10 Simple Tips to Lose 20 Pounds Safely in 30 Days


(IMPORTANT) How quickly can you safely lose 100 pounds?

It’s important to keep in mind that losing 100 pounds will likely take anywhere from 6 months to a year or more.

Most experts recommend a slow but steady rate of weight loss, such as 0.5-1 kg of fat loss, or about 1% of your body weight, per week.

People with a higher starting body weight should expect to lose more pounds than those with a lighter starting body weight. However, the rate of weight loss tends to be similar in percentage terms.

For example, a person who weighs 136 pounds may lose up to 4.5 pounds in the first two weeks of dieting.

Meanwhile, a person of the same age and gender who weighs 73 kg may lose only 5 pounds (2.3 kg), despite consuming a similar caloric intake and doing a similar amount of exercise.

However, it is quite common to experience faster weight loss when starting a weight loss program, especially if you are following a low carbohydrate diet.

This is usually due to water weight loss. When the body burns more calories than it consumes, it turns to its backup fuel sources, such as glycogen, the stored form of sugar.

Glycogen molecules are bound to water, so when the body uses glycogen, it releases the bound water.

Although most people want to lose weight quickly, it is important not to lose too much weight too quickly.

Rapid weight loss can lead to several health risks, such as:

  • malnutrition
  • gallstones
  • dehydration
  • fatigue
  • hair loss
  • loss of muscle mass
  • constipation
  • menstrual irregularities


You can safely lose 0.5 to 1 kg of fat, or about 1% of your body weight, per week.