How to Lose 20lbs in 30 Days

20 quick weight loss tips to help you lose 20 pounds in 30 days. Do these 20 things and lose 20lbs in a month.

How to Lose 20lbs in 30 Days

Losing weight can be a slow process, frustrating and fruitless – especially if you have not got a strategy or a target. Here are some top tips to help you get started on your weight loss journey and aim to lose 20lbs in 30 days. Impossible you may say? Well, you have to challenge your self.

Lose 20lbs in 30 Days – 20 Top Weight Loss Tips

Losing weight can be a slow process, frustrating and fruitless – especially if you have not got a strategy or a target. Here are some top tips to help you get started on your weight loss journey and aim to lose 20lbs in 30 days. Impossible you may say? Well, you have to challenge your self.

If you truly want to see changes in your body then read on for some great advice.

The first thing that most people do is to try different diets and workout routines. In theory this sounds like a good idea but it means the person will be spending their time trying out new things instead of focusing on one area where they think would work best.

Another important detail is understanding the difference between fat loss and weight loss.

So here are 20 things you can try right now.

1. Stand Up When You Work

This is one of the easiest ways to burn more calories. Research has shown that sitting for long periods can increase your risk of heart disease, diabetes and obesity so by standing up when you work it will help with these risks while also increasing calorie burn.

If you have a desk job then try alternating between working on your computer sitting down and doing tasks at your desk while standing up – remember every time you stand take a minute or two to stretch out those muscles!

The next tip is not always easy but worth investing in if possible:

2. Invest In A Clothing Size Smaller Than You Want To Be

If you want to lose 30lbs quickly then most people would recommend clothes size smaller than their current size as this will make them feel slimmer and more motivated to stick with the diet plan.

It’s easier said than done but who can resist enjoying a new wardrobe?

3. Use the Stairs to Help Lose 20lbs in 30 Days

A simple way to get extra cardio in is by taking the stairs instead of the elevator or escalator.

You’ll burn more calories even if it’s just a few flights, and you may find yourself having to take fewer breaks as well!

Every little bit helps – try parking your car further away from where you’re going so that everytime your walk there you’ll have traveled some distance before arriving at work.

Not only will this help with weight loss but it will also be good for your health too.

4. Eat Healthier Snacks

Purchasing healthy snacks like apple slices can keep hunger under control when cravings hit, plus they taste great on their own or dipped in yogurt!

When shopping make sure that healthier options are always available wherever possible because then you’ll be more likely to choose a healthy option.

You should also try and stay away from high sugar snacks like sweets or chocolates because these can lead to weight gain, which defeats the purpose of your diet!

5. Cut Out Processed Foods

Processed foods have too much salt, sugar and fat – all things that can lead to weight gain. So avoid these processed snacks like chips or cake whenever possible! [what are process foods – NHS]

Instead opt for fresh fruits, natural yoghurt with honey or a handful of almonds as your snack choice. These options provide you with the vitamins and nutrients needed whilst also keeping you at a healthy calorie range.

6. Eat More Protein

Protein is vital for muscle development, so it’s important to make sure you’re getting enough of this! Try adding more protein-rich foods such as eggs and lean meats into your diet.

Processed snacks should be avoided because they have high levels of fat, salt or sugar which leads to weight gain. Instead opt for fresh fruit, natural yoghurt with honey or a handful of almonds as snack options that provide vitamins and nutrients whilst also staying within healthy calorie range limits.

Protein is crucial in building muscles and therefore needs to be consumed often – try adding some egg dishes and lean meat dishes into your diet .

There are many myths about the correct ratios of protein, carbs and fats – this article is a good read.

7. Keep Hydrated – Drink More

Drinking sufficient water is important for many reasons, one of them being weight loss. The more hydrated you are the less likely you will be to eat food that has a high calorie content.

Drinking plenty of fluid also helps muscle growth and reduces bloating as well as feeling hungry throughout the day.

So make sure that each day you’re drinking at least 12-16 cups (or equivalent) in order to get into healthy eating habits whilst still losing bodyweight!

8. Try Intermittent Fasting to Lose 20lbs in 30 Days

Intermittent fasting is the process of abstaining from eating food for a certain period. It can be done in various ways, but most often it involves not eating anything during an eight-hour window and then consuming all calories within another eight hours or more.

