How To Lose 20 Pounds In 11 Weeks

Losing 20 lbs. can make the difference between squeezing into your skinny jeans and needing to buy a smaller size. To lose weight, you need to burn more calories than you eat on a daily basis. Engaging in regular exercise will help boost your metabolism so you burn more calories. Eating healthy helps you stay fuller longer so you eat less. Combine physical activity with a healthy-eating plan to lose excess weight in 11 weeks.

Step 1

Record your weight loss goals with a deadline date. Write your goals down on a note card and post it someplace you can see it daily. Be realistic when setting your weight loss goals. For safe weight loss, expect to lose one to two lbs. per week.

Step 2

Cut calories. Write down everything you eat using a food journal to track your daily calorie intake. Subtract 500 to 750 from the average number you consume to calculate the calories you need to lose one to two lbs. per week.

Step 3

Perform kitchen clean up. Toss out any junk foods that might sabotage your weight loss efforts. Stay away from processed foods that include pre-seasoned meals, frozen dinners, deli meats and potato chips that encourage bloating and weight gain.

Step 4

Eat a low-fat diet. Consume lean proteins, such as steak, chicken, fish, eggs, low fat dairy, soybeans and legumes to aid in muscle repair and recovery. Eat complex carbohydrates that include fruits, whole grains, vegetables, brown rice, oatmeal and high-fiber cereals to increase energy levels, and improve workout performance. Have a serving of healthy fat once per day, including salmon, avocado, nuts, seed or olive oil to lower blood cholesterol levels, suggests MayoClinic.com

Step 5

Perform strength training workouts three days per week to build muscle and increase metabolism. Include compound exercises that burn more calories, such as squats, lunges, push-ups, chest press and lat pulldowns. Do each exercise for three sets of 15 repetitions.

Step 6

Do 30 minutes of high intensity interval training three days per week to burn fat. Jog on the treadmill for one minute and walk for one minute. Continue to alternate speeds for 30 minutes.