How Can I Lose 20 Pounds in a Month without Exercise?

We often vow to lose 20 pounds (or more) before a special event, only to realize that the date crept upon us and the excess weight is still there. As a last-minute resort, can you lose 20 pounds in a single month without exercising?

Losing weight can be very challenging irrespective of whether you want to lose five or 20 pounds. Apart from requiring diet and lifestyle changes, it demands some patience.

Fortunately, implementing a combination of proven strategies can expedite and simplify weight loss.

Can You Lose 20 Pounds In a Month Without Exercise?


Regardless of what your incentive is for wanting to trim down 20 pounds in a month, this weight reduction rate is almost impossible and risky to attain. And in only 30 days? Unless you’re taking a medically approved regimen.

It’s worth understanding that losing weight doesn’t involve wacky fad diets or even exhausting activities. Research proves that fad diets don’t always work in the long term, with most users regaining weight.

Still, a month offers you enough time to cut down weight. And, most importantly, you might start healthy habits that will help you sustain your weight loss in the following weeks. So, what measures should you take?

How to Lose 20 Pounds FAST Through Better Science & Simplicity

a woman checking for weight loss around her midsection with a pink measuring tape

Losing weight entails planning, dedication, and forgiveness. And with the vast selection of fad diets out there, and dieting advice it’s difficult to tell what works, what is true, and what is safe. It’s quite frustrating searching for solid advice online when it comes to losing extra pounds and being healthy.

RELATED: What is the Fastest Way to Lose Weight Without Exercise?

It’s feasible to lose 20 pounds of body fat in a short duration. It’s just that it won’t occur in the next 30 days. However, three key things will always play a huge role when it comes to sustaining a healthy life and achieving your weight loss goals. These include diet, exercise, and sleep.

These services work together to improve your physical and mental health.

1. Eating Right

Consume the same few meals every day

Irrespective of whether they are looking to lose fat or build muscle, the most successful dieters consume the same few meals every day. Mix & match, assembling every meal with an item from each of these three groupings below:


  • Chicken breast or thigh
  • Egg whites with a full egg for flavor
  • Pork
  • Grass-fed organic beef


  • Pinto beans
  • Black beans
  • Lentils


  • Asparagus
  • Spinach
  • Mixed vegetables
  • Peas

Eat as much as you’d want of the foods outlined above. Remember to always keep things simple. Pick 3-4 meals to repeat. Vegetables or a salad can be substituted for potatoes or French fries in almost all restaurants.

Folks who follow “low” carbohydrate diets often have relatively low energy and eventually quit. And this is not because they’re consuming ineffective diets, but because they eat insufficient calories. While a half cup of rice consists of 300 calories, a half cup of spinach consists of only 15 calories! Since veggies are low in calories, incorporating legumes into your diet is vital.

Some athletes eat 6-8 times daily to split their caloric burden to prevent fat growth.

  • Reduce the number of calories you eat

Try to eat fewer calories than you’re now. During the first week, progressively minimize your daily calorie intake, then maintain an approximate number that can let you lose some pounds without leaving you exhausted. Besides not being fun, calorie counting demands discipline in the long term, but it’s one of the best approaches to getting a leaner physique.

When it comes to dieting, the most basic premise is that you’ll shed weight when you burn more calories than you eat.

To calculate the nutritional content of the foods you ingest and determine how many calories you should maintain making progress, keep a food journal, consult a nutritionist, or use calorie-counting software.

  • Eliminate junk food

Sugary, salty, overly-processed foods/ snacks must be the first things you cut out from your diet to maintain a low-calorie consumption. Pizza, French fries, candy, and cake are all on their way out. Fatty foods and sweets have much higher calorie concentrations per serving size. That means you can ingest the same amount of them as other much healthier foods and still gain weight. In short, junk food is a suicide trap for anyone trying to lose weight.

Roasted, grilled, steamed, or broiled food is highly recommended. Keep off fatty substances like oil and butter.

Stopping drinking soda and ingesting fast food is a straightforward approach to reducing the number of calories you consume significantly. It allows most people to shed an extra 2-3 pounds a week.

  • Get the good stuff only

The key to your success in weight loss is to consume low-calorie, satisfying foods. 400 calories of veggies will satisfy you fully, while 400 calories of fried or oil chicken will leave you hungry. Establish what to eat to trick your body into thinking it’s whole.

Low-calorie-rich foods e.g., fruits, veggies, healthy grains, lean meats, and low-fat dairy can all assist you to lose weight. Primarily, fruits and veggies are water-based and consist of few calories and fat. One gram of fat contains nine calories. Keep off processed foods and opt for green. Also available in orange, red, yellow, and blue.

What’s more, fiber is beneficial to your health and consists of only 1.5-2.5 calories per gram. Most legumes, seeds, and nuts are gluten-free.

2. Incorporating Exercise into Your Weight Loss Journey

a woman going for a jog in black pants and grey sweatshirt

  • Start the cardio

Doing cardio is the fastest way to burn fat and, in turn, calories. There’s no denying this. Cardio comes in a wide range of forms, which is a good thing.

Cardio workouts include running, biking, swimming, boxing, tennis, dance, and other activities. In case pounding the pavement isn’t exciting to your knees, try other possibilities. The most calorie-burning workouts include running, aerobics, rope jumping, and taekwondo.