Intermittent fasting has been shown to have many health benefits including lowering blood sugar levels and reducing oxidative stress on cells by producing less free radicals than continual calorie restriction (which also helps protect against heart disease).

Benefits: improves insulin sensitivity; lowers triglycerides; reduces hunger cravings; regulates bodily functions such as moods, sleep cycles, hormone production etc.; boosts mental acuity – one study found that people who fasted intermittently had a 20% improvement in their attention span

Risks: There are no risks to intermittent fasting. People who have an eating disorder or those who suffer from hypoglycemia should not engage in this practice without first consulting a doctor.


  • Reduces hunger cravings
  • Regulates bodily functions such as moods, sleep cycles, hormone production etc
  • Boosts mental acuity – one study found that people who fasted intermittently had a 20% improvement in their attention span
  • Improves insulin sensitivity- the risk of developing diabetes is lowered by 14%. Reduces oxidative stress on cells (this also helps protect against heart disease) and lowers blood sugar levels which may help with weight loss by discouraging fat storage because fat cells are more sensitive to insulin.


  • Lowers blood pressure levels – the risk of cardiovascular disease is lowered by 31%
  • Lowers triglyceride and LDL cholesterol levels – this helps protect against heart disease
  • Reduces inflammation in all body tissues (this protects from chronic diseases, diabetes, arthritis etc.) improves brain function- one study found that people who fasted intermittently had better memory recall;
  • Boosts natural killer cell activity which can help prevent certain illness and may improve longevity rates.

Burning belly fat with fasting will result in a leaner physique and improved health so it’s worth trying out intermittent fasting if you want to lose weight quickly without side effects.

9. Eat More Fiber

Fiber is essential for weight loss so it’s important to eat more of this nutrient. Foods high in fiber include whole grains, vegetables and beans.

Fiber helps you feel full which can be helpful when trying to reduce your calorie intake. If you’re not currently eating a diet that provides adequate amounts of fiber then add more foods that are rich in the nutrient such as fruits, oats or legumes into your daily meals.

10. Eat Slowly

If you take the time to eat slowly then you’ll be able slow your eating speed which will result in feeling fuller faster and eating fewer calories.

Eating quickly can cause you to overeat because studies have shown that people who take a longer time when they’re eating are more likely to consume less food or feel full quicker than those who don’t. It takes about 20 minutes for our brains to realize we’re full so it’s important not only how much food is on one plate but also how fast we eat during this period of time too.

Some effective techniques include using small utensils, chewing each bite thoroughly before swallowing anything else, sitting down while you’re eating instead of standing up or walking around, taking five deep breaths between bites.

11. Do Some Resistance Training to Lose 20lbs in 30 Days

Weight training is an important part of any workout routine to lose weight. It increases muscle mass and boosts your metabolism which both helps you burn more calories every day for up to 48 hours post-exercise session.

Exercises that are great for creating lean, toned muscles include squats, pushups and lunges.

Adding a weight resistance program into your current fitness plan will increase the amount of fat loss while also providing benefits such as better bone health, improved heart function and increased cognitive abilities.

The best way I’ve found to make it fun? Make sure there’s music in the background! That makes even the toughest exercises seem enjoyable – at least when done with company or someone who gets me going on my workouts!

12. Get More Rest and Sleep

It sounds simple, and it’s an easy fix. But the truth is that most of us don’t get enough rest each night because we’re so busy or exhausted from a long day at work.

The common misconception is that you can just “catch up” on sleep when there are free moments during your week; however, this isn’t always possible for everyone.

My suggestion? In order to improve the quality of your diet and lose weight faster, try getting more than eight hours of sleep per night by making sure you go to bed at a decent time every evening (around nine o’clock). This will help boost energy levels in addition to regulating metabolism which helps with fat burning!

BONUS TIP: Take care of yourself by taking a few minutes for yourself each day.

Do something that makes you happy, such as reading a book or watching your favorite TV show. The more we put into ourselves the better it is when trying to lose weight!

About Tony Jay

Tony Jay (CEO of AGJ Media, CPD certified in Diet and Nutrition) Tony is a fitness enthusiast, writer, and entrepreneur. He’s been active in the health and wellness industry since 2007 and firmly believes correct nutrition is the key to good health. A workaholic by nature, Tony uses power yoga to keep his mind sharp, maintain physical subtlety, and keep fit. LinkedIn