Weight Loss Methods for Women in Their 20s

Weight loss for women in their 20s

Weight loss is challenging at any age. We all want to control our weight, and at a young age, everyone wants to look a little skinny and fit. This desire is most common among girls under the age of 20. 

To maintain a healthy body, one must keep their body weight right. Neither too much nor too little weight is good for health. So before starting the weight loss process, you should know the right range of your weight.  

How much weight should I have? It is a very common question, and many people want to know the answer. However, the weight range is not the same for everyone. Different factors play a role in measuring one’s body weight, such as age, height, sex, body fat distribution, body shape, etc. We can say that there is no ideal number of healthy weights for each person.

Having overweight can affect a person’s risk of developing several health conditions, such as obesitytype 2 diabeteshigh blood pressure, cardiovascular problems, etc.

It has not always happened that whoever carries extra weight develops health issues. However, studies show that while these extra pounds might not currently impact a person’ s health, a lack of management could lead to future health problems.

Here we give a simple and common way to measure one’s body weight. 

Why Are Women in Their 20s not losing weight?

It is definitely super easy to gain weight and stick to bad repetitive habits that will keep on adding to it to worsen your condition.

Say, college students, for instance, are more likely to indulge in fast food than they would enjoy/prefer home-cooked veggie-rich meals.

The aforementioned can easily be applied to bachelorettes and bachelors who are single and working.

But as we all know it, there is always a way if there is a will. So if you’re too busy then just take the stairs instead of waiting for the crowded elevator, walk to your work and save gas and money.   

There is also the fact that stress eating can take over a person’s life and the amount of additives these fast food joints put in their food, leaving them becomes more difficult with each passing day you are abusing your diet with these processed and fast foods.

Then comes the holy grail of all regrets and a gut- Alcohol.

As great as it can make you feel, alcohol will always render your senses useless, strip away your drive to be productive and workout, waste away a lot of money, and add in on the unnecessary calorie tab. Early pregnancies really don’t help the case and your body goes through a full blown transformation, any time you may have had is now the babies and you are left there with the weight

At last but not the least- benching all day at a 9-to-5 job adds to the gut, and the loss of focus and dedication. And the lack of time disables us from being able to do anything about the ever increasing waistline.

Fun Fantastic Fact- If you are in your early 20s , please know for a fact that simply putting in 15 mins of hardcore effort(exercise) or manipulating your diet can go a long way.

Body Mass Index: 

Body mass index (BMI) one of the famous tools for deciding whether a person has an appropriate body weight or not. It uses a simple formula to calculate one’s weight. The formula is:

BMI = kg/m2, where kg is a person’s weight in kilograms, and m2 is their height in meters squared.

National Institutes of Health (NIH) mentions that:

  • Less than 18.5 BMI means that a person is underweight.
  • BMI is ideal between 18.5 and 24.9.
  • BMI is overweight between 25 and 29.9. 
  • Over 30 indicates obesity.

If you are as same as most women, your twenties are a time of transition. It’s the decade when you leave home, launch your career, and maybe even start a family. It’s no wonder that the number on the scale may be creeping higher with so many changes.

In college, you may have had to deal with the stress of leaving home while also confronting the sudden availability of fast food. 

Later, sitting all day at a 9-to-5 job may have hampered your weight loss efforts even more. Add pregnancy and parenthood into the mix, and winning your battle with weight loss might look more elusive than ever.

But the good news is that your twenties are a great time to part ways with unhealthy practices and create healthier habits that will help you control the number on the scale. 

How and Why is Weight a Major Problem?

I will get back to how important the starting of your life’s second decade is, it does not matter if you are a man or a woman.

Most millennials I know are, especially those in their early 20s, either setting off for higher education, getting into business, starting their major career, or focusing on honing their skills/passion.

Now that we have established some of the things most young adults are doing, we need to keep two things in mind that should matter for just about anyone, especially if you are just getting started on your life – mental health and fitness.

According to The Canadian Mental Health Association, there is a direct correlation (can vary depending on the person’s circumstance and the experience of that particular person) between mental health and physical health.

First of all, being overweight will drown you in all kinds of health problems, from diabetes to your heart health and not to mention the fatigue that will follow you around all day.

Second of all, and this is almost as important- the social pressure of fitting into a perceived image of yourself will be hectic and can negatively affect your life and the decisions you make.

For instance, you are a little overweight, and you just got a date after a long time. Certain people suffer from terrible anxiety and self-esteem issues. If someone like that is going on a date after a long time, the weight can bother him, according to stats I gathered through years of sociology digests and personal observation.

Body shaming to me personally is one of the worst things you can do to someone, but that does not change the fact that it’s an occurring injustice, and it can haunt people for many years.

However, that does not mean you should discourage someone with deteriorating health that can be reversed if taken care of or worked on.

Motivate them, push them with positive outbursts of energy to go out there and seize the day, instead of negative jabs that will lower their morals.

To get positive, you will have to give positive.

