To lose 20 kilos quickly, is it possible (and reasonable)?


Whether it's 5 kg, 10 kg or 20 kg: losing weight is always an extremely difficult task. And the more kilos you lose, the higher the bar is set, and it takes more time. However, it is well known that when you lose weight slowly, the effort is much more effective and, above all, long-lasting than a fast diet. So here are our best tips for REALLY losing weight.

To lose 20 kilos quickly, is it possible (and reasonable)?

You want to lose 20 kg or even more? Above all, think about your starting weight, so that your quest is a possible goal and not an excessive one. One of the indicators that can tell you whether you really need to lose weight is the body mass index.

On the reference site dedicated to BMI, you can calculate it. The authorities indicate that above a BMI of 25, you can be considered overweight.

No, above all, you need to learn how to eat better, for example, perhaps adopt a better lifestyle, and this takes time for habits to change and take root.

First thing to put in place to lose your 20 kilos: stay motivated, don't lose sight of your goal and try to get as much support as possible.

If you want to lose 20 kg (or more) by yourself, then follow the advice below. In the beginning, you may lose weight fairly quickly, as if the pounds would easily disappear. But beware of the famous yo-yo effect, and the weight that comes back faster than it should! Weight gain is much easier for the person who has just lost weight than a lasting loss. Because the fat cells have reduced but not disappeared.

Here's what you need to do to lose weight and stay slim over the long term:

Change your diet... or lifestyle?

If you really want to lose weight and stabilize it, then you are going to have to change your lifestyle over the long term.

Silke Restemeyer, an expert with the German Society for Nutrition (DGE), confirms this: "A fast and classic starvation diet leads to short-term weight loss, but in order to lose weight permanently, you have to change your eating habits and opt for a slow, natural and gradual weight loss".

Specifically, she recommends losing a maximum of two kilos per month, and no more than 500 g per week.

Change your diet... or lifestyle?

Modifying your diet for a better balance, instead of a crash diet, has three advantages: 

  • you eat to satiety,
  • with all the necessary nutrients,
  • and you modify your metabolism (without slowing it down, as is the case in radical diets that play on food deprivation).
Once you have reached the desired weight, it is on how to feed yourself, on the nutritional balance that you act above all, and therefore, you stabilize your weight, which becomes your fitness weight.

No (too many) prohibitions, no more management! 

In order for the change in diet to work permanently, it is important not to ban food. 

Silke Restemeyer says: "The key to weight loss is to ingest the right amount of food at the right time - so in principle, anything goes". 
To put it plainly, we're still translating for you what it's good to do: 
  • Low-calorie foods such as vegetables, fruit, or low-fat dairy products can be eaten several times a day.
  • high-calorie foods such as processed foods or sweets should be eaten as rarely as possible and in small portions (once a week max).
  • and we must not forget the slow sugars like legumes (rather at breakfast) and the protein intake that guarantees satiety and nourishes muscle mass (what's left when you lose the fat what!).
 Priority Tip: Make sure to include vegetables in every meal. And as much as half your plate, or even more in the evening. Be sure to cut back on meat, especially red (fattier) meat. Beware, the gratin is not strictly speaking a vegetable...

Your daily food with the food journal

Sugar and burger addicts, you for whom eating a balanced diet sounds boring, learn to vary the menus and open your chakras! Food curiosity is your next challenge to discover the foods that will please you and benefit your body. 
Keeping a food journal will help you identify your bad habits and fight them successfully. Don't raise your eyes to heaven, rigor is your ally, and you must give yourself ALL the means!
Be super honest with yourself and write down everything you eat in it for 7 days. This will allow you to estimate how many calories you consumed each day.
Your daily food with the food journal
Quickly, this will allow you to identify the weak points of your previous feeding mode... which it is now time to change.

A little tip: If you don't want to write everything down on paper, there are now applications that take over for you. The American Chronometer, MyFitnessPal, or Runtastic Balance help you understand what you are ingesting. Good to know, the new WW app can coach you according to your lifestyle. A real plus. 

The right food, the right nutrients

The fewer calories a food contains, the more you can eat. At least that's the theory in a nutshell because, in detail, calories are not the only things that count, otherwise, it would be enough to eat a Mars for breakfast and hop!
In reality, the quality of the food we eat, its glycemic index (see our article) and the time it takes for the body to digest it are very important.
Vegetables and fruits are perfect, of course, because they contain lots of fiber, vitamins, and minerals.
As for vegetables, take care of their cooking method if you do not eat them raw. For example, vegetables that are just crispy and steamed are ideal. And it's better to drizzle olive oil or a lick of butter on top of them than to cook them with fat that the vegetables will soak in.
Likewise, prefer fresh, whole fruit. In fact, it is important to know that fruit contains sugar and that it is better to eat it with its fiber and unaltered vitamins than in juice (high sugar level, high glycemic index and loss of vitamins).
Good to know: when you eat a peeled orange, you only eat one. If you prepare it in juice, you will tend to squeeze two or three to fill your glass. Balance = more sugar!

