How To Lose 20 Pounds At Home

Going to the gym is not the only way to lose weight. Everything you need to lose 20 lbs. is right in your home. Working out at home has many advantages, such as not having to commute, working out during any time of day and being able to wear whatever you want. As long as you burn more calories than you consume, you will lose weight--even at home.

Step 1

Rid your home of junk food and any high-calorie, high-sugar, salty and fatty foods you find. "You can't eat what's not there," says Dr. Phil McGraw, author of "The Ultimate Weight Solution." Having unhealthy foods in your home will make it easier to overeat, binge and take in unnecessary calories. Many people overeat and gain weight because food is accessible.

Step 2

Create a 3,500-calorie deficit to lose 1 lb. per week. For example, cut 500 calories from your diet every day or use physical activity to burn 500 calories more than you consume daily. Creating a larger deficit will cause more weight loss, but small deficits lead to long-term success. Losing a lot of weight too quickly is difficult to maintain. The American College of Sports Medicine (ACSM) recommends losing only 1 to 2 lbs. per week.

Step 3

Be physically active for at least 60 minutes every day. Use your chores as exercise to burn calories. For example, hand-wash dishes, clothes and your car. Scrubbing floors can burn more than 400 calories per hour, according to the President's Council on Physical Fitness and Sports. Pop in an exercise DVD first thing in the morning or jog in place during your favorite television show. Run up and down the stairs instead of walking or sit on a balance ball instead of a table chair. An hour of physical activity, at least three days per week, may be necessary to lose weight, according to the ACSM.

Step 4

Use calisthenics to gain muscle strength, because muscles burn more calories, even at rest, according to the Mayo Clinic. Calisthenics can be done in your home and do not require equipment. Exercises such as lunges, sit-ups and push-ups use your body weight to develop muscular fitness. Use calisthenics every day and multiple times a day to maximize strength gains, according to the Army Study Guide.