Losing 20 pounds can help you come down a dress size or finally fit into your skinny jeans. To lose 20 pounds over the course of eight weeks, plan to lose about two pounds per week. Losing weight requires creating a calorie deficit on a weekly basis; you have to burn more than you are consuming. Map out a plan that includes a healthful diet and workout regime to consistently lose weight to hit your goal.
Step 1
Monitor your eating daily. Use an online weight management tool to track your calories daily. Subtract 500 to 750 calories per day to lose about one to two pounds per week.
Step 2
Adopt healthful eating habits. Consume foods such as fish, eggs, lean meats, soybeans, raw or steamed vegetables, fruits and whole grains to give you more energy and help keep you fuller longer.
Step 3
Perform circuit training four times per week to build muscle and burn fat. Training in circuits keeps your heart rate elevated because there is little rest between exercises, so you increase muscular and cardiovascular strength at the same time. Perform one exercise per body part for one set of 20 repetitions and incorporate one minute of cardio after every exercise. Expect to burn around 500 to 600 calories per workout, states Bodybuilding.com.
Step 4
Recruit a support system. Tell your friends and family about your weight loss goals and ask them to help hold you accountable.
Step 5
Weigh yourself at the end of every week. Take your weight first thing in the morning, because your body sheds water weight at night. Record the numbers every week to track your progress.
Tips and Warnings
- Be sure to drink plenty of water to stay hydrated, especially during workouts.
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