The journey to weight loss comes with its own set of challenges. From adjusting to a new diet plan to forcing your body to move more than it’s in the habit of.
Hopping from one day to another, painfully avoiding your favorite foods and sweets as you watch the world go on with their lives while you are stuck in the loop of wanting to eat your favorite foods to your heart’s content but forcing yourself to stop and look away is a more challenging ordeal than most people realize.
This is why, when you start on your weight loss journey, you find yourself wondering when you’ll lose those dreaded first 5 pounds. Your mind wanders around, wondering what you’ll look like once you lose all that excess fat. And that’s where the question about noticeability comes in. Your brain might already be wondering if losing 20 pounds is noticeable at all. And that’s what we’ll be discussing in this article today.
Set Your Goals Right
Before we talk about how noticeable losing 20 pounds actually is and how your body changes from within, let’s hint at the importance of setting the right goals early on in your weight loss journey.
You are setting yourself up for disappointment if you think you will be able to lose 20 pounds in the space of a few weeks. That goal is, quite frankly, unachievable by normal body standards. You MAY hit that number on the scale by doing extreme diets but the weight loss will not be sustainable and your body will suffer badly because of it.
So before you begin your weight loss journey, set the right and achievable goals. Expecting to lose 1-1.5 pounds a week is a healthy approach to weight loss. And you shouldn’t be pushing your body hard to lose more than this amount because not only will it not stick. it will also backfire and create deficiencies in your body.
What does 20-pound weight loss like?
So since you have been wondering and dreaming about all the wonderful changes your body will go through, let’s look at a few people who have already reached that mark and see how their bodies altered.
Javier shared on Instagram how his weight loss affected his overall mental and emotional health. And with the way his body changed, even we have to admit – Well Done! But note one thing, that 20-pound difference came in about 6 months of him pushing towards his goal slowly but steadily. This is certainly something to learn from him. It was his regular and persistent efforts that led to such transformative and stable weight loss.
Jessica is sporting an amazing and vibrant look with her newly transformed body. She worked on her diet and workout balance for over 6 months before reaching the point she is at in the pic to the right. This is yet another example that goes on to show the need for patience and perseverance in your weight loss efforts.
Marie doesn’t reveal the amount of time it took her to lose the 20 pounds but her transformation sure is infective. That healthy and happy glow on her face now that she has rid her body of all the excess fat is absolutely gorgeous. And we are so proud of her for achieving such a big goal.
Sterling is here to show yet another side of weight loss, that might not LOOK as all that transformative but judging from her words, it’s certainly brought about a tremendous change in her life in general. This is also to note that when you weigh on the higher side of the scale, the weight loss doesn’t seem like that big of a change initiative. So don’t be disheartened by this.
And now that these wonderful 20-pound weight loss success stories have amped your confidence up, let’s go on to talk about how you can lose that 20 lbs of fat as fastly as nature safely allows.
How to lose 20 pounds of weight?
When it comes to losing weight, you are better off sticking to the traditional; methods. Forget all the fad diets. A water diet is not going to get you the results you seek. No amount of just eating bananas or canned tuna will help either. Because unless you are planning to live your whole life following such a strict dietary plan, the results you get will be temporary at best and will make you feel drained.
So, we have compiled a few ways you can lose all that weight in a healthy manner without affecting your =body adversely.
Keep a track of your caloric intake.
You need to be in a caloric deficit to lose weight. On average, an adult needs to consume,e 2000-2500 calories per day to maintain their current weight. So, if you aim for a 1-pound weight loss per week, you must be in a deficit of 500 – 1000 calories to lose weight effectively.
But even if you make this decision in your mind, it’s going to be hard to know whether you are sticking to it without some way to count how many calories you are consuming in each meal. This is why, we advise you to write it all down, preferably in a calorie counter app like MyFitnessPal. There are many such apps available that help you keep a track of your calories and remain in that deficit for successful weight loss.
Water! Water! Water!
It seems like a very generic suggestion, we know, but the more water you drink (don’t overdo it though. refer to your BMI), the less likely you are to overeat. The fact is, most of the time you feel hungry, it’s not actual hunger that you are feeling. It’s your body signaling for water but in a masked manner because it knows you don’t pay much attention to the thirst signals.
Therefore, drinking more water might even solve 50% of your weight loss woes on the spot. You can amp it up a little by squeezing a lemon in your water bottle and sipping on it the whole day. It will hydrate you faster while holding down your cravings.
Eat more protein-rich foods.
