How to Lose 20 Pounds In A Month

How to Lose 20 Pounds In A Month

We have been warned that losing weight quickly is not safe. This statement is actually not true. While there is some level of truth to this (there’s always an extreme to every situation), for the most part, this is false.

How to Lose 20 Pounds In A Month

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How to Lose 20 Pounds In A Month


For one, losing weight slowly is a motivational killer, TRUST ME!

Imagine this, you cut out all your favorite foods, drinks (alcohol for me), desserts, and now you have to start exercising consistently in addition to all this. Now you’ve reached the end of what seemed like the never-ending week only to find out you lost 1 POUND!


Wouldn’t you rather see 5 or 6 pounds knocked off the scale? Of course you would!

In fact, people lose anywhere from 10-21 pounds with our 28-day HealthyFITNESS Fat Loss Challenge! So, I know that it is possible and that it is safe.

Ok, ok. I’m done with my stories, and I will cover the main topic here for you, how to lose 20 pounds in a month.

1. Carbohydrate Detoxhow to lose 20 pounds in a month

I put this one first because this is THE MOST important one! Before I go into too much detail, you’re probably wondering what a carb detox is. It’s when you eliminate carbohydrates completely out for one week.


Yes, I did say seven days. I also did say this was a CHALLENGE. If it was easy, everybody would already be doing it. Let me assure you, it is possible. It’s challenging, but compare this to losing a family member, raising kids on your own, losing your job, or going through a divorce, detoxing from carbs for a week is a walk in the park.

Ok, so then what would I eat for that week?

Lean protein and leafy greens for the most part. Obviously, you would be detoxing from sugar as well (sugars are carbs).

2. Incorporate Intermittent Fasting

I’ve discussed how important intermittent fasting is many times. I really can’t say it enough. Using this eating technique is an extremely beneficial way for helping you lose weight. If you are unfamiliar with intermittent fasting, it’s simply an eating schedule where you go through periods of eating and fasting. The one I follow and recommend is the 16-8 method.

You would simply eat for 8 hours, and fast for 16 hours. Here’s an example of a few ways to schedule this…

how to lose 20 pounds in a month


Some of the many benefits you can expect from utilizing intermittent fasting are:

  • Improved Insulin Sensitivity
  • Significant Increases In HGH
  • Normalized Leptin Levels
  • Help with Retaining Lean Muscle Tissue
  • Improved Weight Loss
  • Increased Metabolic Rate
  • Improved Immune System
  • Potential to Help You Live Longer

I know, there’s just so few benefits, why would anyone want to follow this?

Just Kidding!

Seriously though, intermittent fasting not only provides all these AMAZING benefits, but it makes your eating schedule SO MUCH EASIER!

I know I was duped for the longest time, following an annoying eating schedule of consuming foods AT LEAST 5 times a day. I was told that if I ate every two and a half hours, I would be boosting my metabolism and maximizing my fat burning potential. The latest studies suggest that this is inaccurate (1, 2, 3).

3. Eat Nutrient Dense Foodshow to lose 20 pounds in a month

This is just as important as the first tip. No matter how well you apply intermittent fasting or how active you are, it will all be for nothing if you aren’t eating correctly. Since you want to know how to lose 20 pounds in a month, this is going to be the lifeline to your success. Incorporating all of the necessary macronutrients is key. Having the right proteins, fats, and carbs (aka macros) in the right amounts is going to attribute to 80% of your weight loss. 

Let me assure you that if you want to lose this amount of weight in this short time frame, then listen up as I list these foods. We will start with protein first.


how to lose 20 pounds in a month

Carbohydrates (Complex):

  • Sweet Potatoes
  • Yams
  • Brown Rice
  • Quinoa
  • Oats
  • Oatmeal
  • Wild Rice
  • Legumes


  • Spinach
  • Kale
  • Brussel Sprouts
  • Green Bell Peppers
  • Asparagus
  • Bok Choy
  • Onions
  • Celery
  • Romaine Lettuce
  • Artichoke
  • Arugula
  • Spaghetti Squash
  • Green Beans


  • Apples
  • Strawberries
  • Blueberries
  • Raspberries
  • Kiwi
  • Banana
  • Watermelon
  • Grapes
  • Grapefruit


  • Avocado
  • Olive Oil
  • Coconut Oil
  • Peanuts
  • Almonds
  • Natural Peanut Butter
  • Natural Almond Butter
  • Fish Oil
  • Flaxseed Oil


That’s a lot to remember. If that wasn’t confusing enough, how am I supposed to know what to eat and how much?

