Written by Kirsten Yovino | CPT Brookbush Institute
Fact checked by Sam Coleman, Co-founder
FACT CHECKED
We get it. Once you make up your mind to lose weight, you want it gone ASAP.
And what better way to kick-start your weight-loss efforts than to set a big goal, like losing 20 pounds in a month? But, before you put that plan in place, there are a few questions that need answering.
Can you actually lose 20 pounds in a month? Is it safe to do so? And if so, how can you successfully shed a significant amount of weight? The good news is you've come to the right place to get those questions answered!
In fact, we'll answer one right now. Yes, some people can lose 20 pounds in a month. But, this isn't true for everyone, and it's not always safe either. We're about to dig into this, along with when it's safe vs. not safe, and tips and tricks for losing a significant amount of weight and keeping it off.
Table of Contents:
- What It Takes To Lose 20 Pounds In A Month
- Is It Possible To Lose 20 Pounds In A Month?
- Is It Safe To Lose 20 Pounds In Just 4 Weeks?
- How To Lose 20 Pounds Quickly
- Diet & Exercise Tips
- Additional Tips To Lose Weight & Keep It Off
Weight Loss Math: What It Takes To Lose 20 Pounds in a Month
Losing weight boils down to calories in vs calories out, and before we dig into losing 20 pounds a month in more detail, we need to understand what it takes to lose that much. The first thing to know is that one pound of body fat is around 3,500 calories.
To lose 20 pounds in a month, you must:
- Lose 5 pounds per week.
- To lose 5 pounds per week, you need to be at a deficit of around 17,500 calories per week.
- A 17,500 calorie deficit per week is a deficit of 2,500 calories per day.
Is It Possible To Lose 20 Pounds In A Month?
Keep the numbers we just went over in mind as we discuss whether it's possible to lose that much weight in a month, because it plays a huge role in whether this type of weight loss is truly obtainable.
For those with a significant amount of weight to lose: Yes, it is possible to lose 20 pounds in a month with proper diet and exercise.
Now, let's look at a few different scenarios in more detail.
Is It Possible For Someone Already At A Healthy Weight To Lose 20 Pounds In A Month?
If you don't have that much weight to lose to begin with, then no, losing 20 pounds in a month is not possible.
It's likely if you're a healthy weight that your maintenance calorie intake is around 2,500 calories per day (or even less), which would mean you'd have to eat next to nothing every day. That's not safe or healthy.
Is It Possible For Someone Who Is Overweight To Lose 20 Pounds In A Month?
Now, let's say you are overweight or obese, and your maintenance level is much higher, i.e. around 3,500, then you could manage a 2,500 calorie deficit. Would you feel good? Probably not, but it's possible. Also keep in mind that your maintenance level will become less as you weigh less, so to continue this deficit of 2,500 per day would become increasingly more difficult.
All in all, it's going to depend on the individual. It is possible, but it may not be possible for you. If you feel healthy enough to try it, then go ahead, and if you feel bad doing it, just take things slower.
And, we highly recommend consulting a doctor before trying to lose a significant amount of weight in a short time period.
Is It Safe To Lose 20 Pounds In A Month?
This is a far better question to ask.
And the answer to this one is no, for the majority of people, it is not safe to lose 20 pounds in a month.
Losing weight too quickly often comes with a metabolism that slows down, increases cravings, and risks that include muscle loss, gallstones, increased (or decreased) hormones, and nutritional deficiencies.
It’s much healthier to lose weight at a sustainable, slow rate, with research showing that you'll be much more successful when following a plan you can maintain in the long run1. This can vary depending on various factors such as weight, age, gender, and physical activity.
Some calorie deficit suggestions for maintainable weight loss include:
- 500 calorie deficit per day, about 1 pound weight loss per week
- 750 calorie deficit per day, about 1.5 pound weight loss per week
- 1,000 calorie deficit per day, about 2 pounds weight loss per week
This gradual weight loss allows you to eliminate health issues and to keep it off for the long haul. It’s more about changing your lifestyle than it is about dieting.
