When it comes to losing 20 lbs., there is an easy way and hard way to go about it. Taking the hard way includes starvation diets, supplementation and unrealistic amounts of exercise. Not only is this path arduous, but it can also be dangerous. The easy way to lose 20 lbs. involves making feasible changes to your diet and moving your body more often. This still takes work, but as long as you are disciplined, you should have no trouble.
Calorie Count
When you want to lose a specific amount of weight, it is important to find out your daily caloric intake and reduce it to create a deficit. You can do this by tracking every food and liquid calorie you consume for a week, adding all the totals up and dividing by seven. Once you have this number, deduct 500 calories from it to get your deficit. If you need help tracking calories, resort to a free online service such as The Daily Plate.
Healthy Food Intake
After figuring out your daily calorie requirements, turn your attention to the foods you choose to eat. All foods that are high in saturated fat, sodium and simple sugar should be eliminated. This includes burgers, fries, canned soups, frozen dinners, pastries, cakes, cookies and potato chips. Eat nothing but fresh foods that are in as natural a state as possible, such as fruits, vegetables, whole grains, lean meats, beans and low-fat dairy.
Meal Timing
Eating small, frequent meals throughout the day might be tough at first, but it gets easy after sticking with it for a while. By eating a small meal every two to three hours, you can keep your appetite under control, your energy levels elevated and your metabolism high. You don't need to make meals that are complicated and difficult. All that matters is that they are balanced with protein and complex carbs. A handful of baby carrots and celery sticks with cottage cheese and pineapple mixed in is an easy meal example.
Walking
Cardiovascular exercise helps to improve your aerobic capacity while burning an efficient amount of calories. This type of exercise is pivotal if you want to lose 20 lbs. If you want to keep things simple, stick with fast-paced walking. You don't need extravagant equipment to walk, and you can do it right from the comfort of your neighborhood. According to the American College of Sports Medicine, 60 to 90 minutes of physical activity is necessary for weight loss or maintenance. Walk four to five days a week for the best results.
Weght Lifting
Weight lifting builds muscle, which can raise your resting metabolism and contribute to weight loss. Easy ways to work out would be using machines at your local gym, or you can work out at home. If you choose the latter, get yourself a set of rubber resistance bands to do exercises. You can easily work out while watching television at night. Exercises such as chest presses, shoulder presses, back rows, triceps extensions, biceps curls and lunges can all be done with the bands. These exercises target all of your major muscle groups, insuring that you work your entire body. Perform 10 to 12 repetitions, three to four sets and work out two to three days a week.
Tracking
When you want to lose 20 lbs., it is important to monitor your progress. After your first week, step on the scale to see if you lost any weight. If so, keep everything the way it is. If you haven't lost weight, slightly reduce your caloric intake and perform longer cardio sessions. After every week, keep checking your weight and making adjustments accordingly. Once you start to lose, continue until you reach your goal of 20 lbs.
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