{"id":45588,"date":"2022-08-07T20:45:08","date_gmt":"2022-08-07T20:45:08","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=45588"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"lose-20-pounds-in-30-days","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/lose-20-pounds-in-30-days\/","title":{"rendered":"Can You Lose 20 Pounds In 30 Days? Here&#8217;s What You Should Know"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/lose-20-pounds-in-30-days\/#1_Keep_Track_Of_Your_Calorie_Intake\" >1. Keep Track Of Your Calorie Intake<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/lose-20-pounds-in-30-days\/#2_Work_On_Your_Plate\" >2. Work On Your Plate<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/lose-20-pounds-in-30-days\/#Lean_Protein\" >Lean Protein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/lose-20-pounds-in-30-days\/#Fibrous_Foods\" >Fibrous Foods<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/lose-20-pounds-in-30-days\/#Whole_Grains\" >Whole Grains<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/lose-20-pounds-in-30-days\/#3_Get_Moving_Or_Lifting\" >3. Get Moving, Or Lifting<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/lose-20-pounds-in-30-days\/#Aerobic_Exercise\" >Aerobic Exercise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/lose-20-pounds-in-30-days\/#Strength_Training\" >Strength Training<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/lose-20-pounds-in-30-days\/#4_Make_Sleep_A_Priority\" >4. Make Sleep A Priority<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/lose-20-pounds-in-30-days\/#5_Drink_Plenty_Of_Water\" >5. Drink Plenty Of Water<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/lose-20-pounds-in-30-days\/#6_Stay_Consistent\" >6. Stay Consistent<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/lose-20-pounds-in-30-days\/#7_Get_Help_From_A_Professional\" >7. Get Help From A Professional<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/lose-20-pounds-in-30-days\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/lose-20-pounds-in-30-days\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Regardless of whether you&#8217;re looking to shed a few pounds before swimsuit season or you have a more serious weight-loss goal, you might be wondering if it&#8217;s possible to lose 20 pounds in 30 days.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Can_You_Lose_20_Pounds_In_30_Days\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><span style=\"font-weight: 400;\">The truth is, that is a lot to lose in a short amount of time. While some people may be able to reach this type of weight-loss result within the time frame, it isn\u2019t a safe or sustainable rate of <a href=\"https:\/\/betterme.world\/articles\/calorie-density-chart\/\">weight loss<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A lot of factors come into play when you&#8217;re trying to lose weight, including your starting weight, your diet and exercise habits, your metabolism, and other health factors. Considering this, while it might be possible to lose 20 pounds in 30 days, it won\u2019t be possible for everyone, and if you do manage it, you aren\u2019t likely to keep it off.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That being said, there are some things you can do to give yourself the best chance of sustainable weight loss success. Here are a few tips to help you lose a safe amount of weight in 30 days:<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"1_Keep_Track_Of_Your_Calorie_Intake\"><\/span><strong>1. Keep Track Of Your Calorie Intake<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Counting calories may seem tedious, but it&#8217;s an important step in weight loss. Knowing how many <a href=\"https:\/\/betterme.world\/articles\/bachata-dance-workout\/\">calories<\/a> you&#8217;re consuming each day can help you make better choices when it comes to the foods you eat and help you stay on track with your goal to lose meaningful weight in 30 days.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How many calories should you eat in a day? Again, it depends:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">How active are you? Active people tend to burn more calories and shouldn&#8217;t eat too few calories, otherwise they risk becoming fatigued.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">What&#8217;s your starting weight? Someone who is overweight will likely lose weight faster than someone who is at a healthy weight by creating a smaller calorie deficit.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">How quickly do you want to lose weight? A more gradual weight loss may be easier to sustain over time than a rapid weight loss.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A general rule of thumb is that <a href=\"https:\/\/betterme.world\/articles\/skipping-to-lose-weight-in-2-weeks\/\">active adults<\/a> should consume around 2,000-2,400 calories per day if they&#8217;re trying to maintain their weight. If you want to lose weight you&#8217;ll need to create a calorie deficit by eating fewer calories than you&#8217;re burning each day.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A safe rate of weight loss is around 1-2 pounds per week, which means you&#8217;ll need to create a daily calorie deficit of 500-1,000 calories (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3447534\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). 1-2 pounds per week is about 4-8 pounds in 4 weeks (28 days).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How should you keep track of your calorie intake? There are a few different ways:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Use an online calorie calculator:<\/b><span style=\"font-weight: 400;\"> Enter your weight, height, age, and activity level, and it will give you an estimate of how many calories you should be eating each day.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Keep a food journal:<\/b><span style=\"font-weight: 400;\"> Write down everything you eat and drink throughout the day, along with the corresponding calorie count.