How to Lose 20 Kilos Fast

Overview

Twenty kilos, which roughly translates to about 44 lbs., may seem to many like an impossible number to approach. For many, the concept of losing weight faster involves crash dieting or extreme diet changes, which usually work for the first few kilos, but rarely will have a positive effect on those who need to lose such a large number. Still, there are a number of things you can do to speed up the weight loss and ensure that those 20kg melt away.

Step 1

Write down a plan of action. Rather than coming up with ideas as you go, put in writing what you want to do and the steps to get you there. Keep a food journal so you can keep track of what you eat and can find ways to improve your diet.

Step 2

Make a list of areas in your diet in which you can start making changes. If you eat lots of fried foods, drink soda on a daily basis or never touch vegetables, those should be the first obvious challenges to overcome. List things you can do to change those habits, such as baking your food, switching to sugar-free drinks and adding a cup of veggies to each meal.

Step 3

Figure out what your calorie intake should be. A calculator like the one at NowLoss.com (see Resources) can help figure out how much you should be eating in an average day, to lose 20kg, for your current weight and your height. It will also help you come up with a time frame for the weight loss.

Step 4

Avoid crash or fad diets. Diets that deprive your body of calories or are too limiting will eventually result in your gaining all the weight back. Also, eating too little puts your body into starvation mode, forcing it to save calories rather than burning them. For better results, eat frequent small meals, making sure you don't go more than four hours without food to avoid blood sugar lows.

Step 5

Start exercising. Unless you have a medical condition or past injury that prevents you from working out, you should aim for 45 to 60 minutes of intense exercise on most days of the week. This includes both cardio (such as jogging or aerobics) and weight training. Weight training is particularly important, as it build muscles. The more muscle you have, the faster your metabolism and your weight loss.

Step 6

Drink at least 10 glasses of water a day. Water keeps your metabolism running well and it makes you feel full, so you're less likely to experience cravings or confuse dehydration with hunger. If you don't like water, add herbal teas, unsweetened drinks and vegetable juices to the count.

Step 7

Focus on lean proteins. Protein is essential to muscle building and metabolism. Proteins also contain no sugar, so it helps you keep glucose stable and avoid cravings. Eat lean proteins, such as fish or chicken, or try vegetarian options like tofu and other soy-based products.