How long does it take for a normal person to lose 20 pounds

It usually takes 3-6 months for a normal person to lose 20 pounds in health. The specific duration is influenced by multiple factors such as basal metabolic rate, dietary control intensity, exercise frequency, and individual differences.

1. Safe weight loss rate

According to the recommendations of the World Health Organization, it is most reasonable to lose 0.5-1 kilogram per week. This can effectively reduce fat while avoiding muscle loss and skin sagging issues.

2. Dietary Control Plan

Create a daily calorie deficit of 300-500 calories, increase protein intake to 1.2-1.5 grams per kilogram of body weight, reduce refined carbohydrates but do not completely cut off staple foods.

3. Exercise Matching Suggestions

Perform 3-4 strength training sessions per week to maintain muscle mass, combined with 2-3 sessions of low-intensity aerobic exercise, each lasting 30-45 minutes, to maximize fat burning efficiency.

4. Individual Differences

Individuals with higher initial weight may lose weight faster in the early stages, and females may lose 10-15% slower than males. The basal metabolic rate decreases by about 2% for every 10 years of age increase.

It is recommended to monitor changes in body composition through a body fat scale, combined with measurements of waist circumference, leg circumference, and other dimensions. Avoid losing weight too quickly, which can lead to metabolic damage and increased risk of rebound.