Drinking water increases calorie burn.
To lose 7 lbs. in 20 days, you need to create a total calorie deficit of 24,500 calories, as it takes 3,500 calories to burn 1 lb. of body fat. To achieve this in the desired time frame, it is necessary to burn 1,225 calories a day more than you consume. A calorie deficit can be achieved by eating less than your daily energy requirement, or by exercising to burn more calories; the Prevent Disease website recommends using a combination of both.
Step 1
Drink at least 64 oz. of water daily. If you are not drinking sufficient water, your body will retain every drop possible, as it thinks there is a shortage, and you are unable to obtain supplies. This can lead to increased weight and bloating. Study findings in a 2003 edition of "The Journal of Clinical Endocrinology and Metabolism" further report that if you drink around 4 pints of water each day, your body will burn approximately 95 calories more daily.
Step 2
Say no to alcohol. Until you meet your weight loss goal, it is advisable to abstain from drinking alcoholic drinks. Alcohol contains "empty calories," which are calories that provide energy but little else in the way of nutrients or vitamins. Furthermore, when you drink alcohol, your body will immediately burn the calories from the alcohol as energy, ignoring calories available from existing body fat. If you customarily drink around two glasses of wine a day, you can reduce your calorie intake by 3,600 in 20 days, which equates to more than 1 lb. of body fat.
Step 3
Replace processed and baked snacks with fruits and fresh vegetables. Not only will you reduce your sodium intake and, in turn, decrease your risk of heart disease, you will also reduce bloating and water retention. One medium-size apple contains around 80 calories, compared to around 200 calories in a plain bagel. This equates to around 1.5 lbs. of weight loss over a 20-day period if you eat two snacks per day.
Step 4
Exercise for an hour each day. Choose an exercise that is not too strenuous, that you can perform at least five times a week for 20 days. One hour of brisk walking would burn around 350 calories per hour, and leisure cycling would expend about 270 calories per hour. If you exercise five hours per week, you will burn around 1.5 lbs. of fat in 20 days. By performing tasks around the house, such as gardening or clearing gutters, you can burn approximately 350 calories per hour.
Step 5
Performing tasks manually and doing without labor-saving gadgets can expend a further 100 to 200 calories daily, according to Dr. James Levine from the Mayo Clinic. Levine recommends changing the TV channel and washing dishes manually, as well as leaving the car behind when traveling short distances. By moving more throughout the day, you can induce fat loss by a further 1 to 2 lbs. during a 20-day period.
FAQs
To lose 7 lbs. in 20 days, you need to create a total calorie deficit of 24,500 calories, as it takes 3,500 calories to burn 1 lb. of body fat. To achieve this in the desired time frame, it is necessary to burn 1,225 calories a day more than you consume.
Can you lose 7lbs in 3 weeks? ›
Losing 7 pounds in 3 weeks translates to about 2.3 pounds of weight loss per week. Though ambitious, this rate of weight loss is likely achievable with commitment to a sensible diet and exercise plan. However, there are guidelines to follow for safe results.
How to drop 7 lbs in 2 weeks? ›
Looking to speed up your weight loss, here are 7 simple tips that can will leave you 7 lb lighter in just two weeks.
- drink water, drink water, drink water! ...
- add soup to your menu. ...
- goodbye sugar! ...
- lose the salts! ...
- keep it moving! ...
- fruits and vegetables. ...
- get sleep!
You can safely lose 3 to 6 pounds in 20 days by making changes in your diet and physical activity. According to the Weight-control Information Network, incorporating healthy habits into your daily life not only increases the chance of weight loss, but will help you keep the lost pounds off.
How many miles should I walk a day to lose 20 pounds in a month? ›
If you plan to lose 20 pounds by walking alone, try to burn at least 250 extra calories during your walk per day. For example, if you weigh 160 pounds you'd have to walk at least 40 minutes per day at a pace of 4 miles per hour to lose ½ pound per week.
