Setting expectations: Losing weight safely

Losing weight safely typically involves losing 1-2.5 pounds per week.

This would allow you to lose 50 pounds within about 5 months at 2.5 pound per week. Once lost, you can often maintain your new weight with a continued combination of exercise and a balanced, nutritious diet.

Losing weight safely has additional benefits. People who lose weight slowly and steadily may be more likely to maintain their weight loss .

Here are the 5 best ways to quickly and safely drop 20 pounds.

1. Drink more water

Upping your water intake may help support your weight loss efforts, particularly when swapping calorie-containing beverages for water.

However, according to a 2019 meta-analysis, many studies highlight the benefits of drinking more water for weight loss. However, the authors found that these included low- to moderate-quality studies with limited to no follow-up, which calls into question the reliability of their results.

A more recent study published in 2021 looked at how adding additional water to the diet of a population of Mediterranean seniors affected their body weight.

The researchers found a positive association between increasing water intake and weight loss and maintenance. They swapped some alcoholic and energy-containing drinks that participants typically consumed with water.

You may also find that drinking water with meals can help you feel fuller, reducing your appetite and intake

2. Reduce your refined carb consumption

Decreasing your intake of refined carbs may be another useful strategy to support healthy and quick weight loss.

The manufacturing process strips refined carbs of their fiber content, resulting in a final product with a higher glycemic index. Foods higher on the glycemic index rapidly increase your blood sugar levels. A crash tends to follow the spike, which can lead to increased hunger and consumption of more food.

Over the years, several studies have supported using a low glycemic index diet for weight loss. An older study from 2014 showed that a low-glycemic, low-energy diet helped to control glucose metabolism and aid in weight loss.

A more recent study from 2021 noted that combining a diet containing lower glycemic index foods with a high protein intake diet may be an effective way to lose weight.

However, not everyone agrees with the effects of foods with a high-glycemic index. According to a 2021 review of studies, researchers noted that very little evidence supports the conclusion that low-glycemic foods are superior to high-glycemic foods for weight loss.

However, it may be important to note that the Grain Foods Foundation and subsidiaries contributed financially to and wrote the first draft of the noted study. The study’s authors added notes on each draft and signed off on the final manuscript.

If you are interested in cutting out refined carbs, to get started, try swapping out refined grains in the pasta, bread, cereals, and pre-packaged products for whole-grain alternatives such as barley, quinoa, brown rice, or whole wheat.

3. Start lifting weights

Resistance training is a type of exercise that involves working against a force to increase muscle strength and endurance. It includes exercises like:

. free weights
. exercise machines
. exercises that use your body weight, like push-ups or pull-ups

Resistance training has several benefits. When it comes to weight loss, a 2021 study noted that resistance training helps to prevent the loss of lean muscle mass as you lose weight (11Trusted Source).

While all showed positive results for weight loss, researchers found that resting metabolism increased slightly with resistance training and participants added the most lean muscle with resistance training and no dietary changes. The resistance training plus dietary changes group had the best weight loss results (12Trusted Source).

You can try out a gym membership or take a resistance training class to get started. Or you can use weights or resistance bands if you have them. You can also practice body weight exercises at home without equipment. This includes exercises like:

. squats
. planks
. lunges
. push-ups

For added safety, try starting slow and consider talking with a personal trainer about a good starting point.

You may also want to check with a doctor before making changes to your exercise routine, especially if you have any health conditions. They may recommend modifications or a specific starting point.

4. Eat more fiber

Fiber is an important nutrient for gut health, overall health, and, potentially, weight loss goals.

There are two main types of fiber: soluble and insoluble. Both provide potential health benefits to you, and most foods that contain one also contain the other.

Insoluble fiber provides the bulk of your stool, but according to a 2016 study, soluble fiber plays a significant role in your metabolism.

Soluble fiber may help keep you feeling fuller for longer.

In a 2019 study, researchers found that consuming dietary fiber may help people with obesity better adhere to their eating plans. This helped to promote better weight loss in their test groups.

Fruits, vegetables, whole grains, nuts, and seeds are all excellent sources of fiber that are integral to a varied, nutritious diet.

5. Follow a sleep schedule

While there’s no doubt that switching up your diet and exercise routine are the two important steps to losing 20 pounds quickly and safely, the amount you sleep you get may also play a role.

In a 2022 trial, researchers looked at sleep’s effect on energy levels and weight loss. They concluded that improving sleep hygiene has a positive effect on preventing obesity and supporting weight loss.

Just as getting enough sleep can set you up for success, sleep deprivation may also cause weight gain over time.

Some tips to improve your sleep hygiene include:

getting 7 to 8 hours of sleep each night
practicing a calming bedtime ritual before bed, such as reading or taking a relaxing shower
going to bed and waking up at the same time each day, even on weekends
limiting screen time before bed
minimizing your intake of caffeine and large meals before bed
reducing sources of light and noise
keeping the room where you sleep at a cool temperature

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