Losing 20 to 30 pounds is a tall order even over the course of several months. As tempting as it can be to try and shed that in a month, health counselor Maya Paul says that crash diets are unhealthy and usually counterproductive. Those diets are easy to cheat on, and people usually balloon back up to their original weight within a few weeks of ending their diet. Paul recommends two pounds per week as the fastest healthy, sustainable weight loss.
Prepare
Step 1
Decide how much weight you want to lose. Multiply that number by 3,500 to determine how many calories you need to cut in order to lose that much weight. For 20 lbs., you must burn 70,000 calories. For 30 lbs., you must burn 105,000.
Step 2
Journal your eating habits for one week prior to starting the program. Access a food calorie calculator--there are many available for free online--and add up how many calories you eat each day.
Step 3
Set a timeline for your weight loss, either 10 weeks for 20 lbs. or 15 weeks for 30 lbs.
Take Action
Step 1
Observe a diet plan that reduces your daily caloric intake by 600 calories per day. Personal trainer Bill Phillips advises setting your menu plan up a week in advance, so that you know exactly what you'll eat for each meal. Calorie counting this way is much easier than making ad hoc decisions at the table.
Step 2
Commit to a daily cardiovascular workout, such as running or swimming. Use a calorie calculator to determine how much you need to exercise to burn 600 calories. For example, a 190-lb. person burns more than 600 calories in an hour of moderate cycling or a session of high-impact aerobics.
Step 3
Take one day off per week from your exercise and your diet. On your off day, don't eat more calories than you normally did, but don't observe your weight-loss calorie diet either. This can be a good opportunity to indulge in the one snack you've been craving all week.
Step 4
Take a multivitamin every day to make up for any nutrients your diet shorts you on, according to Dr. Mehmet Oz, co-author of "You: The Owner's Manual." You may also want to take ibuprofen or another anti-inflammatory before bed after your first few workouts.
Step 5
Weigh yourself each week and record your progress in the journal. If your weight loss falls behind schedule, adjust your diet and exercise program. If you're ahead of schedule, readjust your exercise levels or eat a little more.
Things You'll Need
- Bathroom scale
- Journal
References
- "Body For Life"; Bill Philips; 2006
- Ben Cohn; Fitness Coach; Hillsboro, OR
- HelpGuide: Healthy Weight Loss and Dieting
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