Can I lose 7lbs in 20 days? ›
To lose 7 lbs. in 20 days, you need to create a total calorie deficit of 24,500 calories, as it takes 3,500 calories to burn 1 lb. of body fat. To achieve this in the desired time frame, it is necessary to burn 1,225 calories a day more than you consume.
What should I eat to lose 7lbs in a week? ›
You'll need to eat roughly 1,000 calories less than you normally do to drop a pound every day. Drop carbs from your diet and focus on eating fresh veggies and lean proteins. Aim for 1 hour of aerobic exercise every day to help you burn enough calories.
How to drop 7lbs fast? ›
Tips to Lose 7 Pounds in 7 Days
- Count them: Weigh the foods you're going to eat using a calorie counter tool. ...
- Don't drink sweetened drinks: Cut back on your consumption of sodas and juices. ...
- Take lean proteins: Lean proteins have less fat. ...
- skinless chicken.
- Eat vegetables: Fill half your plate with fruits and vegetables.
Below are a few common tips to lose maximum weight within two weeks.
- Eat lots of green vegetables or take a fiber supplement. ...
- Say no to alcohol or sugary drinks. ...
- Try to avoid wheat products, such as bread or pasta. ...
- Reducing carbohydrate intake helps weight loss.
CDC further recommends that you need to lose around 5-10% of your total body weight to notice changes. For instance, if you weigh 170 pounds, you need to lose roughly 8.3-17 pounds to notice a difference. The results should also be measured after at least three months, for certainty.
Summary: It's unrealistic and dangerous to attempt a 20-pound weight loss in 2 weeks. Doing so would require a deficit of 5,000 calories per day, which is far more than what most people eat and burn in a day.
Can I lose noticeable weight in two weeks? ›
The amount of weight that can be safely lost in two weeks varies from person to person. However, a common recommendation is 1-2 pounds per week. This means you could potentially lose up to 4 pounds in two weeks in a healthy and sustainable way.
Does the 21 day fix really work? ›
The 21-Day Fix plan can assist some people in losing weight, but it cannot be used as a long-term plan for weight loss. Although the 21-Day Fix may help you lose weight, it is not advisable due to various reasons.
How did Kelly Clarkson lose her weight? ›
During an interview with “The View” host Whoopi Goldberg on Monday's “The Kelly Clarkson Show,” Clarkson admitted to taking a weight loss drug to lose weight. In January, Clarkson told People magazine that diet and exercise helped her slim down. She made no mention of weight loss drugs.
Has anyone lost weight walking 10,000 steps a day? ›
According to a 2018 study published in the journal Obesity, walking 10,000 steps a day is associated with weight loss and weight management. Plus, it's a low-impact exercise, making it accessible for all fitness levels.
How many miles is 10,000 steps? ›
A total of 10,000 steps equals 4 to 5 miles. The number of steps per mile varies from person to person and depends on your stride length. Knowing how many steps are typical for a mile, you can begin to envision how far you need to walk to log 10,000 steps per day. It also works in reverse.
How much weight can you realistically lose in 3 weeks? ›
The CDC, Center for Disease Control recommends that a healthy weight loss is 1 to 2 pounds per week. So realistically you can lose up to 6 pounds in 3 weeks and that is a healthy weight loss. Losing 20 pounds in 3 weeks only happens in false dreams and silly reality weight loss TV shows.
How quickly can you lose 7lbs? ›
Do the math: You have to create a deficit of 3,500 calories to lose 1 pound of fat. That means that you would need to burn 24,500 calories to lose 7 pounds — and over the course of a month, or 31 days, that breaks down to about 790 calories a day.
How long should it take to lose 7 lbs? ›
If you lose 1 pound per week, it will take you 7 weeks to hit the 7-pound mark. If you manage to hit the 2-pound maximum healthy weight loss per week, you'll achieve the target in less than 4 weeks (3).