For more resources, ladies, be sure to check out our top weight loss tips to help get you started. And, for more great weight loss advice, head to our article: How To Burn 500 Calories A Day.
HOW TO LOSE 20 POUNDS FAST (AND POSSIBLY IN A MONTH)
If you have a significant amount of weight to lose and you've determined it's safe for you to do so, to lose 20 pounds in a month, three factors will help you maintain a healthy life and hit your weight loss goals.
To lose 20 pounds in a month, you must:
- Diet
- Exercise
- Get good sleep
It has been proven again and again that each of these serves an important role together in improving both your physical and mental health.
a) DIET:
Eating the right combination of foods will help combat fatigue, improve all functions including digesting foods, maintain a healthy immune system, and repair the body naturally. In addition, eating enough food, even when dieting, is crucial as eating the right foods will fill you up, keep your metabolism working, and curve cravings, all of which will make it more of a sustainable lifestyle and less of a short-fix diet.
Eating a healthy diet will drastically change your life, your dieting efforts, and your weight.
Choosing to eat whole, nutritious foods that will keep your metabolism running well, and you’ll find that you're hungry less often when eating clean, healthy foods.
Don't worry! We will cover how to calculate your total daily energy expenditure (TDEE) later on in this article, so you know how many calories you should eat based on your weight loss goal, as well as a sample diet plan and the most nutritious foods to eat.
b) EXERCISE:
Exercise, whether it’s walking, swimming, riding a bike, or yoga, leads to better weight-loss results and improves your overall health2. With just 20 to 40 minutes of moving your body a day, you can reduce anxiety, improve weight management, strengthen bones, lower blood pressure, and help you get a better night's sleep. There are a ton of benefits for both your physical health and mental health.
On a calorie deficit, you won't be able to train as hard, but you can train smart, efficiently, and effectively. Below we will provide a sample workout plan and more resources for you to explore.
c) SLEEP:
Lack of sleep leads us to overeat, make unhealthy food choices, lack energy, consume more calories, and put you at an increased risk of many health conditions.
Sleeping 7 to 9 hours allows your body to recover and regulate hormones, leptin and ghrelin, that affect your metabolism. Here's a look at why they're both so important.
- Leptin is a hormone that tells you to stop eating.
- Ghrelin is the hormone that tells you when to eat.
Interestingly, research shows that those who get more good sleep each night lose more weight compared to those who do not3.
How To DIET TO LOSE 20LBS IN ONE MONTH
When dieting, the three factors you need to consider are:
- TDEE (Total Daily Energy Expenditure)
- What Foods To Eat
- Macros
Let's look at each more closely.
1) TDEE:
The first thing we need to discuss is TDEE, because without it, you won't know how much food you can eat. If you just guess, you can lose weight, but you may be surprised how many calories you are consuming.
If your goal is to lose 20 pounds in a month, you will certainly need to count calories to ensure you are eating just the right amount and to also keep track moving forward as your weight adjusts.
So what is TDEE? TDEE, or Total Daily Energy Expenditure, is how many calories you burn each day. So, if your TDEE is 3,000, then that's your maintenance level, meaning if you eat that many calories, you won't gain or lose weight.
How To Calculate Your TDEE
Knowing your TDEE will give you the upper hand when determining how many calories you should be eating to obtain your weight loss goals.
The amount of calories you eat is determined by the amount of calories going out. To lose weight, you must burn more calories than you put into your body, because once your body uses what it needs for energy, it will store the leftover calories as fat. A caloric deficit is the only real way to lose weight faster.
TDEE is calculated by first determining your Basal Metabolic Rate and multiplying that by your activity level. Sounds complex right? Don’t worry there are plenty of apps and websites that you can use to measure both your BMR and TDEE. This isn’t a step that you want to leave out.
Here is a good TDEE calculator. It's going to tell you a pretty close estimate of what your TDEE is, then you can determine how many calories you want to cut per day from there.