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Use a fitness tracker:<\/b><span style=\"font-weight: 400;\"> Many fitness apps or gadgets track your steps, activity level, and calories burned throughout the day. This can give you a good idea of how many calories you&#8217;re burning and help you make sure you&#8217;re creating a calorie deficit.<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/ramen-diet\/\">Ramen Diet: Can You Lose Weight By Eating Ramen?<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Can_You_Lose_20_Pounds_In_30_Days\"><img decoding=\"async\" class=\"aligncenter wp-image-43552 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-207482-1024x576.png\" alt=\"lose 20 pounds in 30 days\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-207482.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-207482-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-207482.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-207482-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-207482.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"2_Work_On_Your_Plate\"><\/span><strong>2. Work On Your Plate<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The saying &#8220;abs are made in the kitchen&#8221; is at least partly true when it comes to <a href=\"https:\/\/betterme.world\/articles\/eat-before-or-after-walking-to-lose-weight\/\">weight loss<\/a>. You can exercise all you want, but if you&#8217;re not eating healthy, calorie-controlled meals, you won&#8217;t see the results you want.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can aim to lose up to 8 pounds in 30 days by controlling two aspects of your meals: quantity and quality. We&#8217;ve addressed the quantity part with calorie counting, but what about quality?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When it comes to the quality of your <a href=\"https:\/\/betterme.world\/articles\/full-body-resistance-band-workouts\/\">diet<\/a>, you will want to make sure you&#8217;re eating nutrient-rich whole foods, like fruits and vegetables, lean protein, healthy fats, and whole grains (<\/span><a href=\"https:\/\/www.mdpi.com\/2227-9032\/6\/3\/73\/htm\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These foods will help fill you up without providing a lot of calories, and they&#8217;ll give you the nutrients your body needs to function properly.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">More specifically, your plate should have more of:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Lean_Protein\"><\/span><strong>Lean Protein<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Protein is crucial for weight loss. Research has shown that protein can help with <a href=\"https:\/\/betterme.world\/articles\/easy-workouts-to-lose-weight\/\">weight loss<\/a> by reducing cravings and increasing feelings of fullness. Plus, if you&#8217;re planning on hitting the gym (more on this later) protein will help you build muscle (<\/span><a href=\"https:\/\/academic.oup.com\/ajcn\/article\/101\/6\/1320S\/4564492?login=false\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some good sources of lean protein include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chicken breast<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turkey breast<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fish<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eggs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tofu<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Greek yogurt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Legumes<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Can_You_Lose_20_Pounds_In_30_Days\"><img decoding=\"async\" class=\"aligncenter wp-image-43403 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/10-1024x576.png\" alt=\"lose 20 pounds in 30 days\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/10.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/10-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/10.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/10.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Fibrous_Foods\"><\/span><strong>Fibrous Foods<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fiber is an essential part of any diet, but especially if you&#8217;re trying to <a href=\"https:\/\/betterme.world\/articles\/calorie-deficit-diet-plan\/\">lose weight<\/a>. That&#8217;s because fiber helps promote satiety and can help you feel full for longer periods (<\/span><a href=\"https:\/\/academic.oup.com\/jn\/article\/149\/10\/1742\/5512578\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Not to mention the gut-protecting benefits of fiber, which can help keep your digestive system healthy and prevent constipation (<\/span><a href=\"https:\/\/academic.oup.com\/nutritionreviews\/article\/67\/4\/188\/1901012?login=false\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some good sources of fiber include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fruits and vegetables<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beans and legumes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole grains<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nuts and seeds<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Whole_Grains\"><\/span><strong>Whole Grains<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Carbs are the bane of many people&#8217;s existence when they&#8217;re trying to <a href=\"https:\/\/betterme.world\/articles\/a-proven-method-thats-helping-women-in-their-30s-lose-weight\/\">lose weight<\/a>, but it&#8217;s important to remember that not all carbs are created equal.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Refined carbs (think: white bread, pastries, and candy) can cause your blood sugar to more quickly spike and then crash, leaving you feeling tired and hungry. On the other hand, complex carbs (like whole grains) take longer to digest, and they can help you feel full and energized longer (<\/span><a href=\"https:\/\/www.mdpi.com\/1660-4601\/14\/10\/1174\/htm\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some good sources of whole grains include:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quinoa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brown rice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Buckwheat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Barley<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole wheat<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Even when you eat whole grains, it&#8217;s important to be mindful of your portion sizes. A good rule of thumb is to make sure your plate has only a fistful of grains, or about \u00bc of the volume of food on the plate.