Losing 20 lbs. can make a visible difference on your body depending on your starting weight. According to the National Heart, Lung and Blood Institute, you should strive for a weight loss of 5 to 10 percent of your total body weight. If you weigh 200 lbs., your goal should be between 10 and 20 lbs. Health benefits of losing 20 lbs. include lower blood pressure, reduced cholesterol levels and lowering your risk of serious medical conditions such as diabetes and heart disease. Speak to your doctor before making any diet and exercise changes.
Step 1
Restrict your daily calorie intake. Create a calorie deficit by reducing portion sizes and eating low-calorie foods such as vegetables, fruits, lean proteins and fat-free dairy products. Lower your calorie intake by 500 to 1,000 daily to lose 1 to 2 lbs. weekly. You should be able to reach your 20 lb. weight loss goal in three to five months.
Step 2
Track food items in a journal. Write down calorie counts of all food items to ensure you are staying in the required range to lose weight.
Step 3
Switch all drinks to water. Soft drinks can have upward of 120 calories per serving. Eliminating four soft drinks from your daily intake saves at least 480 calories. Additional no calorie drink options include black coffee, unsweetened iced tea and diet soft drinks.
Step 4
Spend at least 150 minutes each week participating in moderate forms of aerobic exercise. Aerobic exercise not only burns calories, but helps tone the body. Aerobic activities may include jogging, running, cycling, swimming and tennis.
Step 5
Perform resistance training exercises twice a week. Strength training not only builds muscle to tone your body as you lose weight, but increases your metabolic rate to help reach your 20 lb. weight loss goal.
Step 6
Weigh yourself regularly. As you work toward your weight loss goal, stay on track by monitoring your progress.
Posted in: Lose Pounds