How To Lose 20 Pounds In A Month: Is It Possible? (2024)

Several factors determine how quickly and safely an individual can lose weight, such as how much weight one’s health care provider advises them to lose, their current fitness level and their dietary patterns.

“Sustainable [and safe] weight loss is typically recommended at a rate of 1 to 2 pounds per week,” says April Bruns, a registered dietitian nutritionist and founder of Your Fit Fork, a virtual and in-person nutrition counseling practice in Twin Falls, Idaho. “Rapid weight loss, such as losing 20 pounds in a month, can put strain on the body, increase the risk of muscle loss and potentially lead to nutrient deficiencies. It’s advisable to focus on long-term lifestyle changes, including a balanced diet and regular exercise, for healthy and sustainable weight loss,” she adds.

“If you know someone who has dropped 20 pounds in just one month, it may be tempting to do exactly what they’re doing. However, losing 20 pounds in one month is [generally] considered an aggressive and unrealistic goal,” says Bruns.

“While those with very large amounts of weight to lose or those following a medically supervised diet may be able to achieve large weight losses in less time, this [method] isn’t sustainable [in the] long term for most people,” says Amanda Lane, a registered dietitian at Healthful Lane Nutrition in Minneapolis, Minnesota.

To lose 1 pound of fat, an individual needs to burn 3,500 calories more than their metabolic rate, or the amount of calories a body burns each day. This calorie restriction may stem from creating a calorie deficit by consuming fewer calories, by burning more calories via exercise or a combination of the two.

In general, individuals following a diet and exercise plan for weight loss lose 5% to 10% of their body weight over the course of six to 12 months, says Spencer Nadolsky, D.O., a Maryland-based obesity and lipid specialist and medical director at Sequence, a virtual obesity medicine practice. Someone following a diet and exercise plan alongside using weight management medications may lose between 10% and 20% on average over the same period of time, he adds. However, these outcomes depend largely on an individual’s goals and whether they are following diet and lifestyle plans developed and supervised by an expert in the field.

“Mathematically speaking, the average person needs to create a deficit of around 500 calories per day to lose 1 pound per week,” says Kim Yawitz, registered dietitian and owner of Two Six Fitness in St. Louis. “A 20-pound weight loss [goal within one month] would require a person to eat around 2,300 fewer calories than they burn every single day. This [deficit] would be pretty difficult [to achieve] unless their daily metabolic rate is considerably higher than 2,300 calories,” she explains.

Risks of Rapid Weight Loss

According to the Centers for Disease Control and Prevention (CDC), losing 1 to 2 pounds per week is typically considered safe^[1]Hall KD, Kahan S. Maintenance of Lost Weight and Long-Term Management of Obesity. Med Clin North Am. 2018;102(1):183-197. . Risks of more rapid weight loss include:

• Loss of muscle mass, which can damage the metabolism over time, as well as increase risk of injury and bone health conditions like osteoporosis
• Risk of weight regain, particularly when weight loss occurs rapidly and is not able to be sustained beyond five years
• Nutrient deficiencies, which may potentially lead to malnutrition and related health concerns, such as anemia
• Increased appetite, which can put one at risk for weight regain
• Gallstones, which are small deposits of bile in the gallbladder that cause pain and inflammation

A good rule of thumb, according to Dr. Nadolsky, is to aim to lose 0.5% to 1% of one’s total body weight per week over the course of six to 12 months. “Most people’s weight loss slows down after three to six months depending on whether they’re using diet and exercise [alone or] diet and exercise plus medicine and/or surgery,” he adds.

If a diet is too restrictive and creates an unsustainably large calorie deficit, an individual is at risk of regaining weight, says Jamie Nadeau, a registered dietitian based in Providence. During a weight loss program, it’s also important to maintain as much muscle mass as possible for optimal health and wellness, she adds.

According to research, guidelines for safe and sustainable weight loss include:

• Creating a calorie deficit. To lose weight, more calories must be used than consumed over time. Choosing lean protein options over fattier cuts of meat, increasing daily activity and adding fruits and vegetables to one’s diet can help create this deficit.
• Self monitoring. Research shows tracking one’s weight and/or food choices can help individuals remain consistent with their long-term calorie deficit goals.
• Incorporating weight training. Building muscle through strength training can improve one’s metabolic rate over time.
• Incorporating walking. Walking is a form of low-intensity steady-state (LISS) cardio activity that can burn fat and may contribute to sustainable weight loss over time.
• Increasing protein consumption. Eating more protein can help with feelings of satiety and preserving muscle mass during periods of weight loss.
• Eating fruits and vegetables. Adding volume to meals by increasing one’s consumption of less calorie-dense foods like fruits and vegetables can lead to feeling more full while staying within one’s caloric goals.
• Finding support: Professional support, such as a counselor or psychiatrist, and social support from friends and family members can help individuals stay motivated and consistent when working toward weight loss goals.

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The CDC considers losing 1 to 2 pounds a week to be safe. Body weight percentages may also be used to calculate safe weight loss goals. Losing 4% of one’s total body weight in a month is generally safe, says Dr. Nadolsky, who adds that some individuals may lose up to 6% in the beginning weight loss phase due to fluid loss and the depletion of sugar stores.

Following these guidelines, an individual would need to weigh at least 500 pounds for a weight loss goal of 20 pounds, or 4% of total body weight, in one month to potentially be considered safe. A health care provider can help determine how much weight is safe for one to lose based on their unique health history and goals.

Who to Speak With About Weight Loss Goals

A variety of professionals can help individuals achieve their weight loss goals and design sustainable and safe weight loss programs.

• A personal trainer can assist in developing customized exercise programs based on an individual’s fitness level and goals, as well as provide accountability through regularly-scheduled meetings.
• A health coach can help individuals adjust their habits and address personal challenges, such as time management and scheduling exercise, to achieve long-term weight loss.
• Dietitians who specialize in weight loss can provide support, counseling and education about weight management.
• Physicians who specialize in obesity medicine and endocrinology can provide support and education, as well as recommend medications to assist in weight loss when appropriate.
• A counselor or therapist may assist individuals through behavior change therapy and habit formation, which can help support weight loss goals.