<\/span><\/p>\n<p><strong>BetterMe app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Can_You_Lose_20_Pounds_In_30_Days\">Get your life moving in the right direction<\/a> with BetterMe!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Can_You_Lose_20_Pounds_In_30_Days\"><img decoding=\"async\" class=\"aligncenter wp-image-42482 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5930-1024x576.png\" alt=\"lose 20 pounds in 30 days\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5930.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5930-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5930.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5930-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5930.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"3_Get_Moving_Or_Lifting\"><\/span><strong>3. Get Moving, Or Lifting<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A sedentary lifestyle is one of the main risk factors for obesity, so it&#8217;s important to get moving if you&#8217;re trying to lose weight. And while any type of movement is good for you, research has shown that both aerobic exercise and strength training can help with weight loss (<\/span><a href=\"https:\/\/journals.physiology.org\/doi\/full\/10.1152\/japplphysiol.01370.2011\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Aerobic_Exercise\"><\/span><strong>Aerobic Exercise<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Aerobic exercise, also known as cardio, is any type of physical activity that increases your heart rate and helps you burn calories. This can include activities like walking, running, biking, swimming, or stair climbing.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The American Heart Association recommends getting at least 150 minutes of moderate-intensity cardio each week, which equates to about 30 minutes per day, five days a week (<\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/fitness\/fitness-basics\/aha-recs-for-physical-activity-in-adults\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). But if you&#8217;re trying to lose weight, you may want to aim for more than that.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Strength_Training\"><\/span><strong>Strength Training<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Strength training is a type of exercise that uses resistance to build or maintain muscle and bone mass. This can be done with free weights, like dumbbells and barbells, or with bodyweight exercises, like push-ups, pull-ups, and squats.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition to helping you build muscle and bone mass, strength training can also help you burn calories and promote weight loss (<\/span><a href=\"https:\/\/www.hindawi.com\/journals\/jobe\/2011\/482564\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are many resources available to help you get started with strength training, including books, classes, and online videos. The BetterMe app also has a variety of strength-training workouts that you can do at home with minimal equipment.\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"4_Make_Sleep_A_Priority\"><\/span><strong>4. Make Sleep A Priority<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Sleep is important for many reasons, including weight loss. When you don&#8217;t get enough sleep, your body may produce more of the hormone ghrelin. Ghrelin signals your body to eat more, and it also promotes fat storage (<\/span><a href=\"https:\/\/journals.plos.org\/plosmedicine\/article?id=10.1371\/journal.pmed.0010062\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, when you don\u2019t get enough sleep, your body may produce less of the hormone leptin. Leptin signals your body to eat less and can help you feel satiated after meals (<\/span><a href=\"https:\/\/journals.plos.org\/plosmedicine\/article?id=10.1371\/journal.pmed.0010062\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition to affecting hormones that control hunger, sleep can also affect the hormones that control stress. When you&#8217;re sleep-deprived, your body may produce more of the stress hormone cortisol (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4688585\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Excess cortisol has been linked to weight gain, particularly abdominal fat (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s13679-018-0306-y\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To promote weight loss, aim for seven to nine hours of quality sleep per night.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Can_You_Lose_20_Pounds_In_30_Days\"><img decoding=\"async\" class=\"aligncenter wp-image-41499 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5751-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5751.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5751-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5751.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5751.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"5_Drink_Plenty_Of_Water\"><\/span><strong>5. Drink Plenty Of Water<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Staying hydrated is essential for many reasons and can also help with weight loss (<\/span><a href=\"https:\/\/academic.oup.com\/nutritionreviews\/article\/68\/8\/439\/1841926\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Water helps to fill you up, so you&#8217;re less likely to overeat. It might also help to boost metabolism and may promote fat burning (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fnut.2016.00018\/full\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In one study, participants who drank 500ml of water before meals lost more weight than those who didn&#8217;t drink any water. Both groups were on a low-calorie diet (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1038\/oby.2009.235\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To make sure you&#8217;re drinking enough water, aim for eight to ten cups per day. You can also try adding a slice of lemon or lime to your water for some extra flavor.