Remember, 3,500 calories is a pound.
Your Calorie Deficit Plan:
Once you determine your TDEE and weight loss goal, start slow with a calorie deficit. For example, if you want to reach a deficit of 1,000 calories, don't just start at -1,000 per day.
Instead, do this:
- Follow a 200-300 calorie deficit for a couple of days.
- Then, follow a 300-500 calorie deficit for a few days.
- Increase your deficit to a 500-700 calorie deficit for another few days.
- Continue increasing your deficit by 100 to 200 calories until you reach your daily deficit goal.
The same method should be applied when you are increasing your calories to your new maintenance level after your weight loss goal has been achieved. Also, be sure to adjust your TDEE weekly to account for the weight loss you achieve. This is particularly true if you are doing rapid weight loss. If you're targeting 1 pound per week, you won't have to do it as often.
2) FOODS:
The type of calories that you put into your body matters for a variety of reasons. Different foods can affect your hormone levels and metabolism, increase cravings, and leave you feeling unsatisfied. We’ve heard the term empty calories before. These are calories that have no nutritional value and are the foods that you want to avoid.
Eating nutrient-dense foods such as vegetables, whole grains, legumes, meat, fish and poultry will provide your body with the necessary vitamins and minerals, give you the necessary fuel needed for it to function properly, and reduce the amount of calories that you eat to feel full.
Below are the best sources for protein, carbs, and fats, which if you stick to in proper portions and stay under your TDEE then you will certainly lose weight.
Good sources of protein:
- Lean beef (25g of protein per 85g)
- Chicken (53g of protein per chicken breast)
- Tuna (27g of protein per 142g)
- Eggs (6g of protein per egg)
- Nuts, especially almonds (6g of protein per 28g)
- Oats (11g of protein per 128g)
- Lentils (18g of protein per 198g)
- Greek yogurt (17g of protein per 170g)
Good sources of whole grains:
- Quinoa
- Bulgar
- Brown Rice
- Barley
- Oats
Good sources of healthy fats:
- Avocados
- Nuts & Seeds
- Olive Oil
- Fatty Fish like Salmon, Cod, Anchovies
3) MACROS:
Macro counting can be a great way to lose weight. The best macronutrient (macros) ratio for losing weight is:
- 10-30% carbs
- 40-50% protein
- 30-40% fat
SAMPLE DAILY DIET FOR QUICK YET SAFE & HEALTH WEIGHT LOSS
You’ll need to choose a diet that fits into your calories. Here is a sample meal plan that shows you can eat food to lose weight. There’s no reason to starve yourself even if you want to lose weight quickly.
Sample 7 Day Meal Plan:
Note: This may not work for losing 20lbs in a month, but you get the idea (which is you can still eat a variety of foods!). You'll just have to adjust the serving sizes accordingly.
Day One:
- Breakfast: Overnight Oats with nut butter and blueberries
- Lunch: Greek Salad topped with Grilled Chicken
- Dinner: Salmon & Asparagus in a Lemon-Garlic Butter Sauce over Quinoa
Day Two:
- Breakfast: Veggie Omelet
- Lunch: Paleo Avocado Chicken Salad
- Dinner: Lettuce wrapped cheeseburger with fresh green beans
Day Three:
- Breakfast: 8ounce Breakfast Smoothie - Oats, spinach, strawberries, protein, and milk
- Lunch: Egg salad on a lettuce wrap
- Dinner: Grilled chicken teriyaki over brown rice and broccoli
Day Four:
- Breakfast: Peanut butter and banana oatmeal
- Lunch: Taco Salad
- Dinner: Grilled veggies and lentils in a corn tortilla with a side Caesar salad
Day Five:
- Breakfast: Egg omelet with spinach and cheese
- Lunch: Chili
- Dinner: Chicken Kabobs and two servings of pan-fried broccoli
Day Six:
- Breakfast: Strawberry smoothie and ounce of Pecans on side
- Lunch: Lemon Avocado Salad
- Dinner: Ground beef stuffed Zucchini
Day Seven:
- Breakfast: Oatmeal and apples topped with pecans
- Lunch: Cup of tomato soup with a side of raw veggies and 1/4 cup of hummus.
