When trying to lose weight, it can be hard to visualize what exactly 20 pounds of fat looks like on your body. Understanding the physical changes that occur with weight loss can help you stay motivated on your weight loss journey.
The best way to understand what 20 pounds of fat looks like on your body is to visualize the difference between your current weight and your goal weight. According to the Centers for Disease Control and Prevention (CDC), a healthy weight range is a body mass index (BMI) of 18.5-24.9. For a person who is 5'6", this equates to a weight range of 118-158 pounds.
If you currently weigh 180 pounds and want to reach a healthy weight of 160 pounds, you will need to lose 20 pounds of fat. One pound of fat is equal to 3,500 calories, which means you will need to create a calorie deficit of 70,000 calories to lose 20 pounds of fat.
Losing 20 pounds of fat can lead to significant physical changes in your body. You may notice that your clothes fit better, your face is slimmer, and you have more energy. Your body fat percentage will decrease, and you may see more muscle definition.
However, the physical changes will vary based on your starting weight, body composition, and genetics. Some people may see a larger difference in their body shape than others.
Losing 20 pounds of fat is important for your overall health. Excess body fat can lead to various health problems such as high blood pressure, heart disease, and type 2 diabetes. By losing fat, you can improve your overall health and reduce your risk of these health problems.
Losing 20 pounds of fat can take anywhere from 10-20 weeks, depending on your calorie deficit and exercise routine.
A combination of cardiovascular exercise and strength training is best for losing fat and building muscle. Examples of cardiovascular exercise include running, biking, and swimming. Strength training exercises include lifting weights and resistance bands.
It is possible to lose 20 pounds of fat without changing your diet, but it will be harder to create a calorie deficit. It's important to focus on both diet and exercise for the best weight loss results.
