Lose 20lbs in one Month | Rapid Fat Loss

How do you lose fat quickly? 500 calories per day is something that has been used often times and in todays video we look at what that means for food, fat loss and recovery. What are the good and bad aspects of this approach?

500 calorie rapid fat loss diets are often based around eating one meal pre day and use an approach to fasting which takes a very low calorie approach to dieting.

You can expect to lose 15-20 lbs in one month with this drastic approach but who is this appropriate for?

[jerolvilladolid]

Ive been living on 500 calories a day for 4 months. No carbohydrates (no bread, pasta, rice, oats), and no red meats. Basically just fish, chicken, and vegetables composing the 500 calories.

At the same time I lift weights 3 hours every second day. While on the 500 calorie a day diet.

Guys its not about the calories or the difficulty. Its about how badly you want it. I just came from a breakup and ive decided to make my body into that of a beach model and ive already lost 102 lbs in only 4 months.

If you dont have your motivation yet, you will not succeed whatever your program is.

[nonoobever]

This Channel is a gem. I've lost about 100 lbs a couple years ago and been weightlifting since exactly one year now. Now i am addicted to the pump. There is no going back to beeing lazy guys 😄

[rupertcaney]

Best channel for fat loss and lean muscle. No waffling, no overselling. Just straight talking advice from someone actually doing it too 👍

[HeavenNY]

I was intermittent fasting a couple years ago and only ate once a day and all I ate was about 6-8 oz skinless boneless grilled chicken breast. The scale kept rolling down and I went to the gym everyday and I also have a job where im moving and lifting all day for 8 hours then home for my chicken. I felt wonderful.

[loneranger]

Im age 63 female and I eat at least 2000 cals a day. some days I eat a lot less. I just eat when Im really really hungry. I lost 106 lbs in less than a year. I used to gym, now I just walk leisurely for about 1 to 2 hours a few times a week. recently I added spin bike, doing 30 mins to start. exercise makes me more hungry. so I dont overdo it. mostly eat just once or twice a day. anything I want. at my age, I'm not trying to kill myself. I want to enjoy life and eat cake or chips whenever I want, just a small amount. it works.

[misskay]

I lost 50 lbs last year in 2 months doing back to back water fasting. You can guess the issues I was left with...skinny fat. I've since corrected this. Still was worth it though lol

[rickyking]

David Goggins lost 100lbs in 3 months to make the weight limit to join the Navy Seals. He ate only one bannana for the day and 1 cup rice and chicken for dinner. He also trained like a beast...look him up

[aliabdussalaam]

First, I just wanted to say how much I enjoy and appreciate the work that Paul does, and the approach he takes to fitness. Seeing the numbers go down on the scale can definitely become addictive. After spending about the first 31 years of my life being morbidly obese, I decided to do something about it. That was in June of 2008. The heaviest I reached was 391lbs. Not that it matters, but I am just a little over 6 feet. At that point I even began contemplating gastric bypass surgery. I had a consult with a surgeon and started taking the steps they wanted me begin to have the surgery such as eating smaller meals throughout the days, drinking more water, etc. The changes I made began very small. For instance, I used to drink regular soda. I switched to diet soda. I wasn't active, besides going to work, so I got a gym membership, and simply began riding a stationary bike for 20 minutes a day three days per week. Within one month, I dropped about 20lbs. Then I began trying to focus on getting more lean protein in my diet, paying attention to my fat and carb intake, and incorporated some resistance training two days per week. I decided to forget the bariatric surgery and do it myself. Within six months I dropped around 100lbs. Took me about another year to lose a total of 180 lbs. So I went from 391lbs to 211lbs in about a year and a half. When I started, my waist size was 52 and dropped down to a size 34, which was loose. Unfortunately, about three years later, I met my future ex-wife. I don't mean to blame anyone else but myself, but I cannot stress enough the importance of surrounding yourself with people that share similar priorities and life styles. I allowed myself to become way to laxed in my eating, having way too many "cheat meals". I was still going to the gym, but I wasn't hitting it with the same intensity. The weight slowly starting coming back. I think I was delusional and just didn't want to admit it to myself, so I avoided weighing myself and avoiding taking any measurements. But the scale and more importantly, the way I looked and felt didn't lie. Thankfully I have been able to keep off a good portion of the weight, and keep the muscle I have gained throughout the years. I decided again that I needed to do something about where I was heading and then covid hit. The gyms kept getting closed where I live, and like many others, I'm not much for "home workouts", plus my motivation was very low. Once the covid restrictions began to disappear and the gyms were allowed to open up again, I decided to get back into the swing of things. The problem was that drive and that spark I had years ago wasn't there. I still refused to weigh myself. So when I finally did get on scale recently after a very long time, I was horrified to see the number up to 340. Talk about being demoralized. But instead of giving into self defeat, I decided to use this feeling into a personal challenge. So that's where I am currently. I have decided to go on a 1, 500 calorie a day diet with a macro count of 50% (protein) 30%(carbs) and 20%(fats). I am currently doing 40 minutes of brisk walking 5 days a week, and three days of weight training per week. I'll see what happens. Anyone reading this, wish me luck please!