- Dinner: 4 ounces grilled BBQ chicken breast with sautéed spinach and 1/2 sweet potato
You could do an even simpler diet if you wanted to. You could eat the same things for every meal if you find it easier. The above is just to show you that you can eat pretty normal and well-rounded and still lose weight. In addition, these Supplements For Cutting may be useful in hitting your weight loss goals faster.
EXERCISE Plan TO LOSE 20LBS IN ONE MONTH
Changing the way that you eat isn’t going to be enough to help you lose 20 pounds in a month.
You also need to get a proper exercise program in place, as this will amplify your results, rev your metabolism, and help you feel great overall. Moreover, it's going to help you achieve the right body composition.
The three types of training you should be doing to lose weight are:
- Resistance Training
- Cardio
- High Intensity Interval Training (HIIT)
Since you are aiming to lose weight, your focus is not to build muscle, and your workout split will take that into account.
A weight loss training routine can look like this:
Day 1: Resistance Training
Day 2: Cardio
Day 3: HIIT
Day 4-5: Rest
- Repeat
or
Day 1: Resistance Training + Light Cardio
Day 2: HIIT
Day 3: Rest
- Repeat
1) RESISTANCE TRAINING:
Resistance training, or strength training, can be done with bodyweight-only exercises, weightlifting, or a mix of the two. It really depends on what you have access to and what your fitness level is. As a complete beginner, doing bodyweight-only workouts for the first month will be challenging enough.
For your weight loss journey, full body workouts are typically best for weight training. An upper lower split is also a solid option. If you prefer another type of workout split, these are the best workout splits.
And if you still aren't sure whether a full body routine or workout split is right for you, here's an article we wrote that weighs up the pros and cons of full body vs split training.
Whatever you choose, we recommend focusing the majority of your workout on compound exercises & lifts. This is because they provide the biggest bang for your buck.
Assuming you are going to go with the recommended full-body routine, here are two sample routines that you can alternate between when trying to lose 20 pounds in a month.
Session A:
- Squats x 3-4 sets
- Deadlifts (Glute Bridges if bodyweight-only) x 3-4 sets
- Bench Press (Push Ups if bodyweight-only) x 3-4 sets
- Pull Ups (Assisted or Lat Pull Downs if needed) x 3-4 sets
- Accessory or Core Exercise (choose one exercise, which you can alternate each time) x 2-3 sets
Session B:
- Overhead Press (Pike Push Ups if bodyweight only) x 3-4 sets
- Lunges x 3-4 sets
- Dips x 3-4 sets
- Back Extensions (or Kettlebell/Dumbbell Swings) x 3 sets
- Accessory or Core Exercise (choose one exercise, which you can alternate each time) x 2-3 sets
Workout Notes:
- You can mix up your rep ranges, but aim for one that is challenging yet doesn't bring you to failure. Leave a couple of reps left in the tank each set.
- As for rest time, try to make your workouts quick to keep your heart rate up. Resting 30-60 seconds is generally good, but if you need to take more time, that's fine.
- Barbells, Dumbbells, Kettlebells and Resistance Bands are all good equipment to use for the above exercises, if you choose to have external resistance.
Prefer bodyweight training? Try our 8 Week Bodyweight Workout Plan!
2) LOW-INTENSITY CARDIO:
Low-intensity cardio workouts include power walking, jogging, bicycling, swimming, and aerobics. These are perfect options for beginners or those with physical limitations. Since you are doing resistance training and HIIT as well, aim for 2-4 low-intensity cardio sessions of 30-60 minutes per week.
If you were not doing HIIT, you could up that to 3-5 per week.
When doing cardio, try to stay in the cardio heart rate range, which is about 50-85% max capacity.
