How To Lose 20 Lbs Of Belly Fat

Dropping 20 lbs. of belly fat requires more than momentary excitement and short-term commitment. If you are serious about losing weight and maintaining a healthy physique, you need to transform your diet and begin exercising regularly. These lifestyle changes can be implemented in stages to help you build habits and consistency that will last you a lifetime.

Step 1

Exercise at least five days per week. Perform 30 minutes of moderate intensity cardio for five days or 20 minutes of vigorous cardio for three days. Moderate cardio includes speed walking, jogging or cycling, while high-intensity activities include sprinting, swimming and boxing.

Step 2

Build your lean muscle mass by weight lifting twice per week. Focus on exercises that allow you to lift the most weight. For instance, rather than performing dumbbell curls, which limit you to double digit weight, try the bench press, which enables you to lift several hundred pounds at once and targets multiple muscle groups.

Step 3

Eat 10 to 20g of protein with every snack and 20 to 30g per meal. Protein reduces your hunger and requires additional calories to digest. This step along can reduce your caloric intake by up to 500 calories per day, says Michael and Mary Eades, authors of "The Protein Power Lifeplan."

Step 4

Select whole or natural foods when eating carbohydrates. Examples include fruits, vegetables, whole-grain breads, brown rice and legumes. Avoid processed foods like sweets, sugary drinks and white bread, pasta and rice.

Step 5

Drink at least eight, 8 oz. glasses of water each day. Water increases your feeling of satisfaction on fewer calories and enhances your digestion and increases your metabolism, resulting in more efficient weight loss.