Skip to content

How Long Does It Take To Lose 20 Pounds Quickly?

How Long Does It Take To Lose 20 Pounds?

How Long Does It Take To Lose 20 Pounds Quickly? At this time, everyone wants to lose weight in less time. Because people have a busy schedule and do not want to give much time to exercise to improve health. They want to lose weight fast as possible.

You will see many results if you go to the internet and search “How Long Does It Take To Lose 20 Pounds?”. Many of these promise that you can lose 20 Pounds in a concise time such as 2 to 4 Weeks or 1 Month.

They show pictures of many people offering their Before and After photos. And people who want to lose weight compare themselves with these people. And they start to follow them. They also suggest unhealthy and dangerous calorie restrictions that do not work at all. But How Long Does It Take To Lose 20 Pounds?

Today, I will share with you How Long Does It Take To Lose 20 Pounds Quickly? I also share 20 Weight Loss Tips with you that help you to lose weight and grow your fitness.

How Long Does It Take To Lose 20 Pounds?

Many people ask this question to many fitness trainers and nutritionists. This is a common question asked by those who want to lose weight. They suggest many ways to lose weight such as By workout out daily, By walking daily, or By following a strict diet.

But what are the right ways to lose weight? We mentioned below some ways to lose weight suggested by the specialists.

How Long Does It Take To Lose 20 Pounds by Daily Workout?

It is true that you can lose weight by working out daily. Working out daily helps you in weight loss in many ways. It burns the fat that you have and helps you to build muscle. When you are working out, your fat is lost and converted into energy.

But the question is how does long it take to lose 20 pounds by working out daily? It depends on many factors such as which workout you are doing. Many workouts burn many calories from your body and how many times you do them, is also a weight loss factor.

How Long Does It Take To Lose 20 Pounds by Daily Workout?
Credit: Unsplash

Just suppose that your weight is 200 Pounds and you are cycling daily for 1 hour and it burns 381 Kcalories per day. At this rate, it would take 26 weeks to lose 20 pounds.

So, how long does it take to lose 20 pounds by working out daily? It depends on your efforts.

If you want to know how many calories you will burn after cycling, walking, or other exercises you can simply go to Google and search for Calorie Calculators. That gives you the exact results you want.

How Long Does It Take To Lose 20 Pounds by Walking Daily?

You can also burn calories and lose weight by walking daily. It depends on the speed at which you walk. It also depends on your body weight which finally decides how long it takes to lose 20 pounds by walking.

Here are some examples:

Suppose that your weight is 170 Pounds and you are walking at the pace of 3mph for 1 hour daily. You will burn 306 calories daily. It would take around 36 Weeks to lose 20 pounds.

But if you are walking at the pace of 4 mph, you will burn 423 calories and it would take around 23.5 Weeks to lose 20 pounds.

How Long Does It Take To Lose 20 Pounds by Running?

Running is also a good exercise for weight loss. Weight loss by running depends on how long you are running and what is your body weight. Then you can calculate How Long Does It Take To Lose 20 Pounds by Running?

How Long Does It Take To Lose 20 Pounds by Running?
Credit: Unsplash

For example,

You are running for 10 miles and your weight is 160 Pounds, you will burn 1200 calories by running. It will take 9 weeks to lose 20 pounds by running fast.

How Long Does It Take To Lose 20 Pounds by Following Strict Diet?

Diet is very important for weight loss. You need to follow a strict diet to lose weight. You can reduce your weight only by keeping your diet under control. To burn fat, you should reduce fat and carbs in your diet and increase the amount of protein, which will take less time for you to lose weight.

Along with exercise, you also need to follow a healthy diet. You need to avoid fatty food, oily, and junk food to lose weight. You can eat avocado, egg white, and olives. It would help you to lose 20 pounds by following a strict and healthy diet.

How Long Does It Take To Lose 20 Pounds in Healthy ways?

It is straightforward that in weight loss you have to burn more calories than you are assuming. You can burn calories by working out, walking, or many other ways. You can also lose weight by following the No Carb diet. But do you know that we can burn calories naturally?

Our body naturally burns calories in certain processes that keep us alive in our body such as blood circulation, Nutrient processing, Respiration, Cell production, and breathing. These processes in the body burn calories in our body because they need the energy to do their work. This is our BMR rate or Basel Metabolic Rate. BMR depends on our age, weight, height, and gender.

You can calculate your BMR rate by using the formula given below:

How to calculate BMR

Men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years)

Women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years)

For example, we are calculating BMR for a 40-year-old man who weighs 70 KG and his height is 174 CM. So

BMR = 88.362 + (13.397 x 70 KG) + (4.799 x 174 CM) – (5.677 x 40 Years) = 1634.098

This person’s body burns 1,634 calories daily.

BMR is also affected by environment, temperature, exercise, daily activities, and diet. Now we will calculate BMR by activities.

Sedentary: If he does minimal or no exercise then his BMR is 1911

Lightly active: If he does some exercise for one to three days then his BMR is 2190.

