How To Lose A Lot Of Weight In 20 Days

Losing a lot of weight in 20 days can be done the healthy way--with diet and exercise. Although it is possible to lose over 10 lbs. in such a short amount of time, it is also possible to regain the weight just as quickly as you lost it. Performing the amount of physical activity necessary to lose a lot of weight, while following a low-calorie diet, may be difficult to maintain for more than 20 days. For long-term weight loss, the American College of Sports Medicine recommends losing no more than 1 to 2 lbs. per week.

Step 1

Burn more calories than you consume. You must create a 7,000-calorie deficit to lose 2 lbs. per week. For example, cut 500 calories from your diet and burn 500 calories with physical activity everyday. Increase physical activity and keep reducing your caloric intake to create a larger deficit. Women should consume at least 1,200 calories per day and men 1,800 calories to ensure proper function of the body, according to the American College of Sports Medicine.

Step 2

Get 90 minutes of physical activity five days per week. If you don't have 90 minutes, be active for smaller amounts of time throughout the day--45 minutes twice a day, 30 minutes three times a day or even 10 minutes nine times a day. Small bouts of activity are just as effective as one long session. According to the American College of Sports Medicine, 60 to 90 minutes of physical activity, three to five days per week, may be necessary to achieve weight loss.

Step 3

Incorporate interval training into any type of physical activity. Interval training is alternating between low and high intensity throughout the activity. For example, walk a lap and run a lap until you complete a mile. Sprint up the stairs and walk down for 15 minutes. Swim quickly across the pool and walk back. Vigorous exercise burns more calories even if it's for a short period of time, according to Mayoclinic.com.

Step 4

Gain muscle strength with resistance training. According to Mayoclinic.com, people with muscles burn more calories--even at rest. Use weight training, calisthenics, resistance bands or stabilization exercises to create an overload to the musculoskeletal system--building muscle strength, according to "Fitness: Theory and Practice."

Step 5

Make your daily routine more physical. For example, walk, run or ride your bike to work instead of driving. Get rid of the landscaper and do the work yourself. Hand-wash clothes, dishes or your car. The more active you are, the more calories you will burn each day. According to the President's Council on Physical Fitness and Sports, scrubbing floors can burn over 400 calories per hour--depending on your body weight.