4-Step Plan to Shed 20 Pounds Fast

By Josh Axe, www.DrAxe.com
March 20, 2019 Updated: March 20, 2019

If you’re reading this and pondering how to lose 20 pounds, I already know something about you: You want to find a fitness program to lose weight, burn fat and look lean.

You may have already tried dieting, eating less and exercising more, yet still not lost weight like you know you should have. If that’s the case, these common issues may be getting in the way:

  • Thyroid issues
  • Leaky gut
  • Adrenal fatigue
  • Candida

The good news is, I have developed a comprehensive, all-natural weight loss plan and home workout to help you burn the belly fat!

While the keys to how to lose 20 pounds are simple, they’re also very specific.

1. Remove the Metabolism Death Foods

sugar grain and vegetable oils
Illustration (Feelphotoz/Pixabay, Sebastian Duda/Shutterstock, Alex Juel/flickr)

These three foods can absolutely ruin your weight-loss efforts. I call these the metabolism death foods.

Processed Sugar: Contrary to popular belief, fat isn’t the first thing that will make you fat … it’s consuming too much sugar. Sugar can be hidden under names like corn syrup, dextrose, fructose, juice concentrate, maltodextrin, raw sugar and brown sugar.

These sugars can often be hidden in things that sound like health foods, including fruit juice, granola bars, dressings and protein bars.

What to do instead: Eliminate and replace all of these types of sugar with green stevia.


Whole Grains: I know it may seem like “whole grains” like wheat bread are healthy, but most are far from helping your metabolism.

What to do instead: Replace your daily intake of grains with fruits and vegetables or consuming up to one piece daily of a sprouted grain bread or sourdough. When it comes to using flour, switch to coconut flour — it’s the perfect flour for fat loss.

Canola or Vegetable Oils: Canola oil or other vegetable oils are sure to slow down your fat loss and cause you to store unwanted body fat.

What to do instead: Replace all vegetable oils with beneficial coconut oil and grass-fed butter to promote more rapid fat loss.

2. Eat the 4 Fat-Burning Foods Daily

Once you’ve removed the metabolism death foods, it’s time to revive your metabolism with the right foods. Here are the top four fat-burning foods to help you master your metabolism and burn fat fast!

Wild Protein: If you want to turn your body into a fat-burning furnace, you’re going to need to eat plenty of quality protein. Proteins are the building blocks of muscles, which support a healthy metabolism. 
 Aim to get between 0.5 and 1 gram of protein per pound of body weight a day.

What to eat: Grass-fed beef, organic chicken, free-range eggs, wild-caught fish like salmon, lamb, venison and bone broth are some of the best foods high in protein.

healthy food
Illustration (Puhhha/Shutterstock)

Coconut: Coconuts contain MCFAs (medium chain fatty acids), a type of healthy fat your body can easily burn for energy.

What to eat: Coconut oil for cooking, coconut milk in your morning smoothie and coconut flour can replace other flours when baking.

coconut and coconut oil
Illustration (Africa Studio/Shutterstock)

Sprouted Seeds: Seeds that have been sprouted, such as flaxseeds, chia seeds and hemp seeds, are loaded with healthy fiber that can support your fat loss efforts. Also, they are high in protein and contain omega-3 fats, which can help your metabolism.

What to eat: Use chia, flax or hemp seeds in your morning smoothie and in baking.

chia seed
Illustration (Allybally4b/Shutterstock)

Nutrient-Dense Vegetables: In order to lose those unwanted pounds, you not only need to be aware of your calories but also focus on getting more nutrients. Vegetables are your highest source of vitamins and minerals.

What to eat: Green leafy vegetables and cruciferous vegetables are at the top of the list. Steamed, sautéed and cooked in coconut oil are all great choices.

green leaves vegetable
Illustration (Kkolosov/Shutterstock)

Remember to have protein, fiber and healthy fat at every meal. Also, when consuming carbohydrates, like fruit, it’s better to have them in the morning and around workouts.

3. Exercise Less to Lose More Weight

If you want to break through a weight-loss plateau, jumpstart your metabolism and burn belly fat fast, there is no better type of exercise than burst training and Tabata training. This type of exercise can help you lose three to nine times more body fat than traditional cardio* and causes an afterburn effect in your body so you keep burning fat for 36 hours after your workout!

To learn how to lose 20 pounds, I recommend doing burst training three to four days a week for between 20 and 40 minutes. Many people have seen amazing results with my BurstFit workout.

burn fat exercise
Illustration (Antoniodiaz/Shutterstock)

Here is an example of a 4-minute Tabata with 40 seconds of burst exercise and then 20 seconds of rest. You would repeat this set 2 to 3 times for a complete workout:

  • Sprint on spin bike // Rest
  • Fast push-ups // Rest
  • Pulsing squats with shoulder press // Rest
  • Sprint on spin bike // Rest
  • Squat thrusts // Rest
  • Plank walk (spider walk) // Rest
  • Sprint on spin bike // Rest
  • Lunges with shoulder press // Rest

4. Top Supplements for Fat Loss

To fully understand how to lose 20 pounds, then you need to begin taking certain healthy supplements to boost your weight-loss efforts.

1. Grass-Fed Protein Powder 



The best protein powders available are organic whey protein and collagen protein.

 One of the benefits of whey protein is that it’s a fastest acting protein, so I recommend that you consume right before or after a workout. Collagen is the most easily digested protein and can help heal your body in addition to helping your metabolism. Take 1–2 scoops daily.

whey protein
Illustration (Vergani Fotografia/Shutterstock)



2. Green Superfood Powder

Quality greens powders contain fat-burning compounds like green tea, green coffee and rhodiola that can boost your metabolism. They also contain green foods like chlorella, wheat grass juice and kale that can improve your energy and help give you a better workout.

 Take one scoop before or after exercise.

rhodiola
Illustration (Kostrez/Shutterstock)

3. Fish Oil with Vitamin D

Fish oil is a rich source of omega-3 fatty acids, specifically EPA and DHA. These healthy fats reduce inflammation and support muscle synthesis. 

Vitamin D is a vitamin and pro-hormone that can help balance hormones, which aids in fat loss.

fish oil
Illustration (Stevepb/Shutterstock)

So, you asked how to lose 20 pounds — and the answers are really as simple as that.

Dr. Josh Axe, DNM, DC, CNS, is a doctor of natural medicine, clinical nutritionist, and author with a passion to help people get well using food as medicine. He recently authored Eat Dirt and “Gut Repair Cookbook,” and he operates one of the world’s largest natural health websites at DrAxe.com

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