Moderately active: If he does exercise three to five days per week then his BMR is 2468

Very active: If he does daily exercise then his BMR is 2747.

You can use this tool to calculate your BMR.

Basic Information
Activity Level
Your results:
Target calorie intake per day:

If the man is moderately active, her BMR goes up to about 1,911 calories. At this point, it’s important to get an idea of his calorie intake. You can also use a free calorie calculator app or website to know your daily calorie intake.

Let’s say the man takes 2600 calories in his body, and his weight is maintained. Now he needs to reduce his calorie intake or burn more calories than he is taking in. If you want to lose weight fast and healthily we recommend combining both ways.

You can lose 20 pounds of body weight by doing exercises daily and reducing calorie intake.

Suppose that the man reduces calorie intake to 2300 and starts exercising daily to burn 300 calories. That puts him at a 600 calories deficit each day and a 4,200 calories deficit per week – that’s 1.2 pounds lost each week. At this rate, you could lose 20 pounds in 16 weeks, which is very good.

Some Factors That Help You To Lose Weight Fast

Here are I mentioned some factors that help You to lose weight fast.

What are your goals?

First of all, you have to decide how much weight you want to lose. The more weight you want to lose, the more time and effort you have to give.


How long does it take to lose 20 pounds? If you focus only on diet, it depends on how many calories you are cutting in a day

This will depend on how many calories you are taking daily. If you are cutting 500 calories daily, you will lose weight quickly.

You should not eat too much food. By doing this you will never be able to achieve your goal of losing 20 pounds. You Should include whole foods in your diet to get the best results.

Whole foods, veggies, protein, and water can help you to lose weight.

Good Sleep Also Matters

Sleep can sabotage your weight loss results. Sleep is almost equally as important as your diet when it comes to weight loss.

Good Sleep Also Matters
Credit: Unsplash

Many studies and research show that poor quality sleep increases the risk of weight gain and obesity.

So, sleep a minimum of 8 hours daily.

What activities or exercises do you do?

Sitting or sleeping too much can break your weight loss progress. You need to do workout or exercise daily that burns your calories daily.

24 Best Tips to Lose 20 Pounds Weight Healthily

How Long Does It Take To Lose 20 Pounds Quickly? Follow these 24 Best Tips to Lose 20 Pounds weight Healthily and Fastly. Here we go

1. First Prepare Yourself

If you are going to set your weight loss goals, you are thinking right. You’ve to prepare your mindset for the weight loss journey. You need consistency and dedication to achieve your goal. You will see difficult days in this journey. A strong mindset prepares you for this. Consistency and dedication will help you to achieve your goal.

2. Set Goals

How long does it take to lose 20 pounds of body weight? It depends on how you are setting goals. 20 pounds is a great goal. You can lose 1-2 Pounds in 1 week.

If you are thinking to lose a maximum of 2 Pounds in one week then you are safe. Because if you lose 5 pounds every day it will dangerous for you. Because you have to cut more calories and do more workouts in a day for it.

You can also correct your eating habits such as eating late at night. You can also quit junk food and snacks and you can save up to 500+ calories. Then, you can start walking daily to burn 300 Calories.

This means you are cutting 800 calories a day and 5600 calories per week. It equals 1.6 pounds in a week. This means you can lose your 20 pounds weight in only 12-13 weeks.

3. Eating Slowly

You need to eat slowly. It takes about 20 minutes for your brain to get the signal that you’re full. If you eat quickly because it takes time to know you’re full. So you have to chew slowly.

Eating Slowly
Credit: Unsplash

One bite should be chewed 32 times. Due to this, 50% of your food will be digested in the mouth itself. And the taste of the food will be even more and you will enjoy the food.

4. Exercise Daily

We clearly mentioned above that how you can lose weight fast by doing exercises. You can lose weight by doing exercises only. You can also lose weight by only changing your food.

Daily Excercise
Credit: Unsplash

But you can burn more calories by doing exercise. Daily exercises and workouts change the shape of your body and your body looks better.

5. Cut Calories

If you are going to lose 20 pounds of weight first you have to cut your calories. By cutting calories you can lose weight but slowly. Suppose a person who has 150 pounds weight eats 2500 calories every day.

Now he cut down 500 calories from his daily meal. Means 3500 calories per week. We know that 1 Pound = 3500 calories. So he will lose 1 Pound in one week and 20 pounds in 20 weeks.

How Long Does It Take To Lose 20 Pounds? The answer is 20 weeks.

6. Eat High Protein Foods

Eating plenty of protein can also help you maintain your muscle mass while losing fat.

Protein helps you to build muscles. It can also reduce your appetite and helps you to eat less. It also keeps your metabolism healthy and strong.

Protein digests slowly. You should include protein in every meal. Eggs, fish, and chicken breasts are one of the best sources of protein.

7. Eat High Fibre Foods

If you eat more fiber you will lose weight and maintain your weight easily. Because fiber can help you feel full. Fiber also increases your metabolism.

You can find fiber in plant foods such as fruit and veg, oats, whole grain, brown rice and pasta, and beans, peas, broccoli, and lentils.

