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Here are 7 of the best ways to quickly and safely drop 20 pounds.
Although it might seem obvious, counting calories is one of the simplest and most efficient techniques to start losing weight quickly.
When you burn more calories than you consume — either by lowering your calorie intake or increasing your physical activity — you lose weight.
While limiting calories alone is typically not considered a sustainable approach to lose weight, counting calories can be an effective weight loss tool when accompanied with other diet and lifestyle alterations.
By monitoring your caloric intake, you can become more conscious of the foods you’re consuming and provide yourself with the information you need to make better decisions.
Summary When paired with other diet and lifestyle
counting calories can assist you in making healthier decisions to enhance
slimming down.
Increasing your water intake is an easy and low-effort strategy to speed up weight loss.
In fact, one study discovered that combining a low-calorie diet with extra water consumed before to meals caused weight reduction to increase by 44% over a 12-week period (2Trusted Source).
According to research, drinking more water may help you lose weight by boosting your metabolism and temporarily increasing the number of calories your body burns after meals.
Drinking 16.9 fluid ounces (500 ml) of water after 30–40 minutes increased metabolism by 30% in one trial of 14 individuals (3Trusted Source).
Additionally, drinking water with meals will help you feel full and curb your appetite.
Summary Water consumption might momentarily increase
To speed up weight reduction, decrease appetite and speed up metabolism. Drink to get the greatest results.
a minimum of 1–2 liters (34–68 fluid ounces) of water daily.
3. Increase Your Protein Intake
More protein-rich foods must be a part of your diet if you want to drop 20 pounds quickly.
While losing weight, a high-protein diet has been linked to reduced belly fat, preserved muscle mass, and improved metabolism (5Trusted Source, 6Trusted Source).
Additionally, protein might aid in decreasing calorie intake and appetite.
In one study of 19 adults, it was discovered that boosting protein intake by just 15% led to greater sensations of satiety and markedly decreased calorie intake, belly fat, and body weight (7Trusted Source).
Another study revealed that eating a high-protein breakfast significantly reduced ghrelin levels, the hormone that triggers hunger, compared to eating a high-carb breakfast (8Trusted Source).
Several nutritious sources of protein include meat, seafood, poultry, legumes, eggs, almonds, and seeds.
Summary Research has demonstrated that protein can reduce abdominal fat.
and physical size. In order to cut calories, it may also encourage sensations of fullness.
intake.
Reducing your intake of refined carbohydrates is another effective method for quickening weight loss
Refined carbohydrates are nutrient-poor because processing has stripped them of their fiber and nutritional value.
Additionally, they frequently have a high glycemic index, which makes them easily absorbed and digested. Rapid digestion causes blood sugar levels to rise and fall, which is followed by an increase in hunger (9Trusted Source).
Increased body fat and weight gain have also been linked to high refined carbohydrate diets.
One study of 2,834 participants found, for instance, that a higher intake of refined carbs was linked to an increase in belly fat whereas a higher intake of whole grains was linked to a decrease in belly fat (10Trusted Source).
Similar results were reported in a smaller trial, which found that eating more whole grains reduced calorie consumption and body weight compared to eating more refined grains (11Trusted Source).
Simply replace refined grains with nutritious, whole-grain alternatives like couscous, quinoa, brown rice, or barley to begin started, such as those found in pasta, white bread, cereal, and pre-packaged goods.
Summary Refined carbohydrates can cause hunger and
may lead to more weight gain and abdominal fat than the average person.
Grains.
Working against a force to build muscle strength and endurance is referred to as resistance training.
You can burn more calories even when you’re at rest by increasing your metabolism and fat burning with resistance training.
According to one study, 10 weeks of resistance exercise can boost metabolism by 7%, normalize blood sugar in diabetics, and help people lose 4 pounds (1.8 kg) of fat (12Trusted Source).
Another study including 94 women found that resistance exercise maintained metabolism and fat-free mass following weight loss, allowing the body to burn more calories throughout the day (13Trusted Source).
Start with body weight exercises like squats, planks, and lunges at home or in the gym.
In conclusion, resistance exercise can help raise
maintaining your metabolism and lean body mass will help you burn more calories.
all through the day.
Fiber travels through your digestive system slowly and undigested, delaying the emptying of your stomach to make you feel fuller for longer (14Trusted Source, 15Trusted Source).
Insoluble fiber, which is frequently present in wheat and vegetables, was found in one study to be helpful in reducing hunger and food consumption in healthy men (16Trusted Source).
The satiety-increasing properties of fiber may have significant weight-control implications.
Without making any other dietary or lifestyle modifications, one evaluation found that increasing fiber intake by 14 grams per day was associated with a 10% reduction in calorie consumption and 4.2 pounds (1.9 kg) of weight loss over a four-month period (17Trusted Source).
Additionally, a 20-month trial involving 252 women discovered that every gram of dietary fiber taken was linked to 0.25 percent and 0.50 pounds (0.25 kg) less body fat (18Trusted Source).
A healthy diet for weight loss must include a variety of fruits, vegetables, whole grains, nuts, and seeds because they are all excellent sources of fiber.
Summary Fiber helps you feel fuller longer to help
consuming habits, which could accelerate weight loss.
While changing your food and exercising more frequently are without a doubt the two best ways to lose 20 pounds, your sleep habits may also be essential.
In fact, a study of 245 women found that receiving at least seven hours of sleep each night as well as having higher sleep quality boosted the likelihood of successful weight loss by 33%. (19Trusted Source).
And just as getting enough sleep might help you succeed, getting too little sleep can lead to weight gain that happens gradually over time.
According to one study that followed 68,183 women for 16 years, those who slept five hours or less per night gained 2.5 pounds (1.14 kg) more on average than those who slept at least seven hours (20Trusted Source).
Another study revealed that even one night of inadequate sleep can boost hunger hormone levels, which may result in an increase in appetite and weight gain (21Trusted Source).
To promote a sound sleep cycle and accelerate weight reduction, try implementing a bedtime ritual every night, sticking to a schedule, and consuming less coffee before bed.
Summary Getting enough rest and making sleep improvements
Weight loss may benefit from quality. On the other hand, lacking sleep can result in
heightened appetite and weight gain.
(***affiliate link disclaimer*** This article contains affiliate links to products that you may find useful. If you click on these links and you decide to purchase any of the products, I will make a commission for the sale of that product.)
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