How to lose 20 pounds in a month without exercise

Exercise has been championed as a major weight loss technique. However, many of us are possibly pondering over this question; Can I lose 20 pounds in a month without exercise?

Yes!! Is the answer I present in this article? If you dearly desire to lose those pounds, walk with me as we explore alternative weight loss techniques. Remember, weight loss is a journey, not a destination.

According to the CDC, normal weight loss for an average person is 1-2 pounds per week. Losing 20 pounds a month means 5 pounds a week and, it’s achievable.

Techniques lose 20 pounds in a month without exercise

Avoid white carbohydrates

White carbohydrates such as white rice, white bread, pasta, and potatoes get digested faster therefore arousing your hunger pangs faster.

Consider replacing them with barley, whole grains-whole wheat, and brown rice. In their less-processed forms, digestion is slower and prevents you from getting hungry as in normal times. Additional benefits include disease prevention and reduced weight gain allowing you to attain the desired weight.

Meals with low carbs can sometimes appear less attractive and here are some tips to make them look appetizing;

  • Lay the meal with a foundation of correct seasoning with salt and pepper for your meal.
  • Add spices and herbs to your kitchen. This will make your food very tasty and fun.

I also found these very interesting low carbs meal recipes from Tim Ferriss.

  • Add nuts to your diet- at least a handful of nuts for snack breaks.

A growing assumption is that nuts have a lot of calories and high-fat content, so most nutritionists advise against them. Contrary to this assertion, various studies show that eating nuts will not lead to weight gain, but rather help in controlling it (Loma, 2017). This is because nuts are rich in protein and fiber that helps people feel fuller and get hungry fewer times.

  • Increase intake of protein-rich foods

Protein passes as the best nutrient for a good looking body and ultimate weight loss. Including protein-rich foods (such as eggs, poultry, seafood, and legumes) to your diet is important as it has been associated with a significant reduction of fat (especially belly fat) while preserving muscle mass and enhancing metabolism in the weight-loss period. Protein-rich foods reduce your appetite, therefore, leading to a low intake of calories. 

  • Select foods rich in fiber

Foods rich in fiber move slower and remain undigested through your gastrointestinal tract. This slows the emptying of your stomach and makes you feel full for a long period of time which helps in weight control.

One review reported that increasing fiber intake by 14 grams per day was linked to a 10% reduction in calorie intake and 4.2 pounds (1.9 kg) of weight loss over a four-month period, even without making any other diet or lifestyle changes

Some of the foods rich in fiber include vegetables, seeds, and fruits.

  • Count calories

Calorie counts help with weight loss as you get to keep check of calories contained in specific foods and calories needed for the day. This will ensure that you intake the right caloric levels (West, 2010). I recommend this calorie-counting app which you can install on your phone and use conveniently.

  • Embrace food portioning

Correct food portioning and serving allows you to intake the required nutrients for a day. Portion size is what you serve for a particular eating time while serving size is the normal amount of food you serve based on the food appearance. While dieting for weight loss I would encourage food portioning since it helps keep you in check and prevent intake of excess /fewer nutrients for a day.

  • Regular water intake

Research shows that water helps increase our body’s metabolism which consequently aids in burning more calories after eating. Further, drinking water during or before meals can keep you full hence reducing your food intake.

Drinking water before reaching that snack limits unnecessary eating. It’s amazing that water increases calories burned during rest. I would recommend an intake of at least 1-2 liters of water daily for healthy weight loss.

  • Have an accountability partner

Having a friend or partner who will constantly check on you in the weight loss journey has a positive effect. I always have an accountability partner for my weight loss challenges and insist on you having one. The temptation to quit is high and a partner will prevent its occurrence.

  • Do not skip meals!!

There is a misconception that skipping meals helps deal with weight loss. Do not fall victim to this lie. Skipping a meal slows down your body’s metabolism and can cause weight gain or make it even hard to lose weight. In the worst-case scenario, your body can go into hunger mode and cause you to eat a lot. I believe none of us wants to get here when on a mission to lose weight.


Having a healthy meal plan gives your body the necessary nutrients needed for daily activities as you stay within your targeted daily weight loss goal.

For consistent weight loss without exercise;

  • Practising healthy eating
  • Avoid retracting to poor eating habits
  • Embrace discipline on caloric intake
  • Train your body to eat slow carbohydrates instead of white carbohydrates

Here are some meal timetables that you can prepare. From this, your meals will be rich in protein, fiber, and low in carbs. You can play around with the same kinds of foods to get a healthy meal timetable for the next month.

Have you been on a weight loss journey? Please let us know your experience, highlights or even regrets in the comment section. We would love to hear from you.


  • Dennis, E. A., Dengo, A. L., Comber, D. L., Flack, K. D., Savla, J., Davy, K. P., & Davy, B. M. (2010). Water consumption increases weight loss during a hypocaloric diet intervention in middle‐aged and older adults. Obesity, 18(2), 300-307.
  • Link, R., 2020. How To Lose 20 Pounds As Fast As Possible. [online] Healthline. Available at: <> [Accessed 30 March 2020].
  • Loma Linda University Adventist Health Sciences Center. (2017, September 20). Eating nuts can reduce weight gain, study finds: Five-year study examined diet, weight of 373,000 Europeans across 10 countries. ScienceDaily. Retrieved March 29, 2020 from
  • Soeliman, F. A., & Azadbakht, L. (2014). Weight loss maintenance: A review on dietary related strategies. Journal of research in medical sciences: the official journal of Isfahan University of Medical Sciences, 19(3), 268.
  • West, H., 2020. Counting Calories 101: How To Count Calories To Lose Weight. [online] Healthline. Available at: <> [Accessed 30 March 2020].

Robert Nichols

Robert is a full-time blogger, father of 1, and certified working and sharing fitness information. He also regularly contributes to on the latest topics and trends in health & wellness. When he not writing she can be found running and doing intermittent fasting.

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