Here we suggest some methods that may help to lose weight in your twenty. These are:

Avoid Fat Diets: 

If you have not experimented with extreme calorie-cutting and restrictive fat diets in your teenage years, it’s time to leave those unhealthy habits behind. Most of the time, people eat fat diets to remove desperation, and those foods are also uninformed, tasty, and easy to eat. But when you’re an adult, it’s time to choose a healthy way of eating that you can maintain for the rest of your life. 

There are two types of fat, such as good fat and bad fat. The worst kind of fat is trans fat. Trans fat has no health benefits and no safe level of consumption. Previously various fast food items used this unhealthy fat. Recently, this fat is banned in the U.S and other countries. But still, we have to be careful not to take this fat unconsciously or be deceived by any shopkeeper. Even eating 2% of trans fats increases 23% risk of heart diseases. 

But there are some good fats as well. We can eat those fats to fulfill the fat demand of our bodies. For example, Omega-3 fats are very beneficial for our health.   

Focus on healthy Diets:

It is not that tough to find healthy food and add to your weight-loss diets. Mainly whole foods like fish, lean meat, vegetables, fruit, nuts, seeds, and legumes need to add to the weight-loss diets. Many processed foods, such as probiotic yogurt, extra-virgin olive oil, and oatmeal, are also excellent choices.

You can also take a healthy-cooking class or look for free seminars about healthy eating run by health professionals. Everyone can get health benefits from talking to a registered dietitian who will take the time to pinpoint what behaviors and changes in diet will work best for your lifestyle. Some local grocery stores hire some staff who know about healthy diets. They may help you to choose those fat-burning foods for your weight loss diets

Don’t Lose Muscle

Muscle keeps your metabolism revved up and healthy. Of course, muscle-building strength methods will help you build and maintain strength. But it will benefit you more if you avoid unhealthy diets and quick weight-loss schemes, and even some weight loss exercise.

However, low-calorie diets and long-duration cardio workouts will make you lose muscle mass, which slows your metabolism and makes you put on the fat faster when you resume normal eating.

Avoid Sleep deprivation: 

Sleep deprivation is a very common thing for twenty year old women. At the age of 20, people think it’s normal not to sleep correctly and timely. 

Not getting enough sleep or an irregular sleep cycle can increase the cortisol levels of your body. Cortisol levels are proven to increase hunger pangs, which will lead you to eat more than what is required by your body. It would be best if you got sufficient sleep hours to maintain your body’s cortisol levels and help you stay dedicated to your exercising routine. By implementing the proper sleep routine, you can quickly achieve your weight loss goal. But you have to make sure that you are doing exercises regularly, stay away from unhealthy foods, sleep on time, etc. It is not that difficult to maintain the sleeping habits if you have the dedication and the will to stick to it.

Do Exercises: 

Regular exercise helps to get good health. It is especially important when a person is trying to reach or maintain a moderate weight or lose weight. Generally, when people increase physical activity and reduce the number of calories they consume, weight loss occurs. The type and amount of exercise vary depending on people’s age and weight loss goals. There are various exercises for weight loss, such as running, cycling, swimming, etc. 

Your 20s are a time of adventure, so take advantage of this age. You can explore yourself and lose your weight by trying new types of workouts. At this age, your body is highly resilient and perfect for trying various activities. But beware of doing too much. Because of overtraining, you may get hurt. 

There are some best workouts that can be done by women in their 20s, such as weight lifting, running, front squat, straight leg deadlift, planks and pushups, abdominal rotation, etc. 

Try our HIIT workouts for 2 weeks and see the drastic change.

Party smarter:

It is very challenging for women in their twenties, balancing a social life with a healthy lifestyle. Whether it be dating, nights out with friends, or work happy hours, there is always alcohol involved. To keep your liquid calorie intake in check, drink a glass of water before and after a cocktail, choose a light beer or a moderate amount of alcohol, and skip drinks mixed with soft drinks. It helps to maintain your weight. 

Additionally, various types of junk food also serve at parties. So one has to avoid junk food if she wants to achieve her weight loss goal. 

Do commit to long-term lifestyle changes:

The days of the quickie diets are gone. If you want to lose weight as a young woman and keep it off for good, the only thing that will work is changing your eating habits and lifestyle. If you do not decide to change your lifestyle and stop dieting, you will not see lasting changes. Choosing some specific nutrition changes is necessary to keep you healthy, fit, and lean, making maintenance much more manageable. You have to keep in mind that weight loss isn’t over when you reach your goal, but you have to maintain your health, sanity, and well-being.

Your schedule and lifestyle may change when you’re a young woman, but your body doesn’t have to. Use common sense and healthy guidelines for weight loss to slim down and maintain a healthy weight into your 40s and beyond.

Fat Loss = Calorie Expenditure > Calorie Intake

To lose 1 pound of fat, you will have to be in a caloric deficit of 3500 calories.

I will break it down briefly for your better understanding. Say all your meals in a week add up to 14500 calories, then you will have to burn 18000 calories overall to lose 1 pound of body fat.