[skacel]

I’m 70kg about 20% body fat. Eating between 2000-2300 cals per day. Lifting 3-4 times per week. I reached a plateau and just couldn’t seem to get rid of the belly fat and love handles. I’ve started playing 5-a-side soccer twice per week and the additional cardio really seems to be helping shed the fat and also keep hunger in check. I actually find it easier to eat less after an exhausting soccer sesh. Thanks for your work Paul

[carloscotto]

I have never posted anything in your videos but thanks for everything. I'll follow you very much. 4 months my weight was 245 now is 188 lb. I am 5'8 and I'm 53 years old. I know you don't read this comment. But thanks for everything.

[rh]

Thanks Paul for the great content. I'm 44 (m), 155lb, 5ft10. I have just lost 11lb in one month. On weekdays I have been consuming around 1000-1200 calories, and a few more at weekends. My lifting numbers have stayed the same and I work out every day without soreness, and I do 10, 000+ steps a day. The key is to keep your protein high (1g per lb of body weight) and eat around your workouts. I have also kept my carbs low but not completely eliminated them. My weekday diet has been pretty much carnivore for the past month (beef and eggs). I don't fast, and I have small feeds over the course of the day. I now have a visible six pack and feel I'm in the best shape of my life.

[lindsaytoussaint]

YIKES! That diet the person was on sounds wild - for 2 months I can’t even imagine. I don’t know their situation but sending all my support and well wishes for maintaining weight and overall health after that sort of sacrifice/hard work.

[orlandovelastegui]

I have three meal a day high protein! High fat! High calories I eat about 2, 200 -2, 350 calories a day and I’m in great shape athletic physic I workout, walk twice a day and on Fridays Saturday and Sunday I try to eat more than 2, 500 calories sometimes I go as high as 3, 500 calories and I feel great ! What I do is start to eat early in the day like 6:30 in the morning and I finish eating from 12:00 noon to 3:00 o’clock in the afternoon the latest when I feel tired I eat a 6:00 once or twice a week.!

[ararson]

I did that when I was 180lb at 5, 4"
I did it for a month. I lost a lot of weight. Never gave me any problem. It's was easy for me due to my discipline.

[Strongernurse]

Can’t believe you have almost 1 million subscribers! Congrats!

[vwbug]

Coach Paul, Thanks for sharing your knowledge and content all the time. I learn a lot by watching your videos, during my life journey of staying healthy and working out. I have not touched alcohol in 60 days, my weight is still around 183, but my belt size is almost to big for me now. I averaged a size 38 belt. 34 waist is my size now. I have been consistent for over 60 days on meal prepping, eating 4 meals a day, 2 snacks, a apple or banana, and maybe once a week I will have a meal away from my prepped meals. Low sodium, low sugar is what I do, lean meats, a veggie and a carb, just like they taught me growing up :). Thanks again

[DadBodtoBadDad]

Most I lost in a month during my YouTube weight loss was 22 pounds I think… this is intense 😮

[jadedk]

Even fasting for days can be safely done to lose body weight, so I don't understand why 500 calorie diet cannot be done for the same purpose, as long as it is being done only until you reach your goal.

[nouton]

when i did crash diet i did 5 protein shake a day, i did lose 14lbs in 7 days

[Swaollix]

i'm 11-12 years old I'm 5'4 and weigh 120 and I'm so tired of being what other people call "fat" so I'm going to lose weight, I'm totally hyped.