Quickest Way To Lose 20 Pounds Of Fat

Before burning fat the human body uses carbohydrates and proteins as the first source of energy. To burn excess fat, you must deplete all other forms of energy. Knowing your basal metabolic rate will help determine the number of calories you need to eat and burn for fat loss. Exercise and diet play a role in losing weight. Achieve a 20-lb. weight loss by modifying your diet and beginning an exercise routine.

Basal Metabolic Rate

Even at rest, the human body burns calories. Basal metabolic rate measures the calories you burn per day to sustain body function. When a person consumes more calories than their BMR, weight gain occurs. Excess calories are stored as fat. Burning more calories than your BMR encourages weight loss. The BMR equation differs for men and women. Use the following equations to calculate your BMR:

Women:

BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )

Men:

BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

Diet

Choosing the proper foods will assist with weight loss. Try eating foods rich in dietary fiber, like legumes and whole grains. According to MayoClinic.com, foods with dietary fiber make you feel full faster and decreases hunger pangs. Feeling full faster helps you eat less. Avoid drinking alcoholic beverages. The human body does not require alcohol to function. Consuming alcohol will add empty calories into your diet. In addition, alcohol lowers blood sugar levels -- prompting you to eat more.

Exercise

The type of exercise you choose and the length of the routine will determine the amount of calories burned. For instance, jumping rope burns 750 calories per hour, while high impact aerobics burns 600 calories per hour. Muscle burns more calories than fat. Personal trainer Laurette Willis notes 1 lb. of muscle burns 35 calories per day --1 lb. of fat burns two calories per day. The more muscular you become the greater amount of calories your body will burn. Begin a strength training routine to build muscle and increase exercise efficacy overtime. For faster fat loss combine aerobic exercise and strength training.

Considerations

People who change habits fare better than crash dieters. According to Harvard Health, cutting 100 calories per day out of your diet and adding a 30-minute walk five days per week will allow for a 20-lb. weight loss in one year. Making long-term modifications to your lifestyle will help sustain weight loss for the long-term.