Losing body fat or just weight in general, has a lot of pitfalls and misconceptions about the process. Plus, there’s a whole bunch of programs and methods out there which are downright unhealthy, with the rate that they push people to lose fat. Some folks, just try to do as much as possible to quickly drop pounds with little regard for physical or mental health. So, how long should it take to lose around 20 pounds of body fat? What’s a healthy rate to set for oneself?
How Long does it Take to Healthily Lose 20 Lbs?
So, when losing fat, you’re generally going to end up at a pace of about 1-2 pounds per week. However, in the beginning, you may lose more for a while before leveling off.
As such, 6-12 weeks, is about what you should expect 20 lbs to take to lose. But, you can go as slow as you wish to, it’s not really a sprint.
6 weeks is a pretty fast pace, but doable. Though, it’d be fairly challenging for many folks. I’d say plan for it being around 8-10 weeks, at a nice and steady clip.
Can you do it faster? Of course. But the faster you try to drop the weight, the more unpleasant it becomes (tired and moody all the time), and any nutritional imbalances can emerge…if you’re not careful.
I’ve dropped around 17-18 lbs in a month, at my fastest pace. I wouldn’t recommend it. What a miserable experience, I probably lost too much muscle mass, and it was generally a waste of time.
Keep things slow to moderate. A few months, isn’t a long time to let pass.
How do You Create a Plan for Success?
People always tend to focus on working out or extreme dieting, when trying to lose fat.
The problem is, it tends to set up a bad dynamic that leads to failure or only temporary success at managing their weight.
So many, not only fail to follow an actual plan that is sustainable, but they also overlook the mental aspect.
I mean, think of how important it is to change mental habits, which cause the patterns of over-indulging in the first place. Also, how difficult it is to try and rely on motivation, to keep you going.
Motivation certainly helps, but it cannot be the bedrock of your plan. It comes and goes, and when it’s not there, you can easily slip back into old habits of not sticking with diet or exercise.
I like to make things so automatic for myself, that I don’t even really need motivational energy, the plan just becomes something that I do…and I don’t need to think about it much beyond that.
Immediately starting into a difficult workout schedule and cutting your calories by a lot, is of course going to have a huge fail rate. You just cut your energy supply and increased the amount you’re using each day! Yet, that’s what impatience will do.
Instead, why not slowly take down the calories, and ramp up the exercise. That way, you adjust your mind and body to a new way of being, until you reach an equilibrium with both.
This can be as simple as starting by changing one of your meals during the day, into something healthier. The other meals, can be the same as usual.
Then, you take care of the exercise. Get 2-3 days, where you do something simple, and easily repeatable. Walk, run, lift, whatever.
The slower method allows you to adjust, without much interruption to your usual schedule and habits. Thus, the transition to a healthier lifestyle, is made easier. It difficult to go from nothing, to a complete change in one fell swoop. It’s easier to make weekly adjustments to ramp up the fat loss.
How to Find and Track the Right Pace
In order to lose excess fat, we need to know how many calories we are currently consuming, and how many we need to be consuming to be in a deficit.
There is a concept called ‘maintenance calories’, which tells us how many calories we need to consume, in order to keep our weight as it currently is.
From there, we subtract calories, until our daily allotment is equal to what it will need to be in order to lose that 1-3 lbs per week. No worries, there are plenty of phone apps or online calculators that can help us determine these numbers, and keep track.
I personally use one called, My Net Diary Pro, on my iPhone. I simply type in my weight, age, height, and weight loss goal. The app will then provide me an estimate, on how many calories I need to meet my goal. It is surprisingly accurate.
This app is used to track both your food (calories and nutrients) and exercise habits. The great thing is, once you’ve used a certain food and portion amount, the app saves that info to make it a simple few taps to use again in the future.
Tracking your results is key, as you will forget and lose track of things, over the months. This makes it super simple.
Need a Program to Lose the Extra Fat?
Cardio exercise is a staple in my life, for health, regardless if I am trying to lose fat or not. That can take the form of walking or the stationary bike, usually.
However, when I really want to get lean. I always go back to using Visual Impact Cardio.
VI Cardio is an downloadable ebook program from fitness trainer, Rusty Moore. This is a program that I have come to love (and kind of hate, at times) because it can be such an intense calorie burning experience and something that really challenges me.
There are three 12 week levels from beginner to advanced. Each of these workout gets progressively more difficult and switches up between the longer steady state exercises and the shorter and more intense varieties.
All you have to do is follow the plan, make slight adjustments if need be, and keep your calories in line…and the belly fat will melt away.
It’s cool, if you already have a training protocol. You can still follow that and of course get results. This is something that you can step right into and give a try, to help try and breakup a plateau in results.
So, if you want an entire plan laid out for you, step by step. Go ahead and check out Visual Impact Cardio., using my link.
I do receive a commission, if you choose to buy. However, it doesn’t cost you any extra. Plus, there’s a 60 day money back guarantee. So, try it out and if it doesn’t suit you, get a refund.
This is a program that I actually use and have done so for many years now. It works! It’s very affordable and you can get started right away.