3) HIGH-INTENSITY INTERVAL TRAINING (HIIT):
Doing 1 or 2 HIIT sessions per week is a great way to burn a lot of calories fast and to keep burning them long after the workout is over (it's called the EPOC effect, aka after burn effect).
The best HIIT workouts are sprints or bodyweight workouts with explosive exercises.
Sample HIIT bodyweight routine:
30 seconds work, 15 seconds rest x 10 rounds:
- Jumping Jacks
- Squat Jumps
- Burpees
Sample HIIT workouts on a treadmill:
- Warm up for 5 minutes.
- 1 minute sprint at a high-intensity speed (85+% max speed) followed by 30 seconds walking speed x 10 sets.
- Cool down for 3-5 minutes
That's not easy, and neither is this one:
- 20 seconds sprint, 10 seconds rest/walk x 8 sets
Beginner HIIT Option:
- 30 second sprint, 30 second walk x 10 sets.
In the end, with HIIT, you want to keep your heart rate up at above 85% for 20+ seconds, then rest just long enough so it doesn't drop below 60-65% then repeat for 5-15 minutes. This is going to help your cardiorespiratory health and VO2 max, muscle maintenance, fat loss, and more.
If you'd like some more awesome HIIT moves, check out our articles on HIIT for Beginners and these awesome HIIT Treadmill Workouts.
Final Exercise Tips
Here are a few more pointers to help you succeed!
- Don't go too hard too fast. Working out is essential, but don't go all out the first week. Push yourself but leave some gas in the tank and slowly (and progressively) make your workouts harder overtime. The last thing you want is to push yourself so hard the first day and then you are sore and discouraged to workout more. It's better to start easy and ramp up from there.
- Utilize low calorie energy boosts to get the most out of your workout. If you feel low on energy, black coffee is great as it is pretty much 0 calories. Or, make your own preworkout to control exactly what you are putting into your body in terms of calories and ingredients. That said, most pre workouts are very low-calorie, including these 7 Best Tasting Pre Workouts!
7 Important Tips For Losing 20 Pounds In A Month
The following tips are essential if you want to lose weight, especially 20 pounds in as little as a month.
The 7 best tips for losing 20 pounds quickly are:
- Reduce Calories
- Eliminate Bad Foods
- Drink More Water
- Try Intermittent Fasting
- Eat More Protein
- Increase Your Fiber Intake
- Exercise
Let's look at each of these more closely.
1. Reduce Calories:
The most basic principle of losing weight is to eat at a calorie deficit, which can be achieved in two different ways:
- Reducing your food intake
- Increasing physical activity
The best scenario is to use both of these strategies, which actually allows you to eat a little more.
Note: An appetite suppressant supplement can help curb your hunger, making keeping your calorie intake low considerably easier. Here's our recommended list of the best appetite suppressants on the market. If you don't want to read through them all, to save you time, our top pick is PhenQ (review)
2. Eliminate Bad Foods:
Eliminating foods that are high in carbs, sugar, and overly processed will help you to quickly lose weight. You’ll find that within just a few days of eliminating these types of foods you’re not as bloated as you were, have fewer cravings, and feel fuller. This not only helps you to feel better, but it also reduces the amount of calories you're eating.
You can begin by swapping out refined grains such as pasta, white breads, cereals, and pre-packaged products for healthier alternatives. You can choose alternatives such as couscous, quinoa, brown rice, or barley.
3. Increase Water Intake:
Water is essential, and often forgotten about. Many people struggle with their energy, performance, and fat loss because they are not drinking enough water.
Drinking water does many things for our overall health and weight loss efforts - including helping to keep you feeling full and curbing your appetite. Drinking an adequate amount of water will help you to burn more calories. This is called resting energy expenditure, and it's a simple way to increase your weight loss efforts.
For maximum results, you should drink at least 34–68 fluid ounces of water per day.