No worries, here’s a simple schedule for you to follow…

Week 1: >30 Carbs per day
Week 2: 50-75 Carbs per day w/ exercise incorporated
Week 3: 75-125 Carbs per day w/ exercise incorporated
Week 4: 75-125 Carbs per day w/ exercise incorporated

Yes, you did see exercise on that list, so of course, the next step is going to be…

4. Exercisehow to lose 20 pounds in a month

This such a broad statement. While exercise is not necessarily required, it is HIGHLY encouraged! 


Just a reminder that if your end goal is wanting to know how to lose 20 pounds in a month, then you better listen up again. The majority of individuals who are capable of losing this kind of weight this quickly without exercise are the ones that have a lot of weight to lose.

That being said, I still don’t recommend excluding exercise from the picture. Regardless of your weight, it would be a mistake not to. The only situation I would say put this idea to rest is if it is “NOT SAFE” for you to be exercising. In this situation, I would recommend walking in place of exercise. 

Anyways, enough with my rambling, I’ll finally get to the point and explain which forms of exercise you should be incorporating.

Strength Training:

how to lose 20 pounds in a month

This is going to be one of the most beneficial forms of exercise you can include. Some of the many benefits strength training provides are…

  • A decrease in body fat (source)
  • Improved body composition (source)
  • Stronger bones and joints
  • Increased strength
  • Increase in muscle mass

What I would recommend is a mix of HIIT and Upper/Lower Splits.

Perhaps one week do a combination of full-body HIIT, and the next do upper and lower splits. (If HIIT is too dangerous, then just stick to upper lower split type of workout routines)

Cardio:how to lose 20 pounds in a month

There are two different types of cardio you could incorporate, LISS (Low-Intensity Steady State Cardio) and HIIT (High-Intensity Interval Training) Cardio. 

What’s the difference?

An example of LISS would be to go on the elliptical for 30-45 minutes keeping a steady pace. During this cardio session, you would want to keep your heart rate high enough to burn body fat (using fat for energy), but not high enough where you would be tapping into carbohydrates for energy.

HIIT on the other hand, you would be doing a much shorter cardio session.

For example, you would start by sprinting on a treadmill or an elliptical for 30 seconds with 90% maximum effort, followed by 1-2 minutes of a decreased pace. You would repeat this for 4 rounds, 5 rounds, etc… 

The idea is to build yourself up.

For beginners, I would recommend starting out with no more than an 8 minute round and working your way up from there.

Last but not least…

5. Proper Resthow to lose 20 pounds in a month

I’m sure you’ve heard it before, you need to get around 8 hours of rest each night. The problem is, even though most people are aware of this, there is still a good chunk of them that still aren’t getting enough sleep.

According to the CDC, 1 out 3 Americans doesn’t get enough rest (source).

Ok, but why is it so important to get proper rest?

Well, you put yourself at risk for gaining weight. (source)

Lack of sleep also increases your appetite. This is because two of your key weight loss hormones (leptin and ghrelin) become unbalanced from improper sleep (1, 2).

When you are putting yourself through a carbohydrate detox, the LAST THING you want is your appetite to increase. What’s going to end up happening is you are going to crave EVERYTHING but what you should be eating.

Probably the most important one reason you need proper rest is so your body can heal after your workouts. Without proper rest, your muscles won’t recover adequately leading to potential injuries and muscle atrophy. (source)

The CDC recommends getting 7-9 hours of rest if you 18 years or older.

Bottom line, get enough rest! 

To wrap it all up…

Knowing how to lose 20 pounds in a month can be quite challenging, even when you are following the correct steps. This is why it is CRUCIAL you have an excellent fitness and diet plan in place.

If you enjoyed this article and are ready to start losing weight fast, our HealthyFITNESS Fat Loss Challenge is a great place to start!

People lose an average of 10-28 pounds in just 28 days! If you are ready to change your life around, this is your BEST OPTION.

We teach you how to tackle eating healthy and exercising correctly so that it sticks with you before and long after you finish the challenge.

Click here to start Your HealthyFITNESS Fat Loss Challenge today!

Get the FREE Fat Loss Training Guide!

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Comments 4

  1. Hey!
    On the “how many carbs should I eat a week?” section, it says things like >30 carbs in week one…
    Does this mean less than 30 oz. of carbs? Grams? Something else🤔
    Thanks, and I’m super excited to try this out!

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