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How to Lose 20 Pounds of Fat in One Month Without Exercise

By Katrin Savage ; Updated July 27, 2017

Often we vow to lose 20 pounds before a special occasion, only to find the date crept up on us and the pounds are still there. As a last-minute resort, it is possible to lose 20 pounds in one month without exercising. While one does need to err on the side of caution when employing any kind of crash diet in order to not immediately regain the weight, by following these steps it is quite possible to rapidly lose those pesky 20 pounds.


  1. Maintain a low-calorie diet of no more than 1,100 calories per day. While this may be hard, you have to burn more calories than you consume in order to lose weight.

  2. Eat four or five small meals per day instead of three large ones. This keeps your metabolism going all day long and gets you visually accustomed to smaller portions.

  3. Reach for fruit when looking for a low-calorie snack. Not only will fruit, such as apples, offer your body much needed fiber, but it also fills you up fast without costing you many precious calories.

  4. Drink at least 10 to 12 glasses of water per day. Cut out all non-diet soft drinks, juice, milk, sweetened iced tea and alcohol. These drinks are empty calories you consume, since they are highly caloric and do not offer much nutritional value. If more variety is needed, diet soda, unsweetened tea and black coffee are also allowable low-calorie options.

  5. Track everything you eat and drink with a food diary. Doing this while dieting not only gives you an simple way to keep track and total your daily caloric intake; it also ensures that you consume enough water.

  6. Take a daily supplement, such as the amino acid L-glutamine, to help ease hunger and cravings. Also, add L-carnitine daily to speed up fat burning.

  7. Limit weighing yourself to only once per week. Weighing yourself more than that usually discourages people when they are not losing weight fast enough.

  8. Take a multivitamin daily when dieting. This helps to make sure that your body is still getting what it needs, even though you may be consuming a reduced amount of calories.

  9. Warnings

    As with any diet, consult your physician if you have any health problems.

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