At first, you might think that 20 pounds isn’t a lot, but if you take a closer look, 20 pounds really adds up and can drastically affect your appearance and daily activities.
To give you an example, 12 bottles of 750ml wine weigh 20 pounds. So, imagine if you’re overweight by 20 pounds — it’s like constantly carrying 12 bottles of wine with you. That’s a lot, right?
Being overweight significantly stresses your body, spinal cord, joints, and heart, while also negatively impacting your mobility, flexibility, and overall functionality.
Let’s dive deeper into the topic and take a closer look at what 20 pounds of excess fat looks like, how it affects you, and how to reduce it as effectively as possible.”
What Does 20 Pounds of Fat Look Like
Building up fat is very easy—all you need to do is enjoy your favorite sweets, processed, and junk foods. It can take less than a month to gain 20 pounds of fat.
However, losing it is a serious undertaking and can take up to three months, or even longer in some cases, to shed those extra pounds.
To give you a visual representation of what 20 pounds of fat looks like, take a look at the picture below. For size reference, we have used a fork to highlight the significant difference in size.
If we were to compare 20 pounds of fat with 20 pounds of muscle, the size difference would be astounding, as 20 pounds of muscle would appear at least a quarter of the size.
Remember, muscle is denser than fat, so it’s always smaller in size compared to fat. However, building muscle is much more difficult and requires time, commitment, and consistency.
If you want to learn how to shed those extra 20 pounds and turn them into muscle, continue reading as we discuss the most effective ways to lose twenty pounds of fat.
How to Lose 20 Pounds of Fat
The key to losing weight is staying in a calorie deficit. A calorie deficit means consuming fewer calories than you burn throughout the day.
For example, if your daily calorie maintenance is 1,500 calories, you need to eat less than that—for example, between 1,200-1,300 calories—to start losing weight. Additionally, pairing your diet with consistent workouts can lead to very positive changes as you progress.
It is possible to lose 20 pounds of fat in 2 months, but you need to remain consistent and strictly adhere to your workout program and nutrition plan.
Remember, you cannot out-train a bad diet. Even if you run a marathon or lift heavy weights, if you continue eating processed and junk foods, as well as sweets like donuts, cakes, and cookies in large amounts, the number on the scale will increase rather than decrease.
One of the most important tips for losing 20 pounds of fat is to eat a protein-rich diet consisting of foods like red meat, poultry, and seafood. Ingredients such as beef, chicken, eggs, salmon, tuna, and milk are key to weight loss since protein increases satiety, helping you go longer without cravings.
It’s important to find the right balance. Completely excluding your favorite foods, like pizza, cookies, McDonald’s, desserts, and drinks like soda and Coca-Cola, can eventually backfire because you can’t deny yourself everything you love.
The key is moderation. For example, the 80/20 rule suggests eating healthily 80% of the time, while allowing 20% for foods that may not be ideal for weight loss but can still be enjoyed in moderation.
We recommend downloading our mobile app, Workit, which allows you to log and plan your meals, calculate your daily calorie and protein requirements, and access workout programs that can be completed in the gym or at home.
If you stay consistent with your workouts, remain mindful of your nutrition, and track your progress with Workit, you can expect to lose 20 pounds of fat in two to three months.
What Does 20 Pound Weight Loss Look Like
First of all, everyone experiences weight loss differently, as each person is unique, with distinct body composition, fat distribution, and starting weight.
For example, below you can see a Workit app user who lost 20 pounds. As you can see from their transformation, there are visible changes—she has become noticeably thinner and fitter, with fat distribution in her arms, legs, and belly area slimming down.
Depending on your starting weight, losing 20 pounds of fat can either be very noticeable or subtle. For instance, people with a higher starting weight—or, in other words, a high BMI (Body Mass Index)—will likely see more dramatic changes compared to someone with a healthy BMI who is trying to reduce their body fat percentage from 20% to 15%, as an example.
One thing to be aware of is the ‘side effect’ of working out. As you train, whether with bodyweight exercises or lifting light or heavy weights, you will build muscle while losing fat.
As mentioned earlier, muscle is denser than fat. As you build more muscle and lose more fat, your body will undergo recomposition. Your appearance will become more athletic and defined, but there’s a strong possibility that when you step on the scale, the number may remain the same or even slightly increase.
This happens because, pound for pound, muscle weighs more than fat. As the fat disappears and muscle appears, your body will become leaner, but the scale may not reflect the visual changes.
