How to Lose 20 Pounds in 1 week
Weight Loss

How to Lose 20 Pounds in 1 week

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Are you looking for answers on how to lose 20 pounds in 1 week?

Congratulations! Knowing how much you want to lose and the time frame for your goal is the best way to start your weight loss journey. 

And, you have come to the right place!

Whether you want to start feeling good about your body or are looking forward to fitting into that piece of cloth you’ve been eyeing, we will show you how to lose those last 20 pounds in just 7 days. 

Is it Safe to Lose 20 Pounds In a week?

It is not safe to lose weight rapidly, and losing 20 pounds in a week is definitely not safe.

According to experts, the safest way to lose weight is to lose about one to two pounds in a week. 

How Quickly Can I Lose 20 lbs?

Are you ready to take the safe route to shed off that extra 20lbs? When you lose 1 to 2 pounds weekly, you will lose 4 to 10 pounds.

So going by this, you can expect to lose 20 pounds within 5 to 6months. 

This will depend on many variables, including your current weight, lifestyle, and weight loss plan. 

Read more in a related post: Lose 30 Pounds in 30 Days

How Much Weight Can You Lose on a 7 Day Fast?

Are you fasting to lose weight? How much weight can lose within a week when fasting. Our answer; it all depends on the type of fasting.

Stick with us! 

The first type of fasting you can use is intermittent fasting. This is where you fast for short periods or restricting food consumption within particular periods.

For example, you can decide to eat within specific hours, like 8 hours, and consume nothing in the remaining 16 hours.

However, during the 8 hours of eating, you have to restrict what you eat, like avoiding carbs and foods with high calories. 

Several intermittent fasting strategies include the 16/8 method, the warrior diet, 5:2 diet, Eat Stop Eat plan, and alternate-day fasting.

Experts say that you can lose between 0.55lbs and 1.65lbs in 7 days, depending on which of these you pick.

The second method of fasting is water fasting. Unlike intermittent fasting, where you restrict your for short periods, water fasting involves avoiding food altogether.

The only thing you can consume at this time is water. For how long? We are glad you asked. 

For your safety, it is recommended that you practice water fasting for 24 hours to 72 hours.

Anything more than this, especially if you are trying to be Jesus and fast for 40 days, ensure you are under the supervision of your doctor. 

Water fasting can help you lose about 2 pounds every day. That’s about 14 pounds in 7 days! However, this comes with risks.

You could lose the wrong type of weight, like body mass, calories, and water, leading to dehydration and orthostatic hypotension.

And, if you have underlying medical conditions, water fasting puts you at a higher risk.  

How to Lose 20 Pounds in 1 week

Now that you have decided that you really want to lose 20 pounds in a week, we have some tips for you. 

However, you need to put everything you’ve into this, from motivating yourself to staying optimistic and never giving up.

Losing weight on a normal weight loss journey is demanding enough. Now, imaging losing 20 pounds rapidly! 

But it’s doable, and here’s how you can achieve it:

1. Do a Lifestyle Overhaul

One of the possibilities you are reading about losing weight this fast is because of your lifestyle.

Are you overeating junk food instead of making healthy meals at home? Do you think of exercise as laborious and a waste of time?

It’s time to change your mind and lifestyle. 

The top keys to losing weight are having a diet plan and a workout routine. Without these, losing weight becomes a more challenging task than it needs to be. 

You need to ensure that your meals have high protein and fiber content with fewer carbs and calories. 

Foods with high carbs and calories to avoid include: 

  • White bread 
  • Baked foods 
  • Candies 
  • White rice 
  • White pasta 
  • Flavored yogurt 
  • Fries and potato chips 
  • Refined juices 
  • Any processed foods 
  • Sodas 

If you must eat foods with carbs, you can eat the below:

  • Sweet potatoes
  • Corn 
  • Brown rice 
  • Quinoa 
  • Oats 
  • Lentils 
  • Kidney beans 
  • Fruits, like bananas, mangoes, and apples. 

While this makes your diet seem limiting, especially if you cut these off completely, you can eat foods with proteins and fiber to keep you healthy. These include:

  • Lean meat
  • Seafood
  • Eggs
  • Legumes
  • Seeds 
  • Nuts 
  • Poultry 
  • Whole grains 
  • And fruits will little fructose 

2. Start Exercising 

Watching your diet alone will not work with this rapid weight loss journey. The good news is that it is not a must that you subscribe to your local gym.

There are countless exercise routines you can do at home or in the office. 

First, ensure that you do cardio routines. These are workouts that increase your heart rate and keeps it going for longer.

Some of the best cardio workouts for losing weight are:

  • Running 
  • Walking 
  • Jogging 
  • Rope jumping 
  • Burpees
  • Squats 
  • Lunge jumps 
  • Swimming 
  • Cycling 
  • Aerobics 

Apart from cardio, you must also add heavy workout routines to your workout plan. 

Have you heard of resistance training and strength training? These help you improve your endurance and strength.

It can also come in handy in replacing fats you lose through rapid weight loss. This way, you will be stronger with no sagging skin. 

Some of the routines to include are:

  • Lifting weights 
  • Pull-ups
  • Push-ups 
  • Bench presses 
  • Dumbbell squats 
  • Glute bridges 
  • Planks 
  • Squats using resistance bands 

3. Increase Your Water Intake

Water is well known for reducing hunger pang, making you feel fuller, and increasing your metabolism.

As such, try to drink the recommended amount of 3.7 liars for men and 2.7 liters for women every day. If possible, you can even drink more. 

We recommend that you also drink at least a glass of water before every meal. As mentioned, water makes your stomach fuller.

In addition, this helps reduce the chance of overeating, which could be detrimental to your weight loss goals. 

4. Start Fasting 

You can forgo fasting when on a weight loss journey. However, since you want to lose a lot of weight rapidly, we recommend that you add fasting to your plan. 

As mentioned earlier, there are different types of fasting to adopt. Intermittent fasting is the safest route.

We also suggest that you consult your healthcare provider or advisor before you start fasting for weight loss purposes. 

Lose 20 Pounds 5 Days, Lose 20 Pounds 3 Days

Can you lose 20 pounds in 5 days or 3 days? It is possible but a very dangerous objective. You can use all the tips above for losing 20 pounds in a week.

However, be warned that it might come at risk for your health. 

The Bottomline

You can now get to work with the above tips on how to lose 20 pounds in 1 week.

Of course, losing weight is a personal matter, and we all handle it differently.

If for you it is to lose weight fast enough, keep in mind that health experts do not recommend it.

Still, it is achievable as long as you are willing to take risks and work extra hard.

Use our suggestions, like changing your lifestyle, drinking more water, and exercising, and you can achieve your goal. 

Related Post:

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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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