These foods can be on the table several times a week:
  • legumes    
  • lean meat
  • lean fish
 These foods can be eaten several times a day with a clear conscience:
  •  vegetables 
  • fresh fruit 
  • low-fat dairy products 
  • whole foods (bread, pasta, rice)

 Eating at the right time

Eating three to five (healthy) meals a day is a recommended rhythm - rather than snacking all day! Five is a number that includes two snacks (a lean yogurt and almonds, a fruit, etc.), for those who can't hold it together.

Pay special attention to your snacks, as snacking products usually provide a lot of calories, when they do not have a high GI. 
However, don't deprive yourself of carbohydrates but choose them correctly.

Carbohydrates are what will feed your brain and provide you with energy, and the body cannot do without them. On the other hand, avoid the carbohydrates that have long been called "simple carbohydrates", which are of course sweets, pastries, pastries without forgetting non-wholemeal pasta, white bread (sandwich bread, baguette ...), white rice ...
Eating at the right time

How to manage special moments?

In order to lose weight gradually, it is necessary to reduce certain foods - although this is certainly difficult. 
Remember one important thing, anything goes, but not every day, and only in small quantities and everything will be fine.
For example: 
  • candy 
  • chocolate 
  • ice creams 
  • cakes 
  • chips 
  • fast food 
  • full-fat cheeses (camembert, brie, parmesan, Roquefort, saint-félicien, gorgonzola, mozzarella...) 
  • alcohols 
  • sodas 
Tip: Many of us are unaware of the number of calories hidden in beverages, and consume flavored waters and diet sodas without knowing what's really in them. Beware! Sweetened drinks (including fruit juices) should be consumed in moderation.

let's move on to!

Achieving your dream weight is not simply a matter of changing your diet.

Losing weight without toning up doesn't do much good to change your metabolism in depth. You have to exercise. 
Why is it so crucial? 
Because it is through an exercise that you will consume more calories. Physical activity strengthens the muscles, boosts energy consumption, and also makes you happier by releasing endorphins and serotonin. Three good reasons to practice endurance sports for at least three days a week for 30 minutes or more and really sweat. 
Good sports in this case: walking, jogging, cycling, swimming are worth as much as an aerobics class. In addition, some strengthening exercises to firm up the stomach, legs, and buttocks will be welcome.
will playing sports help lose weight

And it's not only by doing a sport that you radically change your life and your body but also by getting into the habit of seizing every opportunity in everyday life to move.
Whether you take the stairs instead of an elevator or escalator or ride your bike to work, it's all good for you! Don't hesitate to walk whenever you can. 

Set achievable goals to be able to progress

When you want to lose 20 kg or more, you can quickly find yourself intimidated or even discouraged in front of this double-digit number!
That's why it's one thing to try to lose, but it's even better to do it while giving yourself the chance to not gain back the weight you've lost. A real guarantee of well-being over time. The idea here is not to slim down to fit a dream figure, but rather to feel great in a liberated body, to no longer suffer from its image, and to be able to bet on better health. 
It actually takes several months to lose weight, sometimes up to a year or more. This is why it makes sense to forget about the number of kilos but rather to focus on progressive weight loss.
Silke Restemeyer, our German nutrition expert, says: "You should always think about the next three to five kilos and celebrate success as a success."

When the rewards arrive...

If you are truly motivated to lose weight, it becomes your engine, and that motivation almost works by itself. Every step, i.e. every 5 kg lost is a reward in itself, but don't hesitate to set yourself a "carrot" to materialize it: it can be a little trip, a shopping session, a trip with friends, a show, or a spa. 
When the rewards arrive

Don't forbid yourself everything!

Beware of frustration.

While you need to change your habits and learn to draw pleasure from other foods, don't deprive yourself of everything you love. Indeed, bans and complete renunciation of foods you love very often lead to uncontrolled cravings. 
And that's when, after having eaten Nutella toast, you feel guilty and your motivation is scratched, and you get into a vicious circle. 
In fact, your slimming program must also be transformed into the coaching of yourself by yourself on your will and control!

Our advice: The day after your breakthrough, make sure you are vigilant and resume your good eating habits. 

The right motivation, where to place the cursor?

Finally, take a little trip down to your dressing room: try on your favorite clothes again and sort out the things that have become too big! 
Tip: write down the reasons for your motivation on a piece of paper and hang them in a place you see every day (on your fridge, in your toilet, inside your closet...). If you've had a bad day and you want to give it all up, just take a look at your motivations and you'll know again why you're tormented! It's worth it and you know it better than anyone else!
The right motivation, where to place the cursor?

Take your measurements, rather than relying solely on the scales.

Weight is one thing, but your success doesn't depend on your scale alone. Indeed, significant success can be measured with your favorite clothes for example. A darling pair of jeans can serve as a "yardstick" and measure the space that is created in your thighs, buttocks, and waist circumference. 
If you are a true perfectionist, you can write down your measurements in your diary (taking care to know at what level you are taking your measurements). Sometimes you lose fat mass to dry mass (muscle) and this is less obvious on the scale than in waist circumference!