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other hydrating beverages, like herbal tea and unsweetened green tea, can also help promote weight loss.\u00a0 Avoid sugary drinks, like soda and fruit juice, as these can contribute to weight gain.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/macros-for-weight-loss-female\/\">Macros For Weight Loss Female: How To Eat Healthy AND Lose Weight<\/a><\/span><\/i><\/p>\n<h2><span class=\"ez-toc-section\" id=\"6_Stay_Consistent\"><\/span><strong>6. Stay Consistent<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The hardest part about weight loss is often staying on track. There will be times when you slip up, and that&#8217;s OK. The important thing is to get back on track as soon as possible and not let one mistake derail your entire diet.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To stay consistent, make sure to:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set realistic goals\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Find a diet that works for you\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Find an exercise routine that you enjoy\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make healthy lifestyle changes that you can stick to\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get support from family and friends<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Weight loss is a journey, and there will be ups and downs along the way. But if you&#8217;re committed to losing weight, you will eventually reach your goals.<\/span><\/p>\n<p><strong>Betterme will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Can_You_Lose_20_Pounds_In_30_Days\">Try using the app and see<\/a> for yourself!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Can_You_Lose_20_Pounds_In_30_Days\"><img decoding=\"async\" class=\"aligncenter wp-image-41479 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5733-1024x576.png\" alt=\"lose 20 pounds in 30 days\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5733.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5733-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5733.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5733-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5733.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"7_Get_Help_From_A_Professional\"><\/span><strong>7. Get Help From A Professional<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you&#8217;re having trouble losing weight on your own, you may want to consult with a healthcare professional.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A doctor or Registered Dietitian Nutritionist (RDN) can help you create a weight loss plan that&#8217;s right for you. They can also provide guidance and support to help you stick to your plan.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In some cases, a doctor may also prescribe medication to help with weight loss. This is usually only recommended for people who are obese or have other health conditions that make weight loss difficult (<\/span><a href=\"https:\/\/www.niddk.nih.gov\/health-information\/weight-management\/prescription-medications-treat-overweight-obesity\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Can you lose 20 pounds in 30 days? Probably not. If you&#8217;re committed to making lifestyle changes and following a healthy diet and exercise plan, you can expect to lose up to 8 pounds in that amount of time. More rapid weight loss is not safe for everyone and should only be attempted under medical supervision.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re trying to lose weight, remember to focus on making gradual, sustainable changes. These changes will help you lose weight safely and keep it off in the long term.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What&#8217;s more, making small changes to your diet and lifestyle can have big benefits for your health. So even if you don&#8217;t reach your ideal weight, you can still reap the rewards of a healthier lifestyle.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Can_You_Lose_20_Pounds_In_30_Days\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Can_You_Lose_20_Pounds_In_30_Days\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n","protected":false},"excerpt":{"rendered":"<p>Regardless of whether you&#8217;re looking to shed a few pounds before swimsuit season or you have a more serious weight-loss goal, you might be wondering if it&#8217;s possible to lose 20 pounds in 30 days. The truth is, that is a lot to lose in a short amount of time. While some people may be [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":45589,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[75],"tags":[],"coauthors":[122,87],"class_list":["post-45588","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-weight-loss"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Can You Lose 20 Pounds In 30 Days? Here&#039;s What You Should Know - BetterMe<\/title>\n<meta name=\"description\" content=\"Can you \u2605 LOSE 20 POUNDS IN 30 DAYS? \u27a4 It depends. Find out what you need to know about healthy weight loss and how to make it happen. Just keep reading for more!\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Can You Lose 20 Pounds In 30 Days? Here&#039;s What You Should Know\" \/>\n<meta property=\"og:description\" content=\"Can you \u2605 LOSE 20 POUNDS IN 30 DAYS? \u27a4 It depends. Find out what you need to know about healthy weight loss and how to make it happen. Just keep reading for more!