So if you want to lose 1 pound of fat in a week(7 days), then you will have to have a caloric deficit of 500 everyday, which adds up to 3500 calories over a week.

A caloric deficit of 500 a day means that you will have to burn 500 calories more than you eat.

So if you have 2000 calories worth of food a day, then you will have to burn 2500 calories.

Now that may sound like a lot but here comes the best part. Your body has to burn through a certain number of calories for energy to function the basic body needs like pumping the heart, functioning the brain, digestion, respiration, and vacuuming your lungs in and out.
That burns a whopping 2000 calories for a 175.26 cm man, who weighs around 155 pounds.

So the 175.26 cm man eats 2200 calories a day and his BMR burns through 2000 calories, then he will have to burn 700 calories through exercise to get a caloric deficit of 500 calories.

Fun Fact: If your metabolic rate is the same as your total calorie intake, then whatever amount of calories you burn will be the total caloric deficit for that day, when the metabolism matched the total calorie intake.

When your goal is to maintain your current mass, and your BMR is equal to your total calorie intake, then you don’t have to burn any extra calories since you don’t want to gain or lose fat mass and want to maintain your current weight.
You can always try some of these diets and see if they are right for you.

Believe in Yourself:

It is not a complicated strategy at all. You have to keep faith in yourself that you can lose weight. Your inner confidence and determination play a significant role in maintaining and losing weight.   

If you are determined to lose weight, you can easily keep yourself away from many unhealthy habits such as drinking alcohol, eating junk food, etc.

If you can follow the above tips correctly, then weight loss is not a big issue. Now we also recommend some products which may help to lose weight. 


Caffeine is the most well-known and commonly consumed psychoactive substance in the world. Generally, it is found in coffee, green tea, and dark chocolate and added to many processed foods and beverages. 

All over the world, caffeine is a well-known metabolism booster and is frequently added to commercial weight loss supplements. Some studies show that caffeine can boost metabolism by 3-11% and increase fat burning up to 29%. Some studies show that caffeine can cause modest weight loss in humans.

However, high amounts of caffeine can cause anxiety, insomnia, jitteriness, irritability, nausea, diarrhea, etc. type of diseases. You may get addicted to caffeine that can reduce the quality of your sleep. 

You do not need to take a supplement or a pill that contains caffeine. Quality coffee, green tea, and other teas are the best caffeine source and have health benefits.

Raspberry Ketones:

Raspberry ketone is one kind of component found in raspberries, which is responsible for their distinct smell.

We can get a synthetic version of raspberry ketones in the market as a weight loss supplement.

Raspberry ketones may increase the breakdown of fat and adiponectin hormone levels. That is related to weight loss. But when you eat the supplement, your burps may smell like raspberries.


Forskolin is an extract from a mint family plant, claimed to be useful for losing weight.

People believe that it raises a compound inside cells called cAMP, which may burn fat. Studies show some positive results of forskolin. 

There is minimal data on the safety of this supplement or the risk of side effects.

Although there is no robust data about its effectiveness, some people get positive results by taking this supplement.  

Protein Supplements and Protein Shakes:

Protein is an essential micronutrient fat-burning supplement for women who aims to lose weight. It has also the benefit of carrying minimal fat and carbohydrate. It is convenient and tasty and includes many other vitamins and minerals you need to stay healthy while losing weight.

Protein fuels your muscles and also keeps you fuller for a longer time. It helps you to lose more weight and build sleek, toned muscles.

Whey protein is best to choose as it is the most easily absorbed, delicious, and thermogenic protein. If you are a vegan, as an alternative, you can select pea protein. To boost your immunity and muscle toning, take 1-2 protein shakes a day in place of regular meals or take a shake within 30 minutes before or after workouts. 


From the market, we can get lots of devices as well for doing exercise at home to lose weight. Those devices are beneficial for weight loss. Some of the gadgets that help detect body fat and weight loss are the flex belt abdominal muscle toner, smart scale, abalone balloon system, lightbox, etc. 

Lastly, healthy living is the key to weight loss for any age. At the age of 20, girls face many messy things that prevent them from maintaining a healthy lifestyle. With strong determination and inner confidence, you can keep yourself away from all unhealthy habits. 

Bottom Line

We will be adding more and more to the list as I practice them myself and note down and benchmark my results.
Everything that is worth having will not come easy. You got to work for it.

Moreover, the hormones that get released if you workout and keep a balanced diet, it will regulate your brain chemicals the right way and you will definitely feel uplifted and be in good mood.

Check in on us as we will be updating this over the next couple of weeks and even months if you guys love it.

Frequently Asked Questions:

Q. Can walk reduce tummy fat?

Ans: It’s true if you walk for one hour at an average speed of 6.5 km/hr you will burn up to 300 calories, but you can’t spot-reduce fat. Walking can be helpful in reducing the overall fat of your body.

Q. How to calculate the percentage of weight loss?

Ans: Divide the amount you weight lost by the weight you had at the beginning, then multiply that by 100

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