Thursday, January 12, 2012

How to Lose 20 Pounds in 20 Weeks?

Losing 20 pounds in five months is a reasonable goal, but requires your adopting a fitness and diet plan that you can maintain for the long-term. The same strategies you use for losing weight will also result in you slimming down your belly. While you cannot spot-reduce, you can gradually replace excess body fat all over with lean tissue, resulting in less belly fat. Create a daily calorie deficit of 500 and you will lose 20 pounds in five months. If you have any health concerns, speak with a doctor before beginning a weight-loss plan.
Step 1
Set realistic fitness and diet goals. According to, healthy adults can safely lose up to 2 pounds per week and consume enough calories to sustain themselves.
Step 2
Add activity to your lifestyle. Any hobby, chore or pastime that elevates your heart rate helps trim body fat so you lose weight. Play in the park with your children, cycle to work, walk the dog, join a hiking group, scrub the floors, work in the garden or dance during commercial breaks while watching TV.
Step 3
Exercise for one hour per day. Burn calories and slim down your belly with vigorous cardiovascular workouts such as jogging, climbing stairs, dancing, calisthenics, boot camp or swimming.
Step 4
Perform muscle-building calisthenics that use your own body weight as resistance. Pushups, pullups, lunges, windmills, burpees and squats add muscle tissue that raises your basal metabolism so you burn more body fat even while at rest. Core-strengthening exercises such as crunches, Pilates and yoga stretches sculpt your belly area.
Step 5
Reduce your daily caloric intake by 250 to 500 calories. Replace dessert with a bowl of fresh fruit, cook with broth instead of cream and season food with spices and herbs instead of animal fat. Combined with fat-burning activities and workouts, following this food plan supports your losing 5 pounds per month.

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