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How to Lose 20 Pounds in a Month (And How Many Calories Per Day To Burn)

Weight loss can become an urgent goal when there is a big event or vacation coming up. WOndering if you can lose 20 pounds on one month?

Well actually, you can do it and of course – you know it’s goign to require increasing activity and decreasing calorie intake to get there but how exactly do you lose 20 pounds in 30 days?

Calories Per Day To Lose 20 Pounds in 1 Month

To lose 20 pounds in 30 days, you’d need to lose about 5 pounds per week. A pound of fat equals 3,500 calories, so to lose at this rate you need to use diet and exercise to create a deficit equal to 17,500 calories per week — or 2,500 calories per day. Source

Formula for 2500 per day calorie deficit:

A typical female of average build will burn about 1800 calories per day. In terms of daily calorie intake, you should consume about 1200 calories per day… You don’t want to go too much lower than that, because going lower can have an opposite effect on weight loss as your body goes into starvation mode and attempts to conserve calorie expenditure. So, you have a 600 calorie per day deficit right there between what you body burns per day to live vs. what you’ve consuming. The other 1900 calories per day deficit can be achieved with the steps below!

Steps To Lose 20 Pounds in a Month

Set your weight loss goals

Commit to a new lifestyle. Plan your diet and workout routines. Set realistic goals as you plan your weight loss program. Since you only have a month, aim to lose five pounds a week. There should be no cheat day as your time to drop the weight is limited. You can ask a nutritionist or a physical trainer for expert advise.

Eat more high-fiber foods

Fiber-rich foods can help with digestion, balance your blood sugar levels, and reduce food cravings. Studies have shown that fiber can also help prevent diabetes. Good fiber sources include whole grains, leafy greens, and fruits. Avoid refined fibers and replace them with whole ones. The recommended fiber consumption is 25 grams daily for women, and 38 grams for men.

Hydrate well

Increase fluid intake to hydrate

Water contains zero calories, but offers a lot of health benefits. It helps detoxify the body to remove all unwanted toxins and bacteria from your system. Experts recommend drinking at least eight glasses of water a day and more if you sweat a lot. If you hate drinking water, try infusing it with lemon.

Limit your carb intake

tasty and healthy meals for weight loss

You might be tempted to completely eliminate carbs from your diet. It is important to understand that there are good and bad carbs. The good ones are whole foods like potatoes, sweet potatoes, beans, brown rice, fruits, vegetables, whole wheat, oats, and the like. If you want to lose weight, however, you will have to keep your carb intake to a minimum.

Read Our Recent Article > How to Lose 40 Pounds Quickly!

Load up with proteins

Protein meals are fantastic for helping you to lose weight as fast as possible

Protein helps feed your muscles and keep you feeling full until the next meal. Focus on consuming lean proteins for good health. These include chicken, nuts, turkey, beans, poultry, legumes, eggs, and seafood.


outdoor exercise for weight loss

You need to sweat more to burn more. Exercising plays a big role in your weight loss plan. It does not only help you lose weight, but it also has a significant impact on your well-being. You can hire a fitness trainer to guide you. Make sure to workout at least four times a week. Go with a friend or join group classes, whichever will keep you motivated.

Include good fats in your diet

Protein for weight loss

Good fats help keep you feeling full for longer, and enjoy better health. The recommended daily fat intake is 44 to 66 grams. The bad fats are trans and saturated fat. The good ones are monounsaturated and polyunsaturated fats. These good guys help prevent heart disease, too. Examples of healthy fats include avocado, olive oil, coconut oil, fish, seeds, nuts, flax seeds, and fish oil.

Ditch the sugary drinks

Beverages that contain sugar must be avoided. If you must drink other beverages aside from water, you can consider green tea and fresh fruit juices. Avoid the juices that can be purchased from stores as they normally contain high amounts of sugar. You will also want to avoid alcohol, energy drinks, and cool drinks. Limit your milk intake, too.

Monitor your progress

How to Get Motivated and Stay Motivated to Lose Weight

Invest in a scale and measuring tape, and regularly check your body weight and measurements. Take photos of yourself, as well, so it will be easier to see the results. You can also use mobile apps to help you keep track of your progress. Never be afraid to ask friends and relatives to help you with your goal.

Also read: 15 Foods That Make Your Butt Bigger

About the author


Thank you for reading my article! I am Holly Nunan, a mother of three daughters aged four, six and eight. I'm an Exercise Physiologist with a passion for exercise, fitness, raising healthy children and natural and alternative remedies. I have a simple mission to help each reader that comes to our website to take away one new piece of healthy information that they can immediately apply to their life. If I've helped you find that today, it's mission accomplished!