As a woman ages she experiences physiological changes, particularly impacted by hormone fluctuations, which is prominent after having children or menopause. Age and hormone changes do not necessarily cause weight gain but can contribute to how you cope with the frustrations of life's stress, potentially manifesting as poor eating habits or sedentary lifestyle. Fortunately, you can lose added pounds and feel better about yourself with changes to your dietary habits and level of daily physical activity. The healthiest way to lose 20 lbs. in four months for a small-framed woman is by using more calories per day than you consume.
Step 1
Use online calorie calculators to determine your current calorie needs. Calories are the key to your weight loss, and in order to achieve your goal of 20 lbs. in four months you must lose an average of 5 lbs. per month, or a little over 1 lb. per week. To lose 1 lb. per week, eat 250 calories less than you currently do, and burn at least 250 more calories with daily exercise.
Step 2
Track your progress with a fitness journal and monthly weight checks. Log your eating habits and calories cut from foods in your journal daily. Log your daily workouts and calories burned in each workout as well. Weigh yourself at the beginning of your weight-loss program and every month thereafter. If you have not lost at least 4 lbs. in the first month, reevaluate your efforts by reviewing your journal. Make the necessary changes, such as decreasing daily calorie intake or increasing exercise time.
Step 3
Swap your high-calorie snacks for low-calorie fruits and vegetables. Cut your calorie intake by 250 per day by eating apple slices as a mid-morning snack and celery sticks with low-fat peanut butter as a mid-afternoon snack to replace cakes, chips, crackers or other higher-calorie packaged snacks. You can also reduce daily calories by drinking water instead of soda and eating half portions of breakfast, lunch and dinner.
Step 4
Eat lean proteins instead of high-fat meats and whole dairy. The more fat in a food item, the more calories you consume. Foods that have lean proteins with lower fat content include baked fish, beans and nuts. Eat two servings of fish per week, add a half cup of beans to your lunch or dinner three times a week, and eat one handful of almonds with your mid-morning snack. Opt for low-fat dairy to reduce your saturated fat and calorie intake.
Step 5
Burn an additional 250 daily calories with 30 minutes of exercise. A walk around the neighborhood at a moderate pace can burn 100 to 300 calories in 30 minutes. Increase your energy output by jogging or biking. If you go to the gym, exercise on the treadmill, elliptical trainer, stationary bike or stair climber for 30 minutes three to five times a week to increase your calorie burn. Burn more calories by exercising for 45 to 60 minutes per workout.
Step 6
Add light weight exercises once or twice a week to improve muscle tone and burn calories. Use dumbbells or resistance bands to work your arms, shoulders, hips, legs and buns. Muscle helps burn fat once you start losing the excess weight.
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