Exercise combined with a healthy diet are the foundation for both losing weight and keeping it off. The key to losing 20 pounds in a healthy way is to make small, manageable changes in your lifestyle that you aren't likely to abandon out of frustration. Set goals for yourself that are realistic and ideally, aim for a loss of 1 to 2 pounds per week. Losing too much weight too quickly can force your body into starvation mode and slow your metabolism to a crawl.
Step 1
Purge your house of any foods that are high in fat or sugar. You might have a lot of will power but it's easier to avoid temptation if it's not right in front of you. Fill your kitchen with nutrient-dense foods like fruits, vegetables, lean meats and whole grains. Don't put foods in your pantry that you truly don't like, even if they are healthier. You probably won't eat them and there are certainly lots of other choices of food available that you might like.
Step 2
Carry water with you everywhere and keep it cold in your fridge. Avoid soda, alcohol and other calorie dense beverages because they can add unnecessary calories to your diet. If water isn't your favorite beverage, start with a powdered drink mix that has no sugar in it. Use it full strength at first and slowly divide the servings in half every few days, adding water to make a full bottle or cup. Your goal should be drinking 100 percent water, but remember if it's truly something you can't live with, there are still choices available that don't add calories.
Step 3
Introduce a manageable exercise routine into your life gradually. If you haven't engaged in physical activity in awhile, begin with a 20 minute walk each day. If you have back problems, use a stationary or recumbent bicycle instead. Base your newly acquired fitness routine on something you enjoy. If you like hiking, walking may be right for you. If you enjoy dancing, consider an aerobics class at your local gym. The key is to choose activities that you know you are motivated to perform so that you are more likely to stick to a routine of regular exercise.
Step 4
Get a friend to join you in losing weight with diet and exercise. A recent study by the Royal Society found that people who work out with friends or in groups produce more endorphins, which are hormones that provide a natural feeling of wellness and increased pain tolerance. These good feelings are positive reinforcement for both you and your friend to stay on track and encourage each other along the way.
Step 5
Decrease the size of your meal portions by about 10 percent each week and increase the duration of your physical activity by 10 percent in the same time period. This is based on recommendations made by the the American Council on Exercise. Your goal should ideally be to bring your meal portions down to the size recommended on the package or by the United States Department of Agriculture's dietary guidelines.
References
- Acefitness: Weight Loss: Diet vs. Exercise
- President's Council on Fitness, Sports & Nutrition: Nutrition Fit Facts and Tips
- Mayo Clinic: Fitness Programs: 6 steps to guide your selection
- Medical News Today: Work Out With Friends For A Natural High
- Womens Health: Low-Cal Diets May Make You Gain Weight
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