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/lose-20-pounds-in-30-days\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/shutterstock_2140016189-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/lose-20-pounds-in-30-days\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/lose-20-pounds-in-30-days\/\"},\"author\":{\"name\":\"Jeremy Mukhwana\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/36a7dd74d934812b75af5921cc28b8a4\"},\"headline\":\"Can You Lose 20 Pounds In 30 Days? Here&#8217;s What You Should Know\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/lose-20-pounds-in-30-days\/\"},\"wordCount\":1932,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/lose-20-pounds-in-30-days\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/shutterstock_2140016189-scaled.jpg\",\"articleSection\":[\"Weight Loss\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Regardless of whether you're looking to shed a few pounds before swimsuit season or you have a more serious weight-loss goal, you might be wondering if it's possible to lose 20 pounds in 30 days.<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The truth is, that is a lot to lose in a short amount of time. While some people may be able to reach this type of weight-loss result within the time frame, it isn\u2019t a safe or sustainable rate of <a href=\\\"https:\/\/betterme.world\/articles\/calorie-density-chart\/\\\">weight loss<\/a>.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">A lot of factors come into play when you're trying to lose weight, including your starting weight, your diet and exercise habits, your metabolism, and other health factors. Considering this, while it might be possible to lose 20 pounds in 30 days, it won\u2019t be possible for everyone, and if you do manage it, you aren\u2019t likely to keep it off.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">That being said, there are some things you can do to give yourself the best chance of sustainable weight loss success. Here are a few tips to help you lose a safe amount of weight in 30 days:<\/span>\\r\\n<h2><strong>1. Keep Track Of Your Calorie Intake<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Counting calories may seem tedious, but it's an important step in weight loss. Knowing how many <a href=\\\"https:\/\/betterme.world\/articles\/bachata-dance-workout\/\\\">calories<\/a> you're consuming each day can help you make better choices when it comes to the foods you eat and help you stay on track with your goal to lose meaningful weight in 30 days.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">How many calories should you eat in a day? Again, it depends:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">How active are you? Active people tend to burn more calories and shouldn't eat too few calories, otherwise they risk becoming fatigued.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/lose-20-pounds-in-30-days\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/lose-20-pounds-in-30-days\/\",\"name\":\"Can You Lose 20 Pounds In 30 Days? Here's What You Should Know - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/lose-20-pounds-in-30-days\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/lose-20-pounds-in-30-days\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/shutterstock_2140016189-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Can you \u2605 LOSE 20 POUNDS IN 30 DAYS? \u27a4 It depends. Find out what you need to know about healthy weight loss and how to make it happen. Just keep reading for more!\",\"breadcrumb\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/lose-20-pounds-in-30-days\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/dev.betterme.world\/articles\/lose-20-pounds-in-30-days\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/lose-20-pounds-in-30-days\/#primaryimage\",\"url\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/shutterstock_2140016189-scaled.jpg\",\"contentUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/shutterstock_2140016189-scaled.jpg\",\"width\":2560,\"height\":1707},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/lose-20-pounds-in-30-days\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/dev.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Weight Loss\",\"item\":\"https:\/\/dev.betterme.world\/articles\/weight-loss\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Can You Lose 20 Pounds In 30 Days? Here&#8217;s What You Should Know\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\",\"url\":\"https:\/\/dev.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/dev.betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/dev.betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/36a7dd74d934812b75af5921cc28b8a4\",\"name\":\"Jeremy Mukhwana\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/image\/99c0711e9a3140ac15294fc541b79452\",\"url\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/jeremy_mukhwana-150x150.png\",\"contentUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/jeremy_mukhwana-150x150.png\",\"caption\":\"Jeremy Mukhwana\"},\"description\":\"Jeremy is a writer and part-time soccer player who is keen on demystifying the matters of fitness, health, and weight loss. His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. The motto that guides Jeremy through his life is\u00a0 \u2018Be the change that you wish to see in the world.