Quick weight loss -
This can be done by either consuming less food, exercising more, or both. Losing weight safely typically involves losing pounds per week.
Once the weight is lost, you can often maintain your new weight with a continued combination of exercise and a balanced, nutritious diet. Eating more fruit, vegetables, lean proteins, and healthy fats, while eating fewer refined carbs can be very effective.
For some, counting calories may be an effective way to start losing weight, especially when paired with other diet and lifestyle modifications. But, if you are predisposed to eating disorders, there may be a risk that counting calories can lead to worsening symptoms, though the research on this is mixed.
Learn how many calories you should reduce your intake for sustainable weight loss. When paired with other diet and lifestyle changes, counting calories may help you make healthier choices to increase weight loss. However, if you have risk factors for or have had an eating disorder in the past, you should consider other methods of weight loss.
You may find that drinking water with meals can help you feel fuller, reducing your appetite and intake. A meta-analysis found that replacing high-calorie beverages with water was more effective than simply increasing daily water intake or drinking lots of water before meals. However, the authors noted that the studies were low-quality, so more research is needed.
A more recent study published in found a positive association between increasing water intake and weight loss and maintenance in a population of Mediterranean older adults.
Drinking water in place of other beverages may help you with your weight loss goals. Studies indicate it may help you reduce weight, particularly if you replace high calorie drinks with water.
According to a study , a high-protein diet can help with weight loss, at least for a period of months. This may work because protein alters your hormone levels and other metabolic processes so you can feel fuller for longer. It can also help increase the amount of energy you use, which can help contribute to weight loss.
That said the researchers note a lack of long-term studies on the effect of protein on weight loss. Learn about healthy sources of protein. Studies have shown that protein may promote feelings of fullness by reducing calorie intake, which can help contribute to weight loss.
The manufacturing process strips refined carbs of their fiber content, resulting in a final product with a higher glycemic index. Foods higher on the glycemic index rapidly increase your blood sugar levels.
A crash tends to follow the spike, which can lead to increased hunger and consumption of more food. A study found that combining a diet containing lower glycemic index foods with a high protein intake diet may be an effective way to lose weight.
However, according to a review of studies , researchers noted that very little evidence supports the conclusion that low-glycemic foods are superior to high-glycemic foods for weight loss. Meanwhile, another study also suggests that a short-term protein-focused diet might work better than eating low-glycemic foods.
If you are interested in cutting out refined carbs, here are 13 easy ways to reduce your carbohydrate intake. Refined carbs can increase hunger levels sooner than whole grains, which may contribute to weight gain.
Resistance training has several benefits. When it comes to weight loss, a study noted that it can help prevent the loss of lean muscle mass as you lose weight. In a study , researchers found that resting metabolism increased slightly with resistance training and participants added the most lean muscle with resistance training and no dietary changes.
However, the resistance training plus dietary changes group had the best weight loss results. You may also want to check with a doctor before making changes to your exercise routine, especially if you have any health conditions.
They may recommend modifications or a specific starting point. Resistance training may help preserve lean muscle mass, increase resting metabolism slightly, and help you with your weight loss goals.
You should consider talking with a doctor or personal trainer before starting a new routine. There are two main types of fiber: soluble and insoluble. Both provide potential health benefits to you, and most foods that contain one also contain the other. Insoluble fiber provides the bulk of your stool, but according to a study , soluble fiber plays a significant role in your metabolism and may help keep you feeling fuller for longer.
In a study, researchers found that consuming dietary fiber may help people with obesity better adhere to their eating plans. This helped to promote better weight loss in their test groups. Learn about the best sources of fiber. Fiber may help you feel full for longer, keep your gut bacteria healthy, and help you reach your weight loss goals.
They concluded that improving sleep hygiene has a positive effect on preventing obesity and supporting weight loss. Just as getting enough sleep can set you up for success, sleep deprivation may also cause weight gain over time. Learn some tips to improve your sleep hygiene.
Getting enough sleep and improving your sleep quality may support weight loss. You can take several steps to improve your sleep hygiene by making the environment cool, limiting light sources, and reducing noise as much as possible.
