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At 20 lbs overweight, women begin to see measurable health impacts. Blood pressure, blood sugar, and cholesterol often start trending in the wrong direction. The good news: losing even 5-10% of body weight (6-12 lbs) can significantly improve metabolic markers. This is very achievable.
20
lbs to lose
1.0
lbs/week
4.6
months
1,470
cal/day target
Daily deficit
500 cal/day
Target calories
1,470 cal/day
Weekly loss rate
1.0 lbs/week
Time to goal
20 weeks (4.6 months)
124g
protein
46g
fat
141g
carbs
For women 20 lbs overweight: Create a 500 cal/day deficit (about 1 lb/week loss). Use a food tracking app to ensure accuracy. Prioritize protein at every meal. Resistance train 3-4x per week. Add 3-4 cardio sessions (30 min walks count). Sleep 7-9 hours. Weigh yourself daily and track the weekly average to measure real progress.
Resistance training 3-4x/week with compound movements. Walking 30-45 min daily. Low-impact cardio (cycling, swimming, elliptical) 2-3x/week. Avoid high-impact plyometrics until weight decreases.
Aim for 124g of protein daily (about 0.8g per pound of current body weight). High protein during weight loss preserves muscle mass, keeps you full longer, and has a higher thermic effect (your body burns more calories digesting protein). Spread intake across 3-4 meals.
Loose skin is unlikely after losing 20 lbs. At this amount of weight loss, skin typically retracts fully within 6-12 months. Factors that help: lose weight slowly (1-1.5 lbs/week), stay hydrated, maintain muscle through resistance training, and eat adequate protein.
Yes. Weight loss is primarily driven by calorie deficit, not exercise. You can lose 20 lbs through dietary changes alone at 1.0 lbs/week. However, exercise preserves muscle mass during weight loss, improves health markers independently of weight, and makes maintenance easier. If you can exercise, you should.
Being 20 lbs overweight typically results from a sustained calorie surplus of 96 calories per day over time. This is not a moral failing. It can result from lifestyle changes, stress eating, medication side effects, hormonal shifts, sedentary work, or simply not knowing your calorie needs. The cause matters less than the solution.
FitCommit calculates your exact calorie target and macros from an AI body scan, then tracks your food with camera scanning. No guessing. Free 7-day trial.
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