\u2019\",\"url\":\"https:\/\/dev.betterme.world\/articles\/author\/jeremymukhwana\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Can You Lose 20 Pounds In 30 Days? Here's What You Should Know - BetterMe","description":"Can you \u2605 LOSE 20 POUNDS IN 30 DAYS? \u27a4 It depends. Find out what you need to know about healthy weight loss and how to make it happen. Just keep reading for more!","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Can You Lose 20 Pounds In 30 Days? Here's What You Should Know","og_description":"Can you \u2605 LOSE 20 POUNDS IN 30 DAYS? \u27a4 It depends. Find out what you need to know about healthy weight loss and how to make it happen. Just keep reading for more!","og_url":"https:\/\/dev.betterme.world\/articles\/lose-20-pounds-in-30-days\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/shutterstock_2140016189-scaled.jpg","type":"image\/jpeg"}],"author":"Jeremy Mukhwana, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Jeremy Mukhwana, Kristen Fleming, RD","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/lose-20-pounds-in-30-days\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/lose-20-pounds-in-30-days\/"},"author":{"name":"Jeremy Mukhwana","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/36a7dd74d934812b75af5921cc28b8a4"},"headline":"Can You Lose 20 Pounds In 30 Days? Here&#8217;s What You Should Know","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/lose-20-pounds-in-30-days\/"},"wordCount":1932,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/lose-20-pounds-in-30-days\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/shutterstock_2140016189-scaled.jpg","articleSection":["Weight Loss"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Regardless of whether you're looking to shed a few pounds before swimsuit season or you have a more serious weight-loss goal, you might be wondering if it's possible to lose 20 pounds in 30 days.<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">The truth is, that is a lot to lose in a short amount of time. While some people may be able to reach this type of weight-loss result within the time frame, it isn\u2019t a safe or sustainable rate of <a href=\"https:\/\/betterme.world\/articles\/calorie-density-chart\/\">weight loss<\/a>.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">A lot of factors come into play when you're trying to lose weight, including your starting weight, your diet and exercise habits, your metabolism, and other health factors. Considering this, while it might be possible to lose 20 pounds in 30 days, it won\u2019t be possible for everyone, and if you do manage it, you aren\u2019t likely to keep it off.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">That being said, there are some things you can do to give yourself the best chance of sustainable weight loss success. Here are a few tips to help you lose a safe amount of weight in 30 days:<\/span>\r\n<h2><strong>1. Keep Track Of Your Calorie Intake<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Counting calories may seem tedious, but it's an important step in weight loss. Knowing how many <a href=\"https:\/\/betterme.world\/articles\/bachata-dance-workout\/\">calories<\/a> you're consuming each day can help you make better choices when it comes to the foods you eat and help you stay on track with your goal to lose meaningful weight in 30 days.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">How many calories should you eat in a day? Again, it depends:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">How active are you? Active people tend to burn more calories and shouldn't eat too few calories, otherwise they risk becoming fatigued.<\/span><\/li>\r\n \t<li style=\"font-weight ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/lose-20-pounds-in-30-days\/","url":"https:\/\/dev.betterme.world\/articles\/lose-20-pounds-in-30-days\/","name":"Can You Lose 20 Pounds In 30 Days? Here's What You Should Know - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/lose-20-pounds-in-30-days\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/lose-20-pounds-in-30-days\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/shutterstock_2140016189-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Can you \u2605 LOSE 20 POUNDS IN 30 DAYS? \u27a4 It depends. Find out what you need to know about healthy weight loss and how to make it happen. Just keep reading for more!","breadcrumb":{"@id":"https:\/\/dev.betterme.world\/articles\/lose-20-pounds-in-30-days\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/dev.betterme.world\/articles\/lose-20-pounds-in-30-days\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/lose-20-pounds-in-30-days\/#primaryimage","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/shutterstock_2140016189-scaled.jpg","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/shutterstock_2140016189-scaled.jpg","width":2560,"height":1707},{"@type":"BreadcrumbList","@id":"https:\/\/dev.betterme.world\/articles\/lose-20-pounds-in-30-days\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/dev.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Weight Loss","item":"https:\/\/dev.betterme.world\/articles\/weight-loss\/"},{"@type":"ListItem","position":3,"name":"Can You Lose 20 Pounds In 30 Days? Here&#8217;s What You Should Know"}]},{"@type":"WebSite","@id":"https:\/\/dev.betterme.world\/articles\/#website","url":"https:\/\/dev.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/dev.betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/dev.betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/dev.betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/36a7dd74d934812b75af5921cc28b8a4","name":"Jeremy Mukhwana","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/image\/99c0711e9a3140ac15294fc541b79452","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/jeremy_mukhwana-150x150.png","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/jeremy_mukhwana-150x150.png","caption":"Jeremy Mukhwana"},"description":"Jeremy is a writer and part-time soccer player who is keen on demystifying the matters of fitness, health, and weight loss. His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. The motto that guides Jeremy through his life is\u00a0 \u2018Be the change that you wish to see in the world.\u2019","url":"https:\/\/dev.betterme.world\/articles\/author\/jeremymukhwana\/"}]}},"_links":{"self":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/45588","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/users\/41"}],"replies":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=45588"}],"version-history":[{"count":0,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/45588\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media\/45589"}],"wp:attachment":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=45588"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=45588"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=45588"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=45588"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}