Updated on July 7th, 2023 at 07:56 pm

Deep down, I know being overweight isn’t good for my health. If you are like me, you’ve probably made yourself believe it’s not as bad as the internet paints it. Recently, I gained 20 pounds, and I can’t help but wonder, ‘How bad is 20 pounds Overweight?’

Yes, carrying extra weight is bad for your health. Experts say being overweight, even by 20 pounds, can increase your risk of developing type 2 diabetes, osteoarthritis, cardiovascular disease, and high blood pressure.

Let’s take a deep dive into the implications of gaining 20 pounds.

Is being 20 lbs overweight bad?

image of dangers of 20-lbs overweight - Extra Large LivingYes. But the real danger isn’t in the 20 lbs of body fat you’ve gained but the lifestyle habits that made you gain weight. Some issues you may experience as a result of these changes include:

  • Physical, emotional, and mental stress
  • Poor movement
  • Poor sleep
  • Slow metabolism
  • A bad relationship with food, including crash dieting and emotional eating

These factors are important for your well-being and overall health. If you notice any of the above, you should work on cultivating a healthier lifestyle and the weight loss will follow. You should be on the lookout for any knee pain caused by being overweight as it can be especially dangerous.

Some dangers of leading an unhealthy lifestyle and being overweight include:

  • Diabetes
  • Cancer
  • Heart disease
  • Chronic fatigue
  • Digestive problems like indigestion, bloating, and acid reflux
  • Hypertension
  • Fibromyalgia

Note: Obesity is directly linked to premature death in the USA. Even 20 pounds of excess weight can increase the risk of death, especially for adults between 30 and 64 years. Check here if you want more information on why obesity can cause diabetes.

Is 20 Lbs Overweight considered obese?

Not necessarily. Use the Body Mass Index to determine if you are overweight or obese. BMI calculations factor in height and weight measurements. If your BMI is 26-27, you are 20 percent overweight and moderately at risk of developing health problems. With a BMI of 30 or over, you are obese and are at increased risk of developing related health problems.

At BMI between 18.5 and 25, you have normal weight, and if you are under 18.5, you are underweight. Keep in mind that BMI readings vary with age. So, what might be a healthy weight range at 20 years might not be healthy at 50 years.

Is losing 20 lbs a big deal?

image of overweight exercise options - Extra Large LivingLosing 20 lbs can have some health benefits. According to experts, if you have problems with blood sugar, cholesterol, or high blood pressure, losing between 5 – 10 percent of body weight will improve your health. Moreover, if you are obese, losing the first 20 lbs can be a big motivator to achieving your desired weight.

How long does it take to lose 20 pounds safely?

With a healthy weight loss program, you shouldn’t shed more than 2 pounds a week. Going with this figure, it’ll take you about ten weeks to shed off 20 pounds. But if you commit to losing a pound each week, you’ll need 20 weeks to reach your weight goals without adverse effects.

However, you can shed 20 pounds in a month by burning more calories through workouts than you consume every day. No doubt, this will be a challenge since you need the energy to work out. You can add fasting to your weight loss plan to fast forward the process, but this will make the process even harder.

Remember that this approach can have devastating effects on your health as you can lose muscle mass and affect your metabolism. Also be sure to pay attention to any potentially dangerous shortcuts like we have found during our research and we included in the Ballerina tea review.

How much weight do you lose before someone notices?

Researchers found that women’s and men’s BMI had to change by 5.24 and 5.7, respectively, for other people to notice changes in their appearance. This means an average man should lose 18.1 pounds, and an average woman should lose 13.9 pounds to notice the change.

In other words, to notice the change on their face, average height men and women should lose about 9 and 8 pounds and twice as much for others to find them attractive. So yes, 10-pound weight loss is noticeable.

How can you lose 20 pounds safely?

Losing 20 pounds requires gradual lifestyle changes, including eating healthy, exercising, and consuming less high-fat and processed foods. Here are some approved tips to shed the weight.

  • Reduce caloric intake

Consuming excess calories results in weight gain with time. The first step to losing weight is reducing your calorie consumption. To effectively do this, determine your daily calorie consumption and keep track of how many calories you consume. You can use calorie calculators to determine how many calories you need to consume daily to lose weight healthily. These calculators factor in your gender, weight, age, and levels of physical activity.

Experts recommend reducing your calorie intake by between 500 and 1000 calories to lose weight. Reducing food portions, avoiding distractions during meals, and eating slowly can help reduce calorie intake.

  • Exercising

Physical activity helps to burn calories by increasing the energy spent. Physical activities include jogging, cycling, running, hiking, swimming, walking, jumping rope, cardio and weight lifting. Different exercises burn different amounts of calories. A combination of exercise and reduced calorie intake creates a calorie deficit that causes weight loss. Exercising also helps to boost metabolism and strengthen muscles and bones.

  • Reduce consumption of sugars and refined carbs

Bad eating habits are behind weight gain. Sugary foods and refined carbs are a favorite for many, and people tend to overeat. Refined carbs are calorie-rich and contain little nutrients. Also, they are digested and absorbed fast, resulting in crashes, spikes in blood glucose levels, and heightened hunger.

When trying to lose weight, try replacing refined carbs and sugary foods with vegetables, fruits, whole grains rich in healthy fats.

  • Consume more protein

Protein-rich foods are linked to increased metabolism and reduced visceral fat. The body uses more energy to break down protein than carbohydrates and fats. Protein also helps build strength and muscle mass.

  • Drink a lot of water

It might seem basic but drinking a lot of water helps in losing weight. Water weight is crucial for waste removal, lubrication, and kidney function. Moreover, water acts as a natural suppressant. Drinking water helps to prevent overeating and increase metabolism. 500 ml of water can increase your metabolism by 10 – 30 percent for about 35 minutes.

  • Quality sleep

Lack of enough sleep is linked to weight gain. Sleep deprivation interferes with glucose metabolism, affecting the hormones that control satiety and hunger resulting in higher appetite and weight gain.

Aim for 7 hours of sleep daily, reduce alcohol and caffeine intake, and have your dinner 4 hours before bedtime.

Is 20 lbs of muscle gain noticeable?

It depends on the individual involved. For smaller-framed people, gaining 20 pounds of muscle tissue is a lot. However, for a tall guy with a thick layer of extra fat, gaining 20 pounds of muscle isn’t as noticeable.

Can you gain 20 lbs in 3 months?

Yes. Through meticulous nutrition and planning, you can gain 20 lbs of muscle in 90 days. You can achieve this without using supplements or steroids.

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Final Thoughts

If you’re 20 pounds overweight, you should work hard to shed the extra weight. Although embarking on a weight loss journey is intimidating, after incorporating diet and exercise and small lifestyle changes like increasing physical activity, drinking more water and getting better sleep, I noticed my healthy habits were paying off. 

Also, while losing weight is a short-term goal for most people, you need to improve your health. After achieving a healthy BMI, take measures to maintain it. Remember weight loss is gradual. Efforts to yield overnight results can be catastrophic. Check out the rest of Extra Large Living for even more articles!