Losing 20 lbs. is a monumental achievement that you should celebrate. Any time you lose weight, you also reduce your risk for unwanted illnesses. The tricky part is reaching the 20-lb. goal. A natural approach involves the absence of surgery, drugs or questionable over-the-counter supplements. This means you have to rely on smart eating decisions and the addition of exercise in your life. As long as you are disciