you to develop workout and eating habits that are long lasting. 

7. Never Give Up

Losing weight, whatever amount you set your eye on, is a personal and challenging journey for every one who embarks on it.

You might have all the above, from meal plans to exercising routines. However, consistency is key. 

No matter how overwhelming you feel by it all, never give up. Keep trying, and like everyone else who has succeeded in this journey, you will make it. 


So, how to lose 20 pounds for a woman. As mentioned earlier, women have a harder time losing weight than men.

As such, you have to work twice or even thrice as hard as your male counterparts if you want to lose weight. It could working out more and eating less.

Whatever the cae, ensure that you stick to the plans, be consistent and take it slow. 

Related Post: How to Lose 20 Pounds in 3 Weeks?

Iesha Mulla

Iesha is a loving mother of 2 beautiful children. She's an active parent who enjoys indoor and outdoor adventures with her family. Her mission is to share practical and realistic parenting advice to help the parenting community becoming stronger.

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