Fast Easy Ways To Lose 20 Lbs

Organizations such as the Centers for Disease Control and the Weight-Loss Information Network continue to recommend one to two lbs. per week for healthy weight loss. But, a study published in the May 2010 issue of the "International Journal of Behavioral Medicine" indicated that a faster rate can help people lose more weight and keep it off. While this study included only obese people, faster weight loss might work for you as well.

Meal Planning

According to Ian K. Smith, diet expert on VH1's "Celebrity Fit Club" and author of "Extreme Fat Smash Diet," having your meals planned in advance is critical when you're trying to lose weight fast. It helps you avoid missing meals, which slows down your metabolism and increases cravings and overeating at other meals. Having nutritious foods on hand takes the stress out of healthy eating so you can lose weight. It also prevents you from snacking or settling for unhealthy foods because they're there. Shop for healthy diet foods, including vegetables, fruits, whole grains, nuts, seeds and low-fat protein to include in your meals.

Calorie Counting

Counting calories keeps you on track for fast weight loss. One lb. equals 3,500 calories, states MedlinePlus. To lose 20 lbs. in four weeks you'd have to drastically reduce your calorie intake to meet your goal. However, you will also be exercising to burn off calories, so don't panic. Set a goal to cut calories to lose eight or ten lbs. over four weeks. This equates to 1,000 to 1,250 calories a day over a 28-day period. Keep in mind, women should not eat fewer than 1,200 calories a day; for men, the minimum amount is 1,500 calories daily. As Tom Venuto, author of "The Body Fat Solution" explains, counting calories isn't complicated. You count them only once when you set your menu for the day.

Morning Exercise

As the day progresses, it's easier to find excuses not to work out. Instead, commit to doing it first thing in the morning. This approach also has an added benefit, according to Lee Labrada, author of "The Lean Body Promise" and a former Mr. Universe. By the time you wake up, your body has been on a mini-fast because you haven't eaten for several hours. During this period your body uses up glycogen. When you exercise before breakfast, your body will be burning stored fat more readily. You get better results for the same amount of effort.

Longer, Moderate Exercise

High-intensity exercises take more effort and increase your risk of injury. But, moderate-intensity exercises such as walking or cycling at a slow pace is both easy and effective. Also, according to "Natural Fat Burners," exercising at lower intensity trims inches faster than exercising at high intensity, when you burn the same amount of calories. The catch is, you need to do moderate exercises for a longer period. Exercise for an hour instead of 30 minutes five days a week. Plus, unless you're already a runner, walking for an hour at a moderate pace is easier than running for 30 minutes, which, as "Natural Fat Burners" explains, makes you more likely to stick to it.