Cardio , also known as aerobic exercise, is a form of physical activity that increases your heart rate and helps strengthen your heart and lungs. The CDC recommends people get at least minutes of moderate exercise each week or at least 75 minutes of high intensity workouts.
Learn 14 types of cardio exercises to get you moving. Eating slowly and practicing mindfulness can help increase weight loss and decrease excess food intake while also allowing you to savor your food. While the purpose of mindful eating is not to lose weight, this practice may result in weight loss.
Try minimizing distractions while eating, chewing your food more thoroughly, and drinking water with your meal to help yourself slow down and enjoy. Learn more about mindful eating. Taking the time to appreciate your meals and slowing down may help with weight loss and reaching your goals.
Though losing 20 pounds can seem like a challenge, you can do it safely by making changes to your eating pattern, exercise routine, and other eating practices.
That said, losing 20 pounds in one month is unsafe and unsustainable. Instead, try losing between 4 and 8 pounds this month, and matching it the next month.
Your body has a hormonal response to losing more than one to two pounds weekly. Those changing hormones increase the risk of weight regain if you do not adopt sustainable eating and lifestyle habits. Keeping weight off requires making changes you can sustain long-term.
Therefore, the key to losing weight fast, and maintaining a healthy body weight, is to rethink some of your eating and lifestyle habits. Most weight loss tactics focus on what foods to cut out of your diet.
You will see the most significant impact for quick results if you limit highly processed foods , such as fast food, added sugars, refined white flour, and high-sodium products. Those foods often trigger water retention and bloating, affecting your weight and how your clothes fit.
Generally, processed foods pack more concentrated calories or carbs per serving, which creates surpluses that interfere with weight loss. Highly processed foods typically lack the necessary vitamins, minerals, and fiber to maintain health.
For example, fiber adds bulk to your meals, satiates your appetite to help manage weight, and aids in regulating blood sugar and insulin levels. Replace highly processed foods with nutrient-rich whole foods.
Eating too little can make you feel hungry and fatigued, diminishing your energy and focus. In response, you might consume more food and regain lost weight. Additionally, avoid swapping those foods with so-called "diet" products made with artificial sugars.
Those faux sugars can stoke a sweet tooth and inhibit appetite regulation. What you replace these foods with is just as crucial as nixing them. Try incorporating vegetables into every meal. Vegetables can be low in carbs and pack fiber, water, and nutrients.
Research has found that aiming to consume three servings of vegetables daily, or one serving per meal, is optimal. A serving might include raw, sautéed, roasted, or filled green vegetables. Try mixing up the colors and types of vegetables to take in more nutrients and antioxidants.
For each meal, try some of the following:. Round out your meals with lean proteins, healthy fats, and whole-grain carbs. Proteins can include plant or animal sources, such as pea protein powder, lentils, beans, pasture-raised eggs, or fish.
Healthy fats boost satiety and keep you fuller longer. To get your fill, blend nut butter in a smoothie, serve avocado with eggs, toss salads with extra virgin olive oil vinaigrette, and drizzle pesto over cooked vegetables. Finally, don't omit nutrient-rich, whole-grain carbs like brown rice and quinoa, starchy vegetables like skin-on potatoes and butternut squash, and fresh fruits.
To meet your energy needs, consume at least one cup or one-half cup of cooked, fresh carbs at each meal. Not eating enough carbs might result in lingering hunger or cravings, plus spontaneous snacking that hinders results.
In other words, avoid falling into the old trap of making meals out of steamed vegetables and plain grilled chicken. In addition to feeling hungry, you'll burn out quickly and deprive your body of essential nutrients. You do not have to give up coffee to lose and maintain weight. Still, try your coffee with unsweetened plant-based milk, sugar in the raw, maple syrup, or cinnamon rather than refined or artificial sugars or cream.
After a cup or two of coffee, switch to water. Experts advise consuming 91— fluid ounces, spread evenly throughout the day. Your water intake may vary depending on your weight and activity level. For example, you will want to replenish any lost weight with water if you exercise.
You can flavor water with all-natural ingredients like citrus, fresh mint, cucumber, ginger, or in-season fruit if you do not enjoy the taste of plain water.
