How to Lose 20 Pounds as Fast as Possible

Here are 10 of the best ways to quickly and safely drop 20 pounds.

1. When paired with other diet and lifestyle changes, counting calories can help you make healthier choices to increase weight loss.

2. Drinking water can temporarily increase metabolism and reduce appetite to enhance weight loss. For best results, drink at least 34–68 fluid ounces (1–2 liters) of water per day.

3. Protein has been shown to decrease belly fat and body weight. It may also promote feelings of fullness to reduce calorie intake.

4. Refined carbs can increase hunger levels and may be associated with increased belly fat and weight gain compared to whole grains.

5. Resistance training can help increase metabolism and preserve fat-free mass, helping you burn more calories throughout the day.

6. Fiber keeps you feeling full to reduce appetite and intake, which may boost weight loss.

7. Getting enough sleep and improving sleep quality could benefit weight loss. Conversely, sleep deprivation can lead to increased hunger and weight gain.

8. Staying accountable can help increase weight loss. Weighing yourself daily, keeping a food journal and pairing up with a friend are all effective strategies to enhance weight loss.

9. Cardio can increase your body’s calorie-burning quota to boost both weight and fat loss.

10. Eating slowly and practicing mindfulness can increase feelings of fullness, decrease calorie intake and enhance weight loss.

Though losing 20 pounds can seem like a major challenge, it can be done quickly and safely by making a few simple changes to your diet and lifestyle.

For best results, mix and match these tips to enhance both weight loss and overall health.

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