8. Intermittent Fasting

You can burn calories by intermittent fasting. Think you are burning calories without reducing calorie intake. It will help you to lose weight. You should do intermittent fasting for one day a week if you are on weight loss.

9. Prepare Meals at Home

If you go out to eat food, you will increase your fat intake. Because we all know that restaurant meals are full of processed oils, fat, and salts that can increase your weight.

Instead, if you cook at home, you can cook your food as you want. You can insure how much fat, carbs, and protein you are taking in your meal.

10. Get a Good Sleep

Above I mentioned that good sleep kills your laziness. Because poor sleep can break your weight loss goals and increase the risk of obesity.

This is because a lack of sleep increases your hunger. You should sleep at least 8 hours. If you are struggling to get sleep at night, you have to be tired.

11. Drink More Water

You should drink 4-6 liter of water daily. It will help in weight loss. Water keeps your body hydrated. Sometimes humans think thrist as hunger. it causes you to eat more. But water helps you to feel full. By keeping hydrated, you will never eat without hunger.

Drink More Water
Credit: Unsplash

12. Check Your BMR

We mentioned above that how BMR can help you to calculate your daily calories. You can calculate calories by using BMR. BMR stands for basal metabolic rate.

It calculates calories used by our body in doing certain processes that keep us alive such as breathing and cell production. Which is calculated based on your age, height, weight, and gender. It also depends on how much activity you do in a day.

By BMR you can get an idea about how many calories your body burns and how much you need and many more things.

So it is also helpful for you for weight loss. And you can also check how long does it take to lose 20 pounds quickly.

13. Increase Magnesium in Your Diet

Magnesium also helps you to lose weight. If you are not getting enough magnesium your sleep quality will be poor. And we mentioned that good sleep how can you help in weight loss.

Increase your daily magnesium intake to get a good quality sleep. You can use a magnesium supplement or magnesium-rich foods – such as almonds

14. Walk Everyday

If you run every day, it is good and you should. But don’t do it over. Because it will increase cortisol in your body that cause weight gain. So do exercise and running in the limit as you can.

You can reduce your running and convert it into walking. Because walking can reduce the level of your grown cortisol. Walking also burns calories from your body it will also be helpful for you for weight loss.

15. Don’t Skip Meals

What is the ultimate goal of our body? Absolutely, to stay alive. You have to take meals on time daily take if you are on weight loss. So don’t skip meals and don’t eat over.

16. Eat More Fruits and Veggies

Fruits and veggies carrier low calories and are fit and full of antioxidants and fibers. They also contain minerals, vitamins, and other nutrients. So they can help you for weight loss.

17. Don’t Be Lazy

If you are lazy, you should avoid your laziness if you are on weight loss. Laziness is the biggest enemy of the human body. It can break your fitness goals. So avoid laziness. Don’t be lazy if you are on weight loss.

18. Avoid Junk Food Always

You should avoid eating junk food such as crisps, fizzy drinks, biscuits, and chocolate. Also, avoid eating out. You can make meals for yourself at home. Instead, you can eat fruits, oats, and unsweetened popcorn.

19. Don’t Consume Alcohol

If you consume alcohol you need to stop drinking it. Because a glass of wine carries many calories that will be a cause of your weight gain. Also, alcohol damage your liver and your metabolism.

20. Add Cardio Sessions to Your Gym Workout

By doing cardio you can burn more calories. Building muscles is important but cardio will help you to reach your goals. You can burn calories by adding cardio to your daily gym routine. You can add cardio sessions so you can lose weight faster.

21. Cut Carbs from your diet

Carbs provide you instant energy with nutrients and satiety. Many carbs have not have nutrients and eating them can cause weight gain. Such as white bread, pasta, and fries. In these types of foods, fiber is removed. That’s why these foods can’t keep you full.

B So by cutting carbs from your daily meals you can give a boost to your weight loss. But there is an option available for healthy carbs. You can choose whole food such as wholegrain, veggies, and fruits.

22. Lift Heavy Weights

Weight lifting is also the best way to lose weight. You can get many benefits by doing this. It helps you to build muscle. Muscle burns more calories than fat.

Second, you look leaner because muscles are short in size in comparison to fat. So replacing fat with muscle can help you to lose your 20 pounds quickly. Plus, lifting weight burns your calories.

23. Remove Desserts from your diet

If you are going to lose weight. Forget that even a thing called desserts happens in this world. Because if you eat desserts daily you never lose weight because desserts carry a ton of calories.

You can replace desserts with fruits. Fruits are low calories. Fruits also have a lot of nutrients like antioxidants and fibers. You can meet your daily requirements by using fruits.

24. Plan Your Meal

Try to plan your breakfast, lunch, and dinner for a week. You can make a shopping list. You can make a timetable for a day. It will help you to consistent with your fitness goals.

By doing this, you can eat, exercise, and sleep on time. It will be very helpful for you. You can also calculate how long does it take to lose 20 pounds quickly?

Hope this article was helpful for you.

Leave a Reply

Your email address will not be published.