Losing 20 in 2020: A Guide to Healthy Weight Loss for Your New Year's Resolution

New Year's resolutions tend to focus on self-improvement, and losing weight is a common goal for many people. If your resolution for 2020 involves losing weight, it's best to approach the goal with a focus on improving your health. Making realistic resolutions with both short- and long-term goals is key to establishing a new mindset and a healthier lifestyle overall. Losing 20 pounds in 2020 can happen, but approach this resolution strategically for success. It's always a good idea to speak with your doctor, too, when you're planning to embark on a new healthy living plan.


When you want to lose weight and get healthy, exercise is one of the first things you'll add to your schedule. While hitting the gym is a popular way to work out, there are other options that can be less expensive and easier to work into your daily routine. Physicians recommend that adults who want to lose weight should fit between 150 and 250 minutes of moderate to intense physical activity into their weekly schedule. This averages out to between 22 and 35 minutes of exercise each day. If you exercise more than 250 minutes a week at a moderate to vigorous intensity level, you may lose weight faster, and if you also cut calories, you will probably have even better results. It's fine if you can't exercise all at one time in a day: You can split your workouts into smaller sessions if this works better for you.

Diet and Nutrition

Watching your nutrient intake and reducing calorie consumption are integral parts of losing weight. Reducing the amount of carbohydrates you eat lowers insulin levels, reduces hunger levels, and results in lower caloric intake for most people. As you eat fewer sugars and starches, focus on increasing your intake of protein and low-carbohydrate vegetables such as lettuce, spinach, broccoli, and cauliflower. Healthy sources of fat, such as olive oil and coconut oil, can also provide beneficial calories that help you feel satisfied. As you implement new nutrition tactics, try to eat smaller portions and smaller meals more frequently, track your food intake, and don't forget to drink enough water so you're well-hydrated. A healthy and nutritious diet can be delicious and enjoyable, so focus on eating healthy foods that are good for you and that you like.

Making Successful New Year's Resolutions

As you make your healthy New Year's resolution to lose weight and get fit, discuss your plans with family and friends to get support. If possible, find a buddy who will work toward a similar goal with you. This helps you stay motivated, and it also gives you some accountability as you work on your resolutions together. Avoid extremes with diet and exercise, instead focusing on long-term health and not short-term, temporary results. Incorporate flexibility into your new 2020 lifestyle so your progress stays fun and exciting. Even if you can't make it to the gym one day, you can still get outdoors for a quick walk to rev up your metabolism. When planning a meal out, you can opt for healthy options that won't sabotage your progress. Many restaurants have added healthy food items to their menus as patrons demand better options. Make it your plan to reassess your efforts at the halfway point of 2020 after working methodically toward your weight-loss goal. As long as you've been diligent, it's likely that you'll see measurable progress that should fuel you to continue living a healthier lifestyle.

Written by

Tomas Hoyos

Tomas is the co-founder and CEO of Voro, the healthcare social network where people share doctor recommendations with their friends and neighbors. Tomas loves a good book and mostly writes about current events in healthcare and tips to stay healthy. Prior to co-founding Voro, Tomas was a healthcare investor and investment banker. Tomas is a graduate of Harvard University where he majored in Government.