With the right diet, you can safely lose 20 pounds in one month without spending every day in the gym. A good weight loss plan starts by decreasing carbs and sugar while eating the right amount of calories.
In this article, you’re going to learn how to safely cut calories to lose weight (without calorie counting). You’ll also learn how to incorporate movement into your day so you can rapidly process and burn carbohydrates, instead of gaining more weight.
You’ll also get an idea of some low calorie, nutrient-dense foods that can help you lose belly fat and body fat in general.
If you are concerned that you’ve tried exercise and low calorie foods before, but didn’t lose weight, read about deep fat and find out how you can fix it.
Cutting Calories To Lose 20 Pounds
Many people will start a 20 pound weight loss plan by thinking that they need to restrict their calories severely. While lowering your calories and processed carbs is a part of it, you absolutely do not need to research everything you eat. (Unless you create a weekly meal plan and include this in the process).
The quickest way to cut calories (without counting) is to eat more plant based, nutrient dense foods.
Some persons try losing weight on 500 calories a day but that can actually have detrimental effects on your health. By eating a severe low calorie diet, you are at a higher risk of getting gallstones, being malnourished, and being dehydrated. Not to mention the fact that your energy would be really low and the chance for binging would increase.
With this 20 pound weight loss plan, the main goal is stick to nutrient-dense foods.
For persons who weigh over 200 pounds, a keto diet is something you can consider for a few weeks because of the fast weight loss benefits. After you’ve started the weight loss process, you can safely transition off keto and maintain your weight loss results.
So how many calories should you eat to lose weight?
If you want to lose 20 pounds in 1 month, the goal is to lose 5 pounds per week. For the average woman, this means eating 1200 to 1500 calories per day and drinking at least 24 oz of water.
However, the average healthy person can eat around 1000-1200 calories of nutrient dense food every day to speed up weight loss and lose twenty pounds quickly.
Here’s an example of a healthy 1000-1200 calorie per day meal plan:
Breakfast: Spinach & tomato omelette (2 eggs) with 1 slice of whole wheat toast (275 calories)
Lunch: 1 baked chicken breast with 2 cups of salad greens and 2 tbsp hummus (235 calories)
Dinner: 5 chicken meatballs in tomato sauce with zucchini noodles (400 calories)
Snack: 170 g container of low-fat Greek yogurt with 1/2 cup strawberries (125 calories)
That’s one example of a healthy, nutritionally-balanced low calorie meal plan that is high in protein, complex carbs, fat, fiber, and vitamins. If you are trying intermittent fasting, you probably will have 2 or 3 meals on this meal plan.
Note: The average sedentary woman can eat within this range without feeling tired, sluggish or unhealthy. But if you need more calories, please listen to your body and feel free to add more healthy carbs if you need to (sweet potatoes, whole grain rice, quinoa, or beans are some good options).
Low Calorie Foods To Eat To Lose 20 Pounds or More
There are lot of nutritious foods that you can eat to reduce calories to lose weight. If you choose the right low calorie foods (as shown in the meal plan above), you don’t have to worry about starving yourself or getting inadequate nutrients. Here are some examples of low calorie foods that will help you to lose weight.
Carbs (fruits, grains, & vegetables):
- Watercress- 4 calories per 1 cup
- Mushrooms- 15 calories per 1 cup
- Strawberries- 53 calories per cup
- Raspberries- 64 calories per cup
- Blackberries- 62 calories per cup
- Cantaloupe- 60 calories per cup
- Grapefruit- 74 calories per cup
- Cucumbers- 16 calories per cup
- Arugula- 5 calories per cup
Dairy:
- Low Fat Cottage cheese- 81 calories per cup
- 1 tbsp cream cheese- 19 calories
- 1 oz Non-fat cheddar- 44 calories
- 1 oz low-fat mozarella- 72 calories
- 1 tbsp shredded parmesan- 21 calories
Protein:
- Lentils- 115 calories per 1/2 cup
- Cod fish- 71 calories per 3 oz fillet
- Shrimp- 101 calories in 3 oz
- 1 large egg- 78 calories
Read More: 101 Low Carb Foods List
2- Mild Exercise is Recommended, But Not Necessary
Regular movement is essential for weight loss and your overall health, even though exercise is not a necessity.
When you are reducing calories, increasing your level of exercise isn’t always the best option because it’s stressful for your body and you might start to feel drained and lethargic. I recommend adding more complex carbs on workout days so you get enough energy.
On rest days, you can eat lower calories since you are more sedentary. If you have more muscle mass and a faster metabolism, you most likely don’t have to worry about eating between 1200-1500 calories.
If you are mostly sedentary with little to no exercise or activity, 1000-1200 is a good starting point.
When you are trying to lose weight quickly, always ensure that your actions fit into your lifestyle. Your weight loss goals shouldn’t cause you to feel tired, hungry, or stressed for the entire day. It’s the quickest way to indulge in sweets and high carb foods and reverse your progress.
Try to include at least 30 minutes of low to medium intensity activity into your day. Even if you are working 12 hours per day in the office, the simple choice to walk up and down the stairs instead of taking the elevator can make a huge difference.
Types of Exercises To Lose 20 Pounds
- walking
- running
- cycling
- weight lifting
- swimming
- dancing
- rock climbing
- cardio
Read More:40 Daily Activities To Burn More Calories
3- Eat Less Processed Carbs
Processed carbs like spaghetti, white bread, hamburger buns, white rice, bagels, cupcakes, ice cream, etc, all add to weight gain. Especially belly fat. One of the best things to do lose weight quickly is to remove them from your diet completely.
You can replace them with slow-release carbohydrates from high fiber foods. Foods like ground vegetables, leafy greens, mushrooms, and some grains are a good substitute.
If you do feel an irresistible urge to eat something sweet, prepare your body to use the added energy. I like to do 20-30 squats or jumping jacks (sometimes both) a couple of minutes before indulging in something sweet. It’s actually a fun challenge. Some persons choose to go for a quick walk with their pet or play with the children before treating everyone with a snack.
Losing weight is a conscious decision
It all comes down to what you are willing to do to get the results that you want. You CAN lose 20 pounds in one month or less but will you:
- start doing some type of activity every day?
- eat less processed carbs and increase your vegetables and protein?
- listen to your body and only eat when you’re hungry, and stop when you’re full?
- not worry about calories, but focus on healthy, nutrient-dense foods?
- get enough sleep at night and reduce your stress level?
- love yourself through the process?
- (for women) allow yourself to indulge in cravings (within reason) during your menstruation cycle without guilt?
If you say yes to at least 1 of these things, you can get started on your weight loss journey right now.
When you have a moment, remember to weigh yourself and take measurements of your arms, waist, hips, and thighs so that you can track your progress and celebrate.
Disclaimer: This post was created with information from medical research and personal experience. I am not a Medical Doctor or Registered Dietitian and it is strongly recommended that you take the advice of such individual when making any changes to your diet.