BistroMD Health Library

Get excited about reading again with fun and interesting tips from our experts, including The M.D., our dietitians, and our fitness expert. In our health library, you will find all of the information you need to achieve your goals of making a healthy lifestyle change. So, start reading and start losing!

Weight Loss

From the effects of the hormone cortisol to the role of genetics in weight loss, this category is packed with everything that you need to know about losing weight the healthy way.

How to Lose 20 Pounds

How to Lose 20 Pounds

Do you need to lose some weight for an event—a wedding perhaps? This is your quick how to lose 20 pounds guide. Fad diets, gimmicks or diet pills might seem very appealing and easy to use, but beware, they’re not.

According to the U.S. Department of Health and Human Services, you should drop the weight at a rate of one to two pounds per week. This gradual weight loss maps out several months until you reach your goal of losing 20 pounds, but you’ll be doing it the safe and healthy way.


How to lose 20 pounds—step 1


Follow a low-calorie diet plan, like bistroMD. We believe that food is medicine and we can truly help you lose weight through properly portioned meals with the essential vitamins and nutrients your body needs. The best part is that you do not need to sacrifice taste for nutrition because we have over 200 mouthwatering recipes and a customizable menu.


Our founding weight-loss physician with over 20 years of experience, Dr. Caroline Cederquist, M.D., and our Registered Dieticians work together to ensure that every bite from every entrée follows this proven weight-loss approach: 1,100-1,400 calories daily with 40-50% total caloric intake from lean, adequate protein, 20-25% of calories from healthy fats, and 30-35% from complex carbohydrates.


We offer two programs: a men and a women’s program, you’ll have the option to receive five-or-seven-days’ worth of delicious and healthy entrees for $130-$160. Tasty snacks are also an additional option at $1.50 a snack. Women receive two snacks per day and men receive three snacks per day.

How to lose 20 pounds—step 2

Spend 30-45 minutes exercising three to five days a week. The U.S. Department of Health and Human Services recommends participating in moderately challenging aerobic activity for 30 minutes or more on most days of the week. Some exercise examples are tennis, jogging, swimming, cycling and step aerobics.

How to lose 20 pounds—step 3

Use resistance exercise machines three times a week. Building muscle helps you reach your weight-loss goal by increasing how quickly your body burns the calories it has consumed. Work both the upper- and lower-body muscles with machines, such as leg presses, arm curls and pull down bars, but be sure to give your muscles a day of rest between lifting sessions.


How to lose 20 pounds—step 4


Get your beauty sleep.

In a 16-year study at Harvard, scientists found that people who slept for 5 hours or less a night were 32% more likely to gain weight than those who slept for a full 7 hours. Although weight gain was defined as 33 pounds, the average increase was 2 pounds a year, a gain that's easy to miss from month to month.

How to lose weight—step 5


Keep your goal in mind. Look ahead so you can avoid potential diet blunders. Keeping your goals in mind and entertaining a positive attitude can help you accomplish anything. Pair that with hard work and determination and you can rock out your diet.

Start Your Diet Today!

Reality Check - Your Free Diet Analysis

Simply answer a few questions so we can figure out your weight loss goals and provide solutions for a lighter, healthier you. Our weight loss meal plans are designed to help real people achieve real and lasting success.

as seen on...   

join our free newsletter

Get free support to help you lose weight and be healthy with our Weekly Dish on Health.

stay connected