Although fasts, fad diets and diet pills might seem like a quick and easy way to lose weight, these methods rarely help you achieve long-term results. A healthy way to lose 20 pounds involves making nutritionally sound food choices and sticking to a regular exercise plan. According to the U.S. Department of Health and Human Services, you should lose weight at a rate of one to two pounds per week. This gradual weight loss gives you several months to reach your goal of losing 20 pounds.
Step 1
Follow a low-calorie diet. Decrease your normal caloric intake by 500 to 1,000 calories a day. You need to cut 3,500 calories to burn one pound of fat. Track calories with a food journal or a calorie-counting computer software program. Each food item and calorie amount should be recorded to find out how you can eliminate the extra calories.
Step 2
Reduce fat and carbohydrates in your diet to reach your 20-pound weight-loss goal. Limit carb and saturated fat intake by cutting out foods such as fried meals, fast food, refined bread, fatty cuts of meat and refined pasta.
Step 3
Spend 30 to 45 minutes exercising three to five days per week. The U.S. Department of Health and Human Services recommends participating in moderately challenging aerobic activity for 30 minutes or more on most days of the week. Some exercise examples are tennis, jogging, swimming, cycling and step aerobics.
Step 4
Use resistance exercise machines three times per week. Building muscle helps you reach your weight-loss goal by increasing how quickly your body burns calories. Work both the upper- and lower-body muscles with machines, such as leg presses, arm curls and pulldown bars. Give your muscles a day of rest between lifting sessions.
Tips and Warnings
- You should not eat less than 1,200 calories per day unless otherwise instructed by a doctor.
Things You'll Need
- Journal
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