Try to limit your alcohol intake. Often, alcohol is high in empty calories and low in nutrients. For a long-term strategy, limit alcohol to a few weekly occasions.
Stick with cocktails made with sparkling water rather than soda, tonic water, or fruit juice. In addition to diet, physical activity is a key part of weight loss. The Centers for Disease Control and Prevention CDC advises exercising for minutes weekly, which equals 30 minutes daily, five days per week.
Try incorporating light-to-moderate aerobic and strength exercises. Beyond weight loss, physical activity has several benefits, such as:.
To sustain a weight loss diet, rethinking your eating habits is key. For example, eat meals and snacks on a dish instead of out of a container if your problem is consuming large servings.
Other eating habits that you can try include:. A complicated relationship with food can make weight loss harder and negatively affect mental health. Consider why you eat food. Do you eat for emotional reasons instead of to fuel your body? If so, try catching and reframing any negative thoughts while eating.
For example, think, "I can eat some foods in moderation," if you often think you cannot eat certain foods. Pay attention to how your body feels if you find yourself eating less or more than you need. Eating when you are hungry and stopping when you are full is key to fostering sustainable eating habits.
Lastly, having a support system of trusted friends, family, and healthcare providers can help you lose and manage weight. Your support system can ensure you stick to your goals and encourage you to continue.
Before starting your weight loss journey, examine your relationship with food. Consult a mental healthcare provider if you have a history of disordered eating or previous weight loss attempts that have led to feelings of depression, anxiety, anger, loneliness, or other emotions.
Health includes both physical and emotional well-being. It is not a worthy trade if a focus on weight loss harms your mental health. Explore why you feel compelled to lose weight and seek support from loved ones who care about you.
If you or a loved one experiences disordered eating, contact the National Eating Disorders Association for support at Experts warn children, adolescents, pregnant people, and older adults against quickly losing weight without the guidance of a healthcare provider. Extreme methods of weight loss often foster unhealthy habits and run the risk of regaining lost weight.
Plus, highly calorie-restrictive diets are not recommended for everyone and can lead to nutrient deficiencies without proper medical supervision.
Instead of adopting a diet that promises rapid weight loss, manage your weight with a sustainable eating plan that gives you all your recommended nutrients.
Lean on your support system when you need it, and exercise regularly for maximum long-term health benefits. Academy of Nutrition and Dietetics. Staying away from fad diets. Diet for rapid weight loss. Purcell K, Sumithran P, Prendergast LA, et al. The effect of rate of weight loss on long-term weight management: a randomised controlled trial.
Lancet Diabetes Endocrinol. Alhamdan BA, Garcia-Alvarez A, Alzahrnai AH, et al. Alternate-day versus daily energy restriction diets: which is more effective for weight loss? A systematic review and meta-analysis. Obes Sci Pract.
Kim JY. Optimal diet strategies for weight loss and weight loss maintenance. J Obes Metab Syndr. Peng AW, Juraschek SP, Appel LJ, et al. Effects of the DASH diet and sodium intake on bloating: Results from the DASH-sodium trial.
Am J Gastroenterol.
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A ooss found that combining a diet containing lower glycemic index foods with a high protein intake diet may be an effective way to lose weight. However, according to a review of studiesresearchers noted that very little evidence supports the conclusion that low-glycemic foods are superior to high-glycemic foods for weight loss.
Meanwhile, another study also suggests that a short-term protein-focused diet might work better than eating low-glycemic foods. If you are interested in cutting out refined carbs, here are 13 easy ways to reduce your carbohydrate intake. Refined carbs can increase hunger levels sooner than whole grains, which may contribute to weight gain.
Resistance training has several benefits. When it comes to weight loss, a study noted that it can help prevent the loss of lean muscle mass as you lose weight. In a studyresearchers found that resting metabolism increased slightly with resistance training and participants added the most lean muscle with resistance training and no dietary changes.
However, the resistance training plus dietary changes group had the best weight loss results. You may also want to check with a doctor before making changes to your exercise routine, especially if you have any health conditions. They may recommend modifications or a specific starting point.
Resistance training may help preserve lean muscle mass, increase resting metabolism slightly, and help you with your weight loss goals. You should consider talking with a doctor or personal trainer before starting a new routine.
