Diet pills promise quick weight loss. While some of these pills are effective, weight is typically regained after use is discontinued. Healthy lifestyle changes, however, will help you keep the weight off long-term. Lifestyle modifications can be made to lose 20 lbs. quickly -- that is, at a safe rate of 1 to 2 lbs. a week . Understanding your body's calorie needs and increasing physical activity will help you reach your weight loss goals.
Safe Weight Loss
Because the quickest recommended pace to drop weight is 1 to 2 lbs. weekly, according to MedlinePlus, losing 20 lbs. at 2 lbs. a week will take about 10 weeks. A pound of fat is the equivalent of 3,500 calories. Therefore, burning 2 lbs. of fat weekly requires burning 7,000 calories a week, or 1,000 calories a day.
If 1,000 calories seems high, don't worry. You can accomplish this weight loss through diet and exercise modifications. For example, exercise to burn 500 calories a day and eat 500 fewer calories, to create a 2 lb. weekly weight loss.
Cardiovascular Activities
Healthy adults need a minimum of 2 hours and 30 minutes of exercise each day, according to MayoClinic.com. If you want to burn 500 calories an hour, select high impact activities. For example, high impact aerobics burns 511 calories an hour for a 160 lb. person. Backpacking burns 511 calories an hour and playing basketball burns 584 calories an hour. Playing singles tennis burns 584 calories an hour and using a stair treadmill burns 657 calories an hour.
Strength Training
Strength training sessions allow your body to burn calories more efficiently all day long. Strength training also reduces your risk of injury and creates stronger bones. There are several ways to build muscles, including using your own body weight, resistance tubing and free weights. The Centers for Disease Control and Prevention offers clips to assist in learning exercises for your strength training routine.
Diet Modifications
Cut calories from your diet by reducing consumption of high calorie beverages and high fat foods. MayoClinic.com recommends a diet rich in vegetables, fruits and whole-grain carbohydrates. Consume lean protein, such as fresh water fish and lean cuts of meat. Eat low-fat dairy as well. Fat consumption is limited. Select healthy sources of fat, such as olive oil, nuts and avocados. Serving sizes and calorie requirements vary by gender, age and height. MayoClinic.com offers a tool that allows you to calculate daily requirements.
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