We’re explaining this to highlight that the scale doesn’t always tell the full story. To track your progress more accurately, read our “How to Track Progress” article.
Benefits of Losing 20 Pounds of Fat
Being overweight is associated with several health risks that can endanger your well-being and longevity. It is important to prioritize your health and do everything within your means to get in the best shape of your life, as this will bring joy to your family, kids, loved ones, and most importantly, to yourself.
Losing weight and building muscle can be one of the best decisions of your life, as it will improve your physical capabilities, stamina, physical appearance, mental well-being, and fortitude. Remember, health is wealth.
When trying to lose weight, it’s important to approach it with a healthy mindset. Avoid rapid weight loss hacks and extreme methods, as they will ultimately backfire and cause more harm than good.
It’s essential to build healthy habits when trying to lose 20 pounds of fat and to eliminate or minimize the activities and foods that led to the extra weight gain.
As you’ve already seen what 20 pounds of fat looks like, it represents the accumulation of long-term habits, so remedying this requires time and commitment.
The key is to approach weight loss with a positive mindset, celebrate your smallest wins, and stay consistent—results will surely follow.
Side Effects of Obesity
Obesity causes serious health problems and negatively affects your quality of life. Here are some of the major side effects of obesity that can seriously harm your health and well-being:
- Heart Disease: Heart disease, high blood pressure, coronary artery disease, and heart attacks are all linked to being overweight. Excess fat can lead to a fatty heart, which causes an irregular heartbeat and increases the risk of stroke.
- Type 2 Diabetes: Being overweight can lead to the development of type 2 diabetes due to insulin resistance.
- Cancer: Obesity can increase the risk of cancers such as breast, colon, endometrial, and kidney cancer.
- Fatty Liver: Extreme obesity can lead to nonalcoholic fatty liver disease, which can cause permanent liver damage.
- Hormonal Imbalance: Being overweight can contribute to conditions like PCOS (polycystic ovary syndrome) and may cause infertility in women.
- Mental Health: Obesity can reduce mobility and physical activity, leading to depression, unhappiness, anxiety, and low self-esteem.
- Sleep Apnea: Fat accumulation around the neck can lead to sleep apnea, which disrupts breathing during sleep.
Remember, you can develop serious health problems if you are overweight and see the number on the scale progressively increase. If you don’t act soon, you already know what 20 pounds of fat looks like, and it can easily turn into 30 or 40 pounds.
Understand that the issue goes beyond what 20 pounds of fat looks like—it has the potential to seriously harm your health and well-being.
Side Effects on Appearance
As we’ve already mentioned, obesity and gaining 20 pounds of fat come with significant health risks and dangers. Besides the underlying health issues, it drastically affects your appearance.
While everyone experiences weight gain differently, there are certain parts of the body that generally show the most noticeable physical changes. These changes vary based on factors like height, weight, and age (younger people experience weight gain differently than older people). Gaining 20 pounds of extra weight can cause noticeable changes such as:
- Double Chin: Gaining 20 pounds of fat can give you a double chin, hiding your jawline and altering your facial features.
- Waist Circumference: Obesity is directly correlated with a larger waistline, often leading to the development of “belly fat,” which is one of the most stubborn areas to lose fat and one of the areas people most want to reduce.
- Thick Thighs and Glutes: This is especially true for women but can also happen in men. As you gain an extra 20 pounds of fat, it’s natural to accumulate fat in areas like the thighs and glutes.
- Flabby Arms: Fat accumulation can lead to flabby arms, and many women, in particular, are self-conscious about this area.
- Soft Physique: Accumulating an extra 20 pounds of fat will reduce muscle definition, making your body appear softer and chubbier, and diminishing your overall leanness.
You may also notice physical changes in other areas of your body, such as your hands, chest, back, and cheeks. Carrying an extra 20 pounds is significant, as we’ve seen what 20 pounds of fat looks like, and distributing that amount across your body can lead to visible changes.
Conclusion
We have seen the visual representation of what 20 pounds of fat looks like, and it’s staggering in size. The good news is that it’s possible to lose those extra pounds and get in the best shape of your life.
Losing weight and getting fit can be a very enjoyable and even addictive process as you start seeing results. When you get in shape and people start complimenting your body and appearance, you’ll feel a sense of gratitude and realize that your hard work has paid off.
Moreover, if you are serious about starting your fitness journey, don’t like what 20 pounds of fat looks like, and want to shed those extra pounds, download Workit App. It offers personalized workout programs and meal plans, making it super easy to lose weight, get in shape, track progress, and build healthy habits.