There are two main types of fiber: soluble and insoluble. Both provide potential health benefits to you, and most foods that contain one also contain the other. Insoluble fiber provides the bulk of your stool, but according to a studysoluble fiber plays a significant role in your metabolism and may help keep you feeling fuller for longer.
In a study, researchers found that consuming dietary fiber may help people with obesity better adhere to their eating plans. This helped to promote better weight loss in their test groups. Learn about the best sources of fiber. Fiber may help you feel full for longer, keep your gut bacteria healthy, and help you reach your weight loss goals.
They concluded that improving sleep hygiene has a positive effect on preventing obesity and supporting weight loss. Just as getting enough sleep can set you up for success, sleep deprivation may also cause weight gain over time.
Learn some tips to improve your sleep hygiene. Getting enough sleep and improving your sleep quality may support weight loss. You can take several steps to improve your sleep hygiene by making the environment cool, limiting light sources, and reducing noise as much as possible.
Cardioalso known as aerobic exercise, is a form of physical activity that increases your heart rate and helps strengthen your heart and lungs. The CDC recommends people get at least minutes of moderate exercise each week or at least 75 minutes of high intensity workouts. Learn 14 types of cardio exercises to get you moving.
Eating slowly and practicing mindfulness can help increase weight loss and decrease excess food intake while also allowing you to savor your food. While the purpose of mindful eating is not to lose weight, this practice may result in weight loss. Try minimizing distractions while eating, chewing your food more thoroughly, and drinking water with your meal to help yourself slow down and enjoy.
Learn more about mindful eating. Taking the time to appreciate your meals and slowing down may help with weight loss and reaching your goals. Though losing 20 pounds can seem like a challenge, you can do it safely by making changes to your eating pattern, exercise routine, and other eating practices.
That said, losing 20 pounds in one month is unsafe and unsustainable. Instead, try losing between 4 and 8 pounds this month, and matching it the next month. It may help to break this larger goal into smaller goals that can be accomplished safely, such as losing pounds per week.
The Centers for Disease Control CDC recommends adopting generally healthy eating patterns and engaging in regular physical activity and stress management.
Before starting any new exercise routines, it is a good idea to speak with a doctor, especially if you have any health conditions. They can also help guide you on ways to start exercising safely.
Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Nutrient-rich superfoods can benefit your health in many ways, including by helping you lose weight. Here are 20 of the best superfoods for weight….
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New research suggests that running may not aid much with weight loss, but it can help you keep from gaining weight as you age. Here's why. New research finds that bariatric surgery is an effective long-term treatment to help control high blood pressure.
Most people associate stretch marks with weight gain, but you can also develop stretch marks from rapid weight loss. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep?
Health Conditions Discover Plan Connect. Nutrition Evidence Based Is it possible to Lose 20 Pounds in a month? Medically reviewed by Amy Richter, RDNutrition — By Rachael Ajmera, MS, RD — Updated on November 1, Is it possible?
Count calories Drink more water Increase protein Reduce carbs Lift weights Eat fiber Sleep better Do cardio Eat mindfully Bottom line While you can lose 20 pounds lbs in a month, this is neither safe nor sustainable.
Is it possible to lose 20 pounds in 30 days? Count calories. Drink more water. Increase your protein intake. Reduce your refined carb consumption. Start lifting weights. Eat more fiber. Follow a sleep schedule. Add cardio to your routine. Eat slowly and mindfully.
