Losing 20kg by walking takes approximately 3 to 6 months, aiming for a sustainable 0.5-1kg weekly loss through a calorie deficit created by 45-90+ minutes of brisk walking daily, combined with dietary changes, though the exact time depends on your starting weight, intensity, consistency, and calorie intake. A realistic pace involves burning extra calories daily (around 500-1000 calories through diet and walking), leading to gradual fat loss, so expect a longer journey than quick-fix diets.
If you wanna lose 20kg weight then you should need 15k-20k steps. you also track your diet and start a calories deficit diet.
Losing 20kg (about 44 lbs) typically takes 5 to 10 months (20-40 weeks) at a healthy, sustainable rate of 0.5-1kg per week, but it can range from 3 months (with intensive plans) to over a year, depending on your starting weight, diet, exercise, metabolism, and consistency, with longer times often leading to more sustainable results. A safe pace is around 0.5-1kg weekly, meaning 20-40 weeks, but some rapid programs might achieve it in 12-16 weeks under medical supervision, while lifestyle changes for long-term success can take longer.
Losing 20kg (about 44 lbs) can cause loose skin, but it's not guaranteed and depends heavily on factors like weight loss speed, age, genetics, skin elasticity, sun exposure, and building muscle. Slow, steady weight loss with strength training and good skin care minimizes risk, but very rapid loss (especially from crash diets) gives skin less time to adapt, increasing sagging.
So to lose 5 kgs in a month, you should not consume more than 1800 calories, and walk 25 kms/day. On the other hand if you jog, then you will burn about 100 calories per km and you will have to jog only 10--12 kms per day. That is lot more manageable.
Losing 10 Kgs in 60 Days
Walking for just 30 minutes every day on an incline can burn an extra 2100-3000 calories a week. Stick to it for 60 days, and those extra calories really add up.
Adele's significant weight loss wasn't from a quick fix but a two-year journey combining intense strength training, Pilates, hiking, boxing, and cardio, alongside major lifestyle changes focused on managing anxiety, not restrictive diets like the Sirtfood Diet, with workouts happening multiple times daily for mental and physical strength. Her routine included morning weights, afternoon hikes or boxing, and evening cardio, emphasizing getting stronger, which naturally led to fat loss and improved well-being.
The 3-3-3 rule for weight loss is a simple, habit-based method focusing on three key areas: 3 balanced meals a day, 3 bottles (or ~1.5L) of water by 3 PM, and 3 hours of physical activity per week, aiming for consistency over complex diets. It simplifies fat loss by establishing rhythm through consistent eating, adequate hydration to support metabolism, and regular movement, promoting sustainable health without intense calorie counting or restrictive rules, says Five Diamond Fitness and Wellness, Joon Medical Wellness & Aesthetics, and EatingWell.
Depending on the amount of loose skin, it is possible for it to “snap back.” There are steps you take to improve your skin health through diet, exercise, and lifestyle changes, as well as noninvasive procedures that can help tighten loose skin without surgery.
According to experts, the normal rate of losing weight is 1 to 2 pounds (0.45 to 0.9kg) per week. Losing more than that is considered rapid weight loss. It can cause several physical health problems such as muscle loss, nutritional deficiencies, gallstones, and a drop in metabolism.
2. Foods to Avoid When Losing Weight
These stages are: rapid weight loss, slow weight loss, and a plateau phase. Each stage presents different challenges, physiologically and emotionally.
Her diet included meals like vegetable poha, fruit, roti, and grilled chicken. Alia trained with Yasmin Karachiwala, blending Pilates, cardio, and strength exercises. Her 7-day routine included running, push-ups, yoga, squats, and crunches to tone and lose weight.
The 333 walking method, also known as Japanese Interval Walking Training (IWT), is a simple yet effective workout alternating 3 minutes of slow walking with 3 minutes of brisk (fast) walking, repeated several times (often 5 times for 30 mins), to boost cardiovascular fitness, strength, and metabolism without high impact, improving heart health, muscle tone, and glucose control. It's a low-impact, time-efficient routine developed by Japanese researchers for improving fitness and preventing lifestyle diseases, ideal for all ages.
Walking briskly for 2.5 hours a week can significantly reduce belly fat when combined with proper nutrition. Longer treadmill sessions of 60–90 minutes twice a week can enhance overall fat loss and cardiovascular conditioning.
To lose 1 kg a week through walking, you need to burn about 7,700 calories. This translates to roughly 11 hours of brisk walking (at a pace of 5-6 km/h) per week, or about 1.5 hours daily.
The skin is intensely cared for and can thus regain elasticity and suppleness in the long term. But sometimes sagging skin can't be counteracted with the right skincare products. In some cases, invasive surgery, such as a tummy tuck, is necessary - but you should definitely consult a doctor about this.
Studies have shown the vitamin A is the single most effective method of restoring the skin's natural collagen and elastin fibers. These fibers are responsible for keeping the skin taut, firm, and wrinkle-free.
Losing 20kg (about 44 lbs) can cause loose skin, but it's not guaranteed and depends heavily on factors like weight loss speed, age, genetics, skin elasticity, sun exposure, and building muscle. Slow, steady weight loss with strength training and good skin care minimizes risk, but very rapid loss (especially from crash diets) gives skin less time to adapt, increasing sagging.
Some of the ways she's lost weight include walking, eating more protein, and medication to help with how her body processes food. Clarkson started some of these changes to her diet and exercise routines when she moved to New York City, where she hosts "The Kelly Clarkson Show."
Although it's more common to skip breakfast or dinner, some people prefer to fast during the mid-day and skip lunch. There are not a lot of scientific studies on skipping lunch, but one research study revealed that skipping lunch and breakfast lowered total diet quality more than skipping dinner did [3].
According to fitness coach Raj Ganpath, losing 10 kg in 2-3 months is possible but highly unsustainable. He explains that to achieve this, you need a daily calorie deficit of about 1,300, which is extremely difficult to maintain.
It is not known if Ozempic® will cause thyroid tumors or a type of thyroid cancer called medullary thyroid carcinoma (MTC) in people. Do not use Ozempic® if you or any of your family have ever had MTC, or if you have an endocrine system condition called Multiple Endocrine Neoplasia syndrome type 2 (MEN 2).
The Hidden System Behind Fast Celebrity Weight Loss
High-structure workout schedule (often 5–6 days a week, sometimes twice a day) Accountability from teams (trainers, nutritionists, stylists, even managers)
Some background: there's a singer called Adele, who everyone says they love because, as well as having a nice voice, she's a size 16.