4. Intermittent Fasting:
Intermittent fasting is an effective way to not only lose weight but also visceral fat, which is the fat that is deep inside your body wrapping around the abdominal organs.
By fasting a specific amount of time, and eating within the allocated time frame, you’ll consume fewer calories and it will even boost your metabolism. This aids in eliminating the need to count calories. However, fasting alone isn’t going to provide you with the results you’re hoping for.
The most common intermittent fasting window is 16:8. This simply means that you’ll fast for 16 hours and eat within an 8-hour time frame. In your eating window, you should focus on eating whole foods, foods high in fiber, and staying hydrated throughout the day for it to be more effective.
Check out our 16/8 Intermittent Fasting Meal Plan to get started!
Also, get insights into the research behind working out fasted here.
5. Increase Protein Intake:
Protein is an important nutrient that significantly helps to improve body composition and weight loss progress, making it an excellent food for supporting weight-loss goals.
Protein-rich foods are known to decrease belly fat, preserve your metabolism, and maintain muscle mass. But that’s not all they can do.
Protein reduces your appetite, which decreases the amount of calories you take in. You should aim to eat around .8-1 grams of protein per pound of body weight, if your calorie deficit can allow for it.
6. Eat More Fiber:
Fiber serves many purposes when trying to lose weight. It keeps you feeling full, reduces calorie intake by moving undigested food slowly through your gastrointestinal tract, and improves your overall health.
Some high-fiber foods include fruits, vegetables, whole grains, nuts, and seeds. And, by simply increasing your daily intake of fiber to a minimum of 14 grams per day, you can you will boost your weight loss.
Note: Fiber is not used for energy or stored in the body, so the calories of fiber don't count toward your total daily calorie intake.
7. Exercise:
No matter how much weight you want to lose, adding some type of exercise routine is a must, whether it’s cardio, weight lifting, HIIT, CrossFit, or any other exercise. Physical activity increases your heart rate, burns more calories, supports lean muscle mass, effectively amp up your weight loss efforts, and helps you to feel more satisfied and full after a meal.
With just 20-40 minutes of cardio a day five times a week, you can dramatically boost your weight loss.
Cardio ideas include:
- Walking
- Running
- Jumping rope
- Rowing
- Boxing
The best part is, you can eat a little more because of your workouts. For example, if you want to eat at a deficit of 1,000 calories per day, and your workout burns 500 calories, you can add 500 more calories of eating than what you would without the workout. This is great for your metabolism and sanity!
LOSING 20LBS IN A MONTH: Final Tips & Takeaways
We've covered a lot here, and we hope that you now have the resources and information needed to lose weight safely and sustainably. For many, this will likely not equate to losing 20 pounds in a month, and that's okay!
Slow and steady will help you win your weight-loss race. Keep these final tips in mind as you start on your weight loss journey.
- Losing 20 pounds in a month is doable for some, but it won't be easy. You will need to be at a calorie deficit of about 17,500 calories per week.
- It's easier, safer, and more sustainable to lose weight slower. A good place to start is 5-10 pounds per month.
- To lose weight you need a combination of a healthy diet, well-rounded exercise, and 7-9 hours of sleep per night.
- Drink lots of water.
And, remember, the best dieting approach is the one you can stick to in the long term!
Looking for more great weight loss content? Check out our article: Is It Possible To Lose 30 Pounds In A Month?
References:
- Kim JY. Optimal diet strategies for weight loss and weight loss maintenance. Journal of Obesity & Metabolic Syndrome. 2020;30(1). doi:https://doi.org/10.7570/jomes20065
- Cox CE. Role of Physical Activity for Weight Loss and Weight Maintenance. Diabetes Spectrum. 2017;30(3):157-160. doi:https://doi.org/10.2337/ds17-0013
- Chaput JP, Tremblay A. Adequate sleep to improve the treatment of obesity. CMAJ. 2012;184(18):1975-1976. doi:https://doi.org/10.1503/cmaj.120876
Kirsten Yovino
Author