Losing 20 pounds takes work and willpower. If you go about it the right way, you can make it a lot easier on yourself. The trick is to be very organized in your approach and to combine dietary adjustments with exercise. By following this game plan, you can lose your 20 pounds in 10 to 20 weeks.
Step 1
Determine your daily intake and reduce it. Track your calories for one day and reduce this amount by 500 to 1,000 calories. This will cause one to pounds of weight loss every week, According to the Centers for Disease Control. Use an online guide like The Daily Plate if you need help with tracking.
Step 2
Make smart decisions when choosing your foods. Follow a diet that is low in fat, high in nutrients and as natural as possible. Choose fruits, vegetables, lean meats, whole grains, beans and low-fat dairy products over deep-fried foods, processed meats and refined grain products.
Step 3
Increase your water intake. The Institute of Medicine recommends that women get about 2.7 liters of water a day and men get about 3.7 liters a day. Drink water as your only daily beverage to keep your calories regulated and to keep yourself hydrated.
Step 4
Eat small meals every two to three hours during the day to keep your appetite under control and boost your metabolism. Combine high-fiber complex carbohydrates with protein for every meal. Hummus on rye bread with lettuce, tomato and sprouts is one meal example.
Step 5
Perform cardiovascular exercise to burn calories and lose weight. Do any type of cardio that you enjoy at a moderate to high intensity. Work out for 45 to 60 minutes and exercise four or five days a week. Jogging, cycling, jumping rope, swimming, step aerobics and stair climbing are examples.
Step 6
Include weight training in your program to build muscle. Perform exercises that target all of your major muscle groups like push-ups, lateral raises, lat pulldowns, triceps extensions, biceps curls and step-ups. Aim for 10 to 12 reps, do three or four sets and work out two or three days a week.
Step 7
Monitor your progress each week. Step onto the scale as soon as you get out of bed and after using the bathroom. Wear as little clothing as possible and check your weight. Increase your cardio duration and decrease your caloric intake if you have not lost any weight. Keep everything the same if you have lost weight. Continue to check your weight every week and make adjustments when necessary until you get to your goal of 20 pounds.
Tips and Warnings
- By building muscle, you will increase your resting metabolic rate and burn more calories around the clock.
Things You'll Need
- Scale
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