Looking to lose 20 pounds in 30 days? Let me tell you something… It’s going to be a bit challenging, but super rewarding.
As long as you stay focused, determined, and disciplined, you will be able to lose those 20 pounds in 1 month.
This article will walk you through the steps you must take to make it happen!
Here’s what we’ll cover:
How to Lose 20 Pounds in 30 Days
1. Do a 7-Day Carb Detox
While it’s okay to eat carbs in moderation, many people who struggle with weight loss do so because of carbs.
Carbs are addictive, and since they aren’t as filling as protein and fats, they’re easy to over-consume.
Why Do a Carb Detox?
Have you ever felt sluggish and tired right after eating lunch?
That’s probably because you ate a lot of carbs.
Eating a high-carb meal can cause your blood sugar to spike and crash, which leaves you super sleepy and lazy.
The carb detox will help you reduce cravings and keep your blood sugar and hormonal responses under control.
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How to Do a Carb Detox
A successful carb detox should be easy and yield results.
For this carb detox, you’ll need to eat less than 30 grams of carbs per day for 7 days.
It’s not uncommon to lose 5-10 pounds after 7 days of a carb detox.
Keep in mind that this also includes any creamers and sugar you add to your coffee.
2. Eat Fewer Carbs
Carbs, especially simple carbs, are digested quickly and aren’t very filling.
Since carbs are digested quickly, you’ll go hungry within hours of eating them.
Also, out of the three macronutrients (protein, carbs, and fats), carbs are the least filling.
Therefore, after you’re done with the carb detox (week 1), you want to increase your carb intake just a little bit.
3. Eliminate Sugar
In order to reduce insulin spikes, balance hormones, and blood sugar, reduce inflammation, lose weight fast, and improve digestion, you must eliminate sugar.
Sugar is also okay in moderation, however, they are also easy to overeat and doesn’t have any nutrients.
Therefore, it’s better to just eliminate it.
Studies have shown that eating too much sugar often leads to heart disease, obesity, weight gain, and diabetes. (2, 3)
Prolonged high blood sugar (hyperglycemia) can lead to weight gain and health complications. (1)
If you want to lose 20 pounds in a month, you should cut sugary foods, such as fruit juices, dried fruits, cereals, cookies, cakes, and protein bars.
Yes, some protein carbs tend to be high in carbs and sugars.
Here’s a list of 10 “healthy” foods that are making you gain weight.
4. Walk 30 Minutes Every Day
Walking is often underestimated, however, it is a simple and great addition to your weight loss routine.
Walking can obviously help you lose a few extra calories with almost no effort, and it is great your your heart.
Studies have shown that a 30-minute walk, five times a week can decrease your chances of developing coronary heart disease by 19%. (31)
A low-intensity walk will mostly use fat as fuel instead of carbs.
Therefore, consider going on a 30-minute walk each day.
Here are 5 awesome tips for walking to lose weight.
. Lift Weights to Lose 20 Pounds in 30 Days
Not only does weight lifting burns more calories than cardio, but it also helps you retain muscle mass.
Muscle mass is important to help you burn calories even while at rest (REE) and boosting your metabolism.
So yes, you could be sitting at home watching Netflix and still be burning calories.
In fact, if you have a slow metabolism, lifting weights is one of the most efficient ways to speed it up.
Lifting weights also increases bone density, which helps you prevent injuries and fractures, especially when you get older.
If you have diabetes, weight lifting will also help increase your insulin sensitivity, which makes it easier to manage both your diabetes and your weight.
Will Lifting Weights Make Me Bulky?
This is a common misconception among women.
Lucky for you, lifting weights won’t make you bulky.
It takes years of heavy lifting and meticulous dieting to build muscle.
You can learn more about it in my article about why women should lift weights and why it won’t make them bulky.
How to Add Weight Lifting
You can lift weights at least 3 times a week.
When lifting weights, you want to use a weight that’s challenging for you, but allows you to perform the exercises in the correct form.
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HIIT Workouts
You’ve probably heard about HIIT workouts before.
High-intensity interval training (HIIT) consists of doing short bouts of a high-intensity activity followed by a few seconds of rest.
HIIT stimulates your muscles the same way weight lifting does, so it’s important that you recover properly.
It will also help you burn more calories while at rest.
Here’s an example of a HIIT workout:
- 2-minute warmup (2 min)
- 4 rounds of 40-second mountain climbers followed by a 20-second rest (4 min)
- 4-minute cooldown (4 min)
This whole workout should last only 10 minutes.
It doesn’t seem like much, but if you’re really going at a high intensity, you’ll end up super tired.
A lot of people give you 30-40 minute HIIT workouts, but in reality, those are not really HIIT workouts.
HIIT requires you to bring your heart rate up to 90% of your max heart rate.
This level of intensity is difficult to maintain for more than 10 minutes.
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