What is the best way to achieve a 20-pound weight loss?

From the Guidelines

To achieve a 20-pound weight loss, create a sustainable calorie deficit through a combination of dietary changes and increased physical activity, aiming to reduce daily caloric intake by 500-750 calories, as recommended by the most recent guidelines 1. The best approach to weight loss is to focus on nutrient-dense whole foods like vegetables, lean proteins, fruits, and whole grains, while limiting processed foods, sugary beverages, and alcohol.

• Incorporate regular exercise, including 150-300 minutes of moderate-intensity cardio per week, such as brisk walking, cycling, or swimming, and strength training 2-3 times weekly to preserve muscle mass.
• Set a realistic timeline of 10-20 weeks for this weight loss, aiming for a healthy rate of 1-2 pounds per week.
• Track food intake and physical activity using a journal or app to maintain accountability, and ensure adequate hydration by drinking 8-10 cups of water daily, which helps control hunger and supports metabolism. This approach works because it creates an energy imbalance where the body must use stored fat for fuel while providing enough nutrients to maintain health and muscle mass, as supported by recent studies 1. Remember that consistency matters more than perfection, and small sustainable changes lead to lasting results, with long-term weight maintenance programs recommended for those who achieve weight loss goals, providing monthly contact and support, and encouraging ongoing monitoring of body weight and physical activity 1.

From the FDA Drug Label

diet and exercise are the starting points for any weight loss program. use with a reduced-calorie, low-fat diet and exercise program until you reach your weight loss goal The easiest way to lose 20 pounds is to start with diet and exercise, and consider adding orlistat to your program, along with a reduced-calorie, low-fat diet and exercise program 2.

• Diet: reduced-calorie and low-fat
• Exercise: check with your doctor before starting any exercise program
• Medication: orlistat can be used along with diet and exercise for weight loss in overweight adults, 18 years and older 2.

From the Research

Weight Loss Strategies

To achieve a 20-pound weight loss, several strategies can be employed, including:

• Dietary approaches with a deficit of 500-1000 kcal per day, which can produce weight losses of between 300 and 1000 g per week 3
• Low-calorie diets, which can lower total body weight by an average of 8% in the short term 4
• Intermittent calorie restriction, which involves alternating between days of ad libitum food consumption and days of complete or partial food restriction 5
• Low-fat diets, which have been reported to produce weight losses that average 1.6 g per day for each 1% reduction in the level of fat 3
• Higher-protein diets, which were found to be more effective than low-protein diets in one clinical trial 3

Key Considerations

When attempting to lose 20 pounds, it is essential to consider the following:

• The optimal percentage of fat restriction in a weight-loss regimen has yet to be determined 4
• Very-low-calorie diets can produce rapid weight loss but should only be used for fewer than 16 weeks due to potential clinical adverse effects 4
• The type of carbohydrate in a low-fat diet does not appear to influence weight loss 3
• Alcohol is poorly satiating and may replace fat in oxidative processes, enhancing the risk of obesity 3
• Individualized strategies for weight loss and maintenance should be chosen based on patient preferences, as there is no single best strategy for weight management 6

Effective Diet Regimens

Some effective diet regimens for weight loss include:

• Daily calorie restriction, which involves reducing energy intake by 15-60% of usual caloric intake every day 5
• Intermittent calorie restriction, which can produce similar weight loss and fat mass loss to daily calorie restriction, while also retaining more lean mass 5
• Low-calorie diets with a low fat or carbohydrate content, which have been recommended for weight loss 6
• Very-low-calorie diets, which may be required for a short period in some cases 6