Tips to Lose 20 Pounds

When you set a goal to lose 20 pounds it can seem daunting. But, if you break it down into weekly goals, you'll feel more confident about being able to meet it. Remember, weight loss isn't a quick-fix solution; it's a long-term commitment. Putting your goals in writing can help keep you on track and motivated, according to the Weight-control Information Network. A few other tried-and-true methods can also help you enjoy weight-loss success.

Calorie Intake

One pound of fat is equivalent to 3,500 calories. In theory, if you want to lose two pounds each week, you'll need to cut 7,000 calories from your diet. However, as MedlinePlus, a website of the National Institutes of Health, points out, calories burned during exercise also count. For example, a 160-pound person burns about 365 calories during one hour of low-impact aerobics, according to the Mayo Clinic. This number of calories would be deducted from the total number of you want to cut each week --- in other words, 7,000 minus 365, which comes to 6,635 calories.

The Right Exercise

You can be active at any size --- even if you are a very large person --- and enjoy it, according to the Weight-control Information Network. Sports and fitness marketers are working overtime to get you to pick their exercise or equipment, but don't be easily swayed. Choosing an activity you really enjoy is what matters most; the more you like it, the more likely you are to stick with it and meet your 20-pound weight loss goal. If no exercise or sport springs to mind, think about activities you used to enjoy doing when you were younger. Once you've chosen an activity --- or several --- the Calories Burned Estimator from HealthStatus.com can help you estimate how long you have to do it to burn the necessary number of calories to meet your weekly goal.

Stress Reduction

As Joey Shulman, author of "The Last 15: A Weight-loss Breakthrough" explains, prolonged periods of stress lead to an oversecretion of the hormone cortisol. When cortisol levels remain high over a period of time, they lower your metabolism, increase sugar cravings and cause blood sugar irregularities. High cortisol levels also cause your body to store more fat, especially around your abdomen. Include daily stress-reduction techniques in your weight-loss routine for about 10 to 15 minutes each day. Deep breathing, yoga and exercise are effective stress busters, says Shulman.

The Role of Fiber

Fiber can help to boost weight loss, as it's more filling and is found in many low-calorie foods such as vegetables. Yet the average American consumes only about 12 grams of fiber each day, compared to 20 to 30 g consumed by previous generations, says Ann Louise Gittleman, author of "The Fast Track One-Day Detox Diet." Eat 2 cups of fruit, 2½ cups of vegetables and about three to five 1-oz servings of whole grains daily, advises the American Dietetic Association. If you're not used to eating fiber, increase your consumption gradually and drink lots of water to avoid symptoms such as gas and constipation.

Caution

Avoid fad diets. They rob your body of essential nutrients and you'll likely gain back more weight than you lose. Also, if you've been a couch potato for a while, or you have a medical problem such as a heart condition, consult your doctor before beginning an exercise program.