How To Lose 20 Pounds Healthily

Losing 20 pounds healthily is more beneficial compared to fad diets, diet pills and surgery. A healthy weight loss is usually 1 to 2 lbs. per week, according to the American College of Sports Medicine. Taking your time to lose 20 lbs. in a healthy way will set you up for long-term success.

Healthy Eating Habits

Step 1

Reduce gradually your caloric intake. For example, don't attempt a 1,200-calorie diet if you currently consume 2,500 calories per day. Every week, reduce the amount of calories consumed until you have reached an amount you can safely maintain. Women should consume at least 1,200 calories per day and men 1,800 calories, according to the American College of Sports Medicine.

Step 2

Plan all your meals for the week ahead of time. This strategy frees you from making last-minute decisions about what to eat and prevents you from caving in to sudden impulses to overeat, according to Dr. Phil McGraw, author of "The Ultimate Weight Solution."

Step 3

Get rid of any type of junk food, high-calorie, high-sugar, salty and fatty foods. Choose items such as fruit, vegetables, whole grains and lean meats. Most people overeat because unhealthy food is available and accessible. Overeating will cause weight gain.

Physical Activity

Step 1

Burn 500 calories more than you consume per day to lose 1 lb. per week. Choose activities you enjoy to make it easier to perform for longer periods of time. For example, full-court basketball can burn more than 800 calories per hour, depending on your body weight, according to Health Status Internet Assessments. Small bouts of activity are just as effective as one long session--20 minutes three times a day. Although 20 to 60 minutes of activity, three to five days a week, is recommended, 60 to 90 minutes may be necessary to lose weight, according to the American College of Sports Medicine.

Step 2

Use interval training to burn more calories. Alternate between low- and high-intensity throughout an activity. For example, alternate between walking for two minutes and running for 30 seconds until you have completed a mile. Vigorous activity burns more calories, even if it's for a short period of time, according to MayoClinic.com.

Step 3

Gain muscle strength using resistance training two to three days per week. Use methods such as weight training, calisthenics, resistance bands and stabilization exercises. Muscles burn more calories, even at rest.