Friday, January 13, 2012

How Can You Lose 20 Pounds in 12 Weeks?

Losing weight involves burning more calories than you consume. To lose weight safely and effectively, many weight-loss programs advocate reducing food intake while burning calories by doing aerobic exercises such as running. According to MedlinePlus, 1 lb. equals 3,500 calories. To lose 2 lbs. a week, you need to reduce your weekly intake by 7,000 calories, which you can do with a combination of diet and exercise. If you lose 2 lbs. a week, you can lose 20 lbs. in less than three months. Always consult your physician before starting a new exercise regimen.
Step 1
Stretch your muscles before running to prevent injury. Gently stretch your leg muscles for a few minutes while standing.
Step 2
Run at least five days a week to burn calories and lose weight. Run on a treadmill to provide some additional cushion if you have any joint problems.
Step 3
Jog or run for 45 to 60 minutes per day. If you are just starting out, combine walking with jogging until you build up your endurance.
Step 4
Burn at least 3,500 calories a week to lose 1 lb. The exact amount of calories you burn depends on your weight and speed of jogging. For instance, a 150-lb. person jogging at 8 mph burns 688 calories in 45 minutes.
Step 5
Reduce your caloric intake along with running. If you eat 500 fewer calories a day and burn 3,500 calories a week, you lose 2 lbs. a week. This helps you to easily reach your goal of losing 20 lbs. in three months.

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