: Quick weight loss| Want to Lose Weight Fast? These Science-Backed Tips Can Help You Lose Weight Sustainably | Protein Quifk regulate appetite weighy to help people feel full. Weighht big breakfast could aid wsight Weight loss and mental health, glucose control Starting the day with a Inflammation and gut health breakfast, Weight loss and mental health by a medium lunch and a small dinner, may benefit people with obesity and type 2 diabetes, new study… READ MORE. Healthiest winter foods. Successful weight loss does not require people to follow a specific diet plan, such as Slimming World or Atkins. Obes Sci Pract. Reduce Bloating The difference between feeling lean and feeling bloated may actually come down to just a few pounds—of water. Executive Health Program. |
| Is it possible to Lose 20 Pounds in a month? | Slow and steady weight loss is the only way to avoid yo-yo dieting, where you lose a great deal of weight, only to regain it within a few months or years. There are no miracles in weight loss, go for steady progress toward a healthier life. Losing excess weight by eating a healthy diet and increasing physical activity can help prevent future health problems. Obesity increases the risk of illness and death due to diabetes, stroke, coronary artery disease, kidney and gallbladder disorders, and cancer. The more overweight, the higher the risk becomes. These diets are most often chosen by people with obesity who want to lose weight quickly. These diets are less commonly recommended by health care providers. People on these diets should be followed closely by a provider. Rapid weight loss may not be safe for some people to do on their own. These diets are only to be used for a short time and are usually not recommended for more than several weeks. The types of rapid weight loss diets are described below. People who lose weight very quickly are much more likely to regain the weight over time than people who lose weight slowly through less drastic diet changes and physical activity. The weight loss is a bigger stress for the body, and the hormonal response to the weight loss is much stronger. The hormonal response is one of the reasons that weight loss slows down over time and also why weight gain occurs when the diet is stopped or relaxed. On a VLCD, you may have as few as calories a day and may lose up to 3 to 5 pounds 1. Most VLCDs use meal replacements, such as formulas, soups, shakes, and bars instead of regular meals. This helps ensure that you get all of the nutrients you need each day. A VLCD is only recommended for adults who have obesity and need to lose weight for health reasons. These diets are often used before weight-loss surgery. You should only use a VLCD with the help of your provider. Most experts do not recommend using a VLCD for more than 12 weeks. These diets usually allow about 1, to 1, calories a day for women and 1, to 1, calories a day for men. An LCD is a better choice than a VLCD for most people who want to lose weight quickly. But you should still be supervised by a provider. You will not lose weight as fast with an LCD, but you can lose just as much weight with a VLCD. An LCD may use a mix of meal replacements and regular food. This makes it easier to follow than a VLCD. This diet strategy is becoming more popular. It is often compared to fasting, but the two strategies are slightly different. Time-restricted eating limits the number of hours per day that you can eat. A popular strategy is the For this diet, you have to eat all of your meals during an 8 hour period, for example, 10 am to 6 pm. The rest of the time you cannot eat anything. There are some studies that this method can cause rapid weight loss, but there is little information so far about whether the weight loss is sustained. Fasting is an ancient form of caloric restriction. It has become more popular recently. This is partly because some animal and human studies have shown benefits to fasting for people with diabetes and obesity. There are many different fasting regimens and it is unclear which may be the best. One of the most popular is the system. This involves 2 days a week of fasting or VLCD and 5 days a week of eating your normal diet. Diets that incorporate fasting can cause rapid weight loss. Some fad diets also severely limit calories to achieve rapid weight loss. In some cases, these diets are not safe. In most cases, these diets are not sustainable for long enough to cause long-term weight loss. Once you stop the diet, you are at risk for regaining the weight if you return to your old eating habits. Rapid weight loss is more about cutting calories than exercising. Talk with your provider about what type of exercise you should do while you are on this type of diet. Explore the inspiring journeys of our clients and discover how our products have played a pivotal role in their achievements. Broaden your perspective with a range of insightful articles, touching on diverse subjects to keep you engaged and informed with our reapid weight loss programs. Achieve Your Goals. Learn More. Discover the Process. Transform Your Journey: 4 Phases of Success. Stabilization : Achieve balance, striding steadily towards success. Weight Loss Strategies : Conquer challenges, progress towards goals. Maintenance : Solidify, navigate long-term success confidently. Limited-Time Offers. |
| Desperate to Lose Weight Fast? How to Drop Pounds Quickly (And Safely) | Newsletter Sign Up. Learn how to lose weight here. Research suggests that those who supplement with vitamin D may have a lower waist to hip circumference, suggesting they are a healthier weight. Related Articles. You'll soon start receiving the latest Mayo Clinic health information you requested in your inbox. That's because capsaicin , a compound found in jalapeño and cayenne peppers, may slightly increase your body's release of stress hormones such as adrenaline, which can speed up your ability to burn calories. Related Coverage. |
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