So, You want to lose 20 lbs in a month, but you are not sure it is possible? This post will discuss why you may want to lose 20 lbs in one month. Then, I will explain the mechanics of weight loss and give you some recommendations to reach your goal. Lastly, I will share more sustainable alternatives that will empower you to lose weight.
Why Lose 20 lbs In a Month? Considering Your Reasons
if you want to lose 20 lbs in one month, you must be clear about your why. Otherwise, you will end up giving up. For example, women who decide to lose weight this quickly often do so because they have a special event coming up. Here are some other possible reasons:
- Needing to make drastic changes. Some people need fast results and strict rules to adhere to make changes. These are the all-or-nothing type of people.
- Can’t stand to see your reflection in the mirror. You must change whenever you have had enough and decide that you don’t care what it takes.
- Tired of feeling like crap. When you decide to feel better, you need to lose weight fast.
- Unsuccessfully tried the slow and steady approach. Maybe you have tried implementing lifestyle changes that were supposed to guarantee a slow and steady weight loss but didn’t see the results you were hoping for.
Whatever your reason, you can use it to stay motivated whatever your weight loss goal.
Can I Lose 20 lbs In a Month? What You Need to Know
To lose that much weight, you will need a drastic calorie deficit (which we will discuss).
How Many Calories Do I Need to Lose 20 lbs In a Month?
How many calories do you need to lose 20 lbs a month? Let’s do the math: a weight loss of 1 lb a week requires a calorie deficit of 3500 or about 500 calories daily. To lose 20 lbs in a month, you need to lose 5 lbs a week. This would mean a calorie deficit of 17,500 calories or 2,500 calories daily. Oh, my gosh! Now, I realize how incredibly crazy this is. The average woman probably needs about 2,500 calories daily so this weight loss would require a complete fast! Month-long water fast is completely unsafe, and I cannot recommend it. So, let’s look at your alternatives.
What About Losing Weight By Decreasing Inflammation?
Now, maybe some of you are thinking: Weight loss isn’t just about calories in and calories out! I know so-and-so lost 20 lbs without fasting by cutting out inflammatory foods from her diet! Of course, that’s true! If you are eating out multiple times a week and consuming 3,000 calories daily (did you know that most restaurant meals add up to about 1,000 calories?), avoiding common inflammatory foods will have a huge impact! Here are some foods to consider eliminating from your diet:
- seed oils (canola, soybean, cottonseed, corn, etc.)
- gluten and processed grains (like gluten-free baked goods)
The thing is, I know that most women who follow me already have a fairly clean diet. They cook most of their meals at home and know which foods support their health goals and which don’t.
Weight Loss Alternatives
How about losing 10 lbs this month?
Losing 10 lbs a Month
I don’t recommend losing that much weight, but it is a possible alternative. If you choose that option, eat nutrient-dense foods and practice intermittent fasting.
The key to successfully implementing a strict calorie restriction is to fill your stomach with foods that are low in calories but high in nutrition (which is the definition of nutrient-dense). Overall, the most nutrient-dense foods are vegetables, fruits, and herbs. Read more in my post Intermittent Fasting Food List: Yes and No Foods for Weight Loss Success.
To lose 10 lbs in a month, you will get to eat only about 1,200 calories. I recommend that instead of dividing this number into three meals, you take advantage of the power of intermittent fasting and restrict your calorie intake to a few hours. How will this help? It will empower you to train your body to switch from glucose to ketones for energy, reducing your appetite and food cravings. To achieve this, make your eating window short enough to allow your body to achieve ketosis daily. Stay in the (1 mmol/L range ketosis) for 2-3 hours.
Measuring Your Ketones
I could tell I achieved this type of ketosis first because of how I felt. My hunger didn’t make me feel bad. On the contrary, I felt amazing! I could feel my stomach grumbling, and it didn’t bother me. It’s like a switch was turned on! You will feel it too! Another option is to purchase a ketone monitor (which is what I did, and that’s how I discovered that the switch happened at around 1 mmol on a ketone monitor).
I use the Keto Mojo. Get a 15 percent discount with my affiliate link.
For another intermittent fasting protocol that will enable you to lose 10 lbs this month. read How to Lose 10 lbs in a Month (No Counting Calories).
Losing 2 lbs a Month
Losing 2 lbs a month is my favored approach. Of course, you could do a hybrid of losing 10 lbs a month and 2 lbs a month for a weight loss goal of 5 lbs.
My only caution to picking a higher weight loss goal would be that most women underestimate what it takes to lose weight. They also underestimate how difficult a calorie deficit can feel and how much food they eat. They think they are not eating much, yet not losing weight, and imagine they have a slow metabolism, so they give up until they find the next best diet. I have seen this times and times again.
On the other hand, a slow weight loss goal enables you to adjust gradually to your new food intake, and it becomes part of your lifestyle.
Why You Should Make Sustainable Lifestyle Changes
When your weight loss goal is slow enough to become a lifestyle change, you increase your chance to never gaining the weight back. You make small changes that create a big impact. Your mindset becomes completely different. Instead of focusing on the scale multiple times a week, you get to focus on different health markers like:
- energy level
You become more in tune with your body’s cues as you focus on finding your optimal fasting window and discovering how ketosis affects you.
The get personalized advice and accountability, consider getting one-on-one coaching or purchasing my 30-Day Intermittent Fasting Transformation program as a stand-alone resource. The program includes video lessons, ebooks, checklists, spreadsheets, and everything else you may need to progress and create your weight loss success story.
When You Have Tried the Slow and Steady Approach Before
Maybe you want to lose weight fast because you have tried the slow and steady approach before, which didn’t work for you. You need to see fast results to stay motivated. And that case, try my protocol to lose 10 lbs this month. It will enable you to start healing your body from food cravings. It will stabilize your appetite, and, with time, you will be ready to move on to a more sustainable approach.
Furthermore, consider getting one-on-one coaching. We can address your mindset together.
Can I Lose 20 lbs In a Month Video
If you were wondering, can I lose 20 lbs in a month and are disappointed to learn that you need to find a new weight loss goal, please remember that weight loss is not just a number on the scale. The number one goal is to heal your body. When you implement lifestyle changes to lose weight, you reduce inflammation, sleep better, feel more energized, and become stronger and more in tune with your body.