Muscle consumption requires more energy to maintain itself than blobs of fat. that is just common knowledge. So, the more muscle you gain, the faster it eats all the surrounding fat cells and uses them as an energy source, thus leaving your body much cleaner and healthier.
And since you need an ample amount of protein to maintain and build muscles, it makes sense then to make sure you are adding enough sources of protein to your diet. Take protein supplements if you feel the need to. But don’t let your body starve for this very important nutrient, which is not only the building block of your muscles but also affects how your skin and hair look.
Cut back on refined carbs.
You knew this was coming, didn’t you? The fact is there is a big chance that your body’s sugar levels are going off the charts if you are overweight. Because insulin insensitivity, especially in women, goes hand in hand with weight gain. And eating too many refined carbs like bread, pasta, or anything that’s made of all-purpose flour further ruins those levels, causing a sugar spike that then leads to increased cravings and fat gain.
So, do your body a favor and lay off the donut, the bowl of pasta, and that sandwich. Practice restraint. Most of your weight loss journey is nothing but a lesson in self-control, after all.
Check your sleep.
Sleep deprivation can not only mess with the texture and quality of your skin and cause premature graying of your hair, but it can also trigger weight gain and cause stress and anxiety. Your body needs at least 5-6 hours of sleep to function well and at its best. Skip that and you are just asking for trouble and quite possibly, extra fat cells.
So if you truly want to lose those 20 pounds and keep them off, go to bed and wake up at the same time. This will regulate your hormones and keep your weight in check. Not to mention it will freshen you up and energize you for the next day.
More Fiber in Your Diet
Another food you should eat more of is fiber since it aids in weight loss when you try and eat lesser overall. You’ll feel whole for the entire time since thread takes a while to move through the digestive system.
As a consequence, you won’t feel the need to eat. Fiber helps individuals shed pounds and prevents the gain of excess body weight.
Concentrate While Eating
Think back to the last couple of dishes you consumed. We always use a screen to gaze at or read things, yeah? Going to drive when snacking? You should pay attention to the foods you are snacking to prevent overeating. Put your cell phone down, switch off the Television programs, or use other tempting gadgets to enjoy every bite.
Chewing correctly and unhurriedly while dining is yet another way to focus on what you’re taking and be completely aware of how much you’re satiation.
You Should Consume Less Sugar
It’s unclear if sugar alone contributes to overweight and obesity. Perhaps one point is certain: it regularly carries meals that have many, many calories. Confectionery, loaded with sugar, coffee, and pop, is among the initial items you should avoid if you’re trying to reduce pounds. Also, remember that many foods, including salsa, crackers, mayonnaise, and many other foods, include sweet flavors.
Some evidence suggests that “more chewing” at supper minimizes the chances of afternoon snack cravings being consumed. It’s important to remember, too, how some people in the study stated that all the gnawing made individuals abhor their meals. Try giving it a shot; however individual outcomes may differ.
Regular Intake of Healthy Fats
The fact that not every fat is harmful is something you are probably familiarised with. Fatty acids can aid weight-loss efforts.
Studies have shown that omega-3 fatty acids cause the appetite enzyme leptin to elevate.
Acknowledge the high content of fats and use discretion while consuming them. Approximately 25 and 30 percent of your regimen should include fat.
Consume processed foods less frequently
Findings demonstrate that people who skip such food will alleviate their appetite and start making controlling their food cravings easier.
Additionally, your cortisol rates will reduce if you stop eating cereals and fast foods. This will cause you to lose body weight and reduce puffiness.
Take carbohydrates solely from plants. Healthy carbohydrates include brown rice, beans, barley, berries, and greens.
Weight loss is challenging and hitting that 20 pounds mark is even more so. But that doesn’t mean it cannot happen. Losing 20 pounds is noticeable. We just saw how people stuck to their routines and eventually managed to lose those stubborn 20 lbs off their bodies. And now it’s your turn. As long as you follow a good and healthy diet, coupled with regular workouts and an active lifestyle, you too will be posting your own #20lbstransformation soon enough.
Frequently Asked Questions
Yes, a 20-pound weight loss is noticeable. It might be, more or less apparent depending on your body type and base weight, but you’ll still be able to notice the difference.
It can take anywhere from 4 – 6 months for you to realistically lose 20 pounds, as long as you follow a healthy diet and workout regime.
Losing 20 pounds in a month is neither feasible nor advisable. It’s extremely healthy and dangerous to lose that large an amount so fast.