Lose 20lb Fast – Here’s how!
Are you looking to drop weight quickly?
Have you tried every fad diet from and even more serious diets like the Weight Watchers or Keto diet but can’t seem to lose weight fast enough, or at all?
Whether you want to lose weight for the summer or are looking to fit back into that old pair of jeans, here’s a list of 10 ways that will help you drop twenty pounds in no time.
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Drink a gallon of water daily
Drinking water alone will not help you lose weight. But, water coupled with the other techniques in this article will help you lose weight fast!
Water helps us feel full. When hydrated, we tend to eat less since we aren’t confusing signs of dehydration with hunger signs.
Focusing on drinking water also helps eliminate sugary drinks from our diet.
I know you’re thinking, why a gallon? A gallon of water is just a good rule of thumb to follow when looking to lose weight quickly.
If you want to calculate the exact amount to drink for your body, multiply your weight by 67%.
For example, if you weigh 150 pounds, you’ll want to drink 100 ounces of water daily.
💡 Pro Tip: Drinking ice cold water can help you burn those few extra calories because your body must work harder to maintain its core temperature.
Eat more protein
Replacing carbs and fat with protein reduces the hunger hormone causing you to eat fewer calories.
Not only does it reduce appetite, but a high protein diet aids in weight loss by boosting your metabolism and changing essential weight regulating hormones.
Another way protein aids in quick weight loss is the fact that it takes longer to digest, so a high protein diet means you’re less likely to eat unhealthy snacks in between meals.
Besides, protein takes more energy to digest than other foods like fats or carbs, so your body doesn’t store as many of its calories.
Experts suggest 20 grams of lean protein such as fish, chicken, or turkey with every meal to achieve optimal weight loss results.
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Eat more soluble fiber
There is so much information telling us to eat more fiber to lose weight.
What isn’t being said is that there are two types of fiber: insoluble and soluble.
If you’re trying to lose weight, insoluble fiber will give you the exact opposite effect. Insoluble fibers mainly act as bulking agents.
Examples of these types of fiber would be whole wheat flour, nuts, and beans.
In contrast, soluble fiber benefits not only weight loss but also your metabolism and even your health.
Fibers are essentially carbs that our gut cannot digest out.
Soluble fibers pass through our digestive system unchanged, allowing them to reach our “friendly gut bacteria” that digest it and turn it into usable energy.
Examples of soluble fiber include apples, flax seeds, and oats.
💡 Pro Tip: Experts recommend consuming 25-38 grams of soluble fiber a day.
Don’t drink your calories
As previously mentioned, we know replacing sugary drinks with water helps with speedy weight loss.
When we drink our calories, we aren’t giving our bodies any nutrients to go with them.
This means we’re still left feeling hungry and end up consuming entirely too many calories in a day.
Also, our bodies quickly absorb sweetened beverages.
This rapid absorption means our insulin needs to respond even faster to maintain our blood sugar.
Regularly consuming sweet drinks can cause insulin resistance.
Insulin resistance happens when our bodies have to overproduce insulin, and the hormone becomes less effective.
For someone looking to lose weight fast, insulin resistance would only hinder that, as it is associated with weight gain.
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Intermittent fasting
Intermittent fasting has quickly gained popularity, and there’s no question why.
Several studies have shown even short-term intermittent fasting results in weight loss.
Intermittent fasting consists of regular short-term fasts and consuming meals within shorter periods throughout the day.
One of the most used intermittent fasting methods for dropping those extra pounds quickly is the 16/8 method.
This method includes fasting for 16 hours and only eating during an eight hour window.
Most people choose to eat between 12-8 pm with this method.
When selecting to intermittently fast to lose weight, it is essential to adopt healthy eating habits to ensure you are providing your body with essential nutrients.
Eat less sugar
Sugar isn’t only linked to being overweight. Too much of it can also cause metabolic syndrome,high blood pressure, and heart disease.
Eliminating highly processed foods loaded down with sugars also eliminates calories from fats and refined starches since the sugars we eat are packed into those foods.
Highly processed foods are one of the main contributing factors to the obesity Americans today.
When we replace high sugar foods with more healthy options, we can get essential nutrients without added calories.
So, it comes as no surprise that if you want to lose twenty pounds fast, you have to put down the Snickers and opt for a more healthy alternative.
💡Pro Tip: Since there are at least 61 different names for sugar on food labels, it can be time consuming to check them all for sugar content.
A much faster way to get your grocery shopping done is to only shop on the outer aisles, where you find most of your nutrient-dense foods void of all the unnecessary sugars.
Avoid anything in the middle as those aisles contain foods loaded down with hidden sugars.
Low-carb eating plans
With low-carb eating plans, our bodies use stored fat for energy as opposed to using carbohydrates.
When we replace refined carbs with more complex ones like whole grains, it reduces our appetite leading us to eat fewer calories without realizing it.
One of the most exciting facts about cutting carbs out of our diet is that it can cause fewer cravings for unhealthy foods.
Eating sweets and other refined carbohydrates light up reward centers in the brain, leading to cravings.
As a result, when we go on low-carb diets, we can substantially decrease our “food reward” cravings.
Eat fewer calories
Reducing caloric intake is one of the most important factors for losing weight simply because if you aren’t eating fewer calories than your body uses in a day, you will not lose fat.
Healthline.com makes life easy by providing us with a calculator that allows us to find out the exact number of calories needed daily to achieve our weight loss goals.
Counting calories however, can get exhausting.
Filling up on vegetables, cutting out condiments, and eating only at meal times are three ways to cut calories without counting them.
Drink black coffee
Experts cannot stress enough that you must drink BLACK coffee to boost your weight loss goals.
There will be no more loading your morning cup of coffee with sugar and creamer if you are truly serious about losing weight quickly.
Black coffee at the right time can boost your metabolism.
More importantly, coffee contains Chlorogenic acid, which slows down glucose production, resulting in fewer calories in our bodies.
The caffeine in coffee can also be a contributing factor in weight loss.
A study published in 2012 found that caffeine can help our bodies burn more calories by boosting thermogenesis.
Be careful, though. If we drink too much coffee, our bodies can become immune to its fat-burning benefits.
💡Pro Tip: Drink a cup of black coffee first thing in the morning to help boost your weight loss
goals.
Lifestyle change
It is human nature to want to achieve something the easiest way possible.
When it comes to losing weight, it’s no different.
But the fact is, there aren’t any miracle ways out there to make you magically drop weight and keep it off.
Using this article’s tips will help you lose twenty pounds quickly because you’ll lose water weight with most of these techniques.
This means that if you don’t make some of these lifestyle changes, you’re more likely to regain the weight as soon as your caloric intake goes back up.
Implementing one or more of these tips into your daily life will not only help you lose weight extremely fast but will help you keep the weight off.
There comes a time in almost everyone’s life when we want to lose twenty pounds, and we want to do it fast.
It can be hard to know what actually works with so much misinformation out there and so many people swearing by results from fad diets.
If you’re looking to lose weight quickly and keep it off, follow the tips listed above.
You’ll be guaranteed to not only reach your weight loss goals, but you’ll look and feel better too!
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About the author
Catherine holds a bachelor of science degree and is a registered mental health nurse.
She is a self-confessed health and fitness freak, nutrition fanatic and mental health boffin.
