For obese people, a 20-pound weight loss can greatly improve the quality of their lives, and the probability of the disease, such as heart disease, is greatly reduced. So, the question is how long does it take to lose 20 pounds?
How long does it take to lose 20 pounds?
Generally, it is extremely difficult to lose 20 pounds in just a few weeks. Even lose 2 pounds a week requires usually high-intensity exercise training and a high degree of self-control of the diet.
However, that is a bit difficult for an ordinary person to hold on to.
So, how long does it take to lose 20 pounds? or how long does it take to lose 50 pounds?
It depends on the current weight, sex, and level of exercise. According to the survey, losing 20 pounds usually can take 10 to 20 weeks or more.
What you should know when you’re doing some effort to lose weight?
A reasonable plan schedule of weight loss
In general, It’s a healthy process to lose 2 pounds a week. If you want to lose 2 pounds a week, that means you need to burn 1,000 calories a day. That would allow you to burn 7,000 calories a week, the equivalent of 2 pounds of fat.
Specifically, how much weight you can lose depends on the amount of time you exercise, the diet you control, and the calories you burn.
If you’re a young person and active, you’re going to burn a lot of calories a day. It’s easy to lose 1,000 calories a day to reach your goal of losing 2 pounds a week, which will take about 20 pounds in about 10 weeks.
Well, for the older a woman or doesn’t exercise many people, then their daily calories are reduced accordingly. For example, about 250 to 500 calories per day, which is equivalent to a 0.5 to 1 pound reduction per week. At this rate, they will be able to reach her goal of losing 20 pounds in 20 to 40 weeks.
Enter your weight, height, age, gender, and activity level into the online calorie needs calculation, such as the Baylor College of Medicine’s Calorie Burn Calculator. Then choose how many calories you want to lose weight, and the calculator will calculate your minimum daily calorie needs.
In this way, eating only the lowest number of calories per day will ensure that you lose weight while keeping you healthy.
Don’t doubt yourself when weight loss enters a stasis
The body doesn’t always lose a pound a week like a motor. When your body is forced to change, so do your metabolic ability, and you will find that you may lose weight faster than expected.
And as your body adapts to new rhythms of a healthy life, such as new dietary rhythms and new exercise routines, your weight loss will slowly decline until you reach a platform period.
At this point, you’ll need to recalculate your calorie needs to recalibrate your weight loss plan.
Risks caused by losing weight too quickly
Some people eager to know how long does it take to lose 20 pounds, even how long to lose 50 pounds, or how much weight can I lose in 2 months.
Most people may not be satisfied with losing 20 pounds in a few decades, so they might use excessive diet plan and exercise to lose weight.
But it might make huge damage to their body. All things need to happen by an adaptation process, such as gasing the balloon, and you slowly inject it into the gas to fill it up quickly. However, when you force it to fit it in, you may not be able to get the effect.
Because of the resistance caused by the air pressure, the same is true for weight loss. If the weight loss rate is too fast, at this time, our body’s basic metabolism can not keep up. Then the balance of the body is disrupted, the skin will also be lead to loose due to the sudden loss of water and even appear orange skin signs.
Just like the destruction of the ecological environment, the body environment is suddenly disrupted, the body will erupt into numerous problems. Such as weakened resistance, endocrine disorders and so on.
How to lose 20 pounds as fast as possible?
Drink water appropriately to lose weight
Drinking water can’t lose weight directly, but it’s good for weight loss. Drinking enough water can drive the circulation of various substances in the metabolic system, which is conducive to the discharge of harmful substances and speed up metabolism.
In addition, drinking appropriate water at different time periods also has diverse roles.
Drinking a cup of warm water before breakfast can increase gastrointestinal contraction and promote the functioning of the digestive system. This is conducive to excretion, and can also keep you far from the gastroenterologist. Drinking a cup of warm water before lunch can effectively reduce the amount of food. This increases the feeling of satiety, thereby reducing the intake, to achieve weight loss.
But if drinking too much is easy to dilute our stomach mucous membranes. This is not conducive to the protection of the gastrointestinal tract. In fact, the gastroenterologist has the same opinion on it. At night, decrease the amount of water you drink, so as not to increase the burden on the kidneys.
Increase your protein intake
The intake of protein is good for weight loss. The famous Atkins diet (high protein weight loss) is the use of this principle. During the process of weight loss, especially when there is a gap in energy intake, the appropriate increase in the proportion of protein intake. For example, the meat, fish, shrimp, eggs, etc., can control appetite and reduce calorie intake.
In addition, protein has a high thermic effect of food. In layman’s terms, the body’s digestion and absorption of protein require more energy, up to 30%, compared with about 5% of carbohydrates and fats. And protein can supply less than half as much as fat.
Furthermore, protein intake contributes to help muscles repair and grow better and reduce loss. The increase in muscle weight can improve the basic metabolism, help to burn more calories, so as to achieve the goal of weight loss.
Choose a more appropriate way to lose weight in winter
The body’s metabolic rate in winter decreases, and what is eaten is more likely to be converted into fat. All in order to maintain body temperature and keep warm.
So winter is more likely to get fat. If you want to cut fat directly, it’s a less efficient thing to do.
At this time one more appropriate method is to do strength training.
The main positive correlation factors in metabolism are weight, temperature and muscle content. So, when the temperature is low in winter, the weight you want the body to stay the same, you have to improve the muscle content. Another external force factor is coffee, which has been demonstrated to improve metabolism by about 10 points.
Another reason to do strength training in winter is that your carbon water is easily absorbed and stored as fat in winter. We know that carbohydrates in the body first into the muscle cell liver cells. So you do strength training will synthesize the muscles, and then there is excess to convert into fat.
So instead of making body fat and then doing aerobic training to consume fat. You’d better do strength training at the previous stage and let the body build muscle. In fact, you can think of the winter as a pleasant period of muscle gain. In winter, muscle gain is done well, and the weight in spring will fall fast.
Maybe, you know how long does it take to lose 20 pounds, I bet you will lose weight succeed once you obey the healthy weight loss solutions.