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Losing 20 pounds (9 kg) takes approximately 18–9 weeks depending on your rate of loss. At the safe rate of 1–2 lbs per week (0.5–1 kg/week), plan for 4–2 months. Each pound of fat contains roughly 3,500 calories, so a daily deficit of 500 kcal burns about 1 lb per week; 1,000 kcal/day burns about 2 lbs per week. Sustainable weight loss combines moderate calorie reduction with regular exercise.
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