YOU MAY ALSO LIKE: Will Exercise Help Me Lose Weight Faster?

Add high-intensity interval training (HIIT). The term, “HIIT” is commonly used to refer to performing lots of short bursts of intense activity with brief recovery pauses in between. Researchers have discovered that this generates similar physical effects as conventional long-duration endurance training regardless of taking far less time (and, surprisingly, actually doing less workout!).

Although you won’t only burn more calories, you’ll do so in a relatively shorter duration.

  • Start weight-training

That’s right, cardio is vital. It’s a must if you’re trying to lose weight. But, you must combine weight training and aerobics to maximize benefits.

While weight training can’t be done daily, cardio can. Time is necessary for the muscles to recuperate. Carry out an aerobic exercise as often as possible, but just a few days every week for weight training.

  • Practice regular exercise

There’s nothing that burns calories faster than brisk activity. Start working out a minimum of 3-4 times weekly if you haven’t already. Every training session should last approximately an hour and incorporate a combination of cardiovascular and strength and conditioning workouts. Raise your heart rate and work out your muscles. The more you’ll move, the more weight you will lose.

Take some days off during the week to have a rest. Since you’ll be ingesting fewer calories, the recuperation time will be more crucial than usual.

And if you can make things exciting for yourself, there is a high chance you’ll work out regularly. You can consider swimming, yoga, mountain biking, climbing, or kickboxing. Any activity that helps you stay active will ultimately help you lose weight.

  • Begin lifting weights

“Resistance training” refers to working against a force to gain muscle strength and endurance. Resistance training can assist you to burn more calories even while at rest by enhancing fat burning and metabolism.

Based on one study, 10 weeks of resistance workout can standardize blood sugar in diabetics, boost metabolism by 7%, and help people to lose 4 pounds of fat. A different study of 94 women discovered that resistance exercise assisted to sustain metabolism and fat-free mass after weight loss, enabling the body to break down more calories throughout the entire day.

Begin by visiting the gym or performing bodyweight exercises such as squats, lunges, and planks at home.

3. Achieving Your Weight Loss Goal

  • Identify your basal metabolic rate

Irrespective of what you’re doing, your body utilizes energy at a certain rate. The BMR Calculator can help you identify your Basal Metabolic Rate (BMR). It’s the number of calories your system would burn if you didn’t do anything for the entire day. It will tell you how fast you burn calories and, in turn, how much workout you should perform and how many calories you need to eliminate to attain your weight-loss goals. Yes, it considers your amount of activity, age, and gender.

Next, establish your physical activity level and then sweat the pounds away.

Since water constitutes much of the human body, your cells usually store it for later use. And this can lead to water retention and bloating, making the scale rise even higher. Sweat helps to get rid of extra fluids by discharging water from the body.

On average, you can lose 1 to 2 pounds of water weight by performing an hour of continuous aerobic workout or soaking in a sauna for about 20 minutes.

4. Get enough sleep

Make sure you’ve rested well enough to increase your overall sense of well-being, as well as performance. Try to get at least six hours of deep sleep every night, though eight is more recommendable.

Your body will distribute calories for internal use, repair damaged cells and tissues, and restore energy levels while you sleep. You will feel eager and refreshed to redouble your efforts once you wake up.

  • Because of overwork, stress, insomnia, and other health complications, most people don’t get sufficient sleep and have difficulties losing weight.
  • If you can’t get the time to sleep continuously at night, consider taking a few short naps (10-15 minutes) all through the day.

5. Coping with stress

Based on one study, the negative effects of stress may influence weight gain and abdominal obesity. According to the findings, increasing one’s nutritional state and getting enough sleep can help mitigate some of the adverse effects of stress.

Researchers conclude that people’s needs for certain nutrients, such as omega-3 fatty acids and B vitamins, might increase during stressful times.

You can ease stress by practicing meditation, yoga, and mindfulness, in addition to optimizing your nutrient consumption and sleep. In case a person is struggling with trauma or extreme stress, they should seek psychological help or go to a doctor.

Can You Lose 20 pounds in One Month by Intermittent Fasting and without Exercise?

Losing a massive amount of weight fast is unhealthy, but intermittent fasting has certainly been touted as a healthy and long-term approach to reducing weight. Still, such a huge shift is impossible to attain.

YOU MAY ALSO LIKE: I’m Eating Junk Food But Still Losing Weight?

Three meals daily is not a hard and fast rule. Since our bodies tend to be more aware of themselves compared to our intellect, it can sometimes be deceiving. If our bodies need nourishment, we’re aware of it. So when it’s hungry, follow it, and not your mind.

In case you feel uneasy with the term “fasting”, remember that it’s as easy as eating only when you’re hungry. Losing weight is an effective way to improve your health. You must have heard this before. Although losing 20 lbs. in 30 days isn’t a quick fix to your health issues, it’s the first step towards leading a healthy life.


A healthy, sustainable weight loss pace is 1-2 pounds weekly.

You might shed more weight in water form when you begin a diet program and make radical changes in your workout routine and how you eat. Nevertheless, after several weeks, the sudden weight reduction will slow down.

Fad diets might promise to make you lose a huge chunk of your weight in a short span. But, realistically, it’s both impossible and unhealthy. It would be best to treat your weight loss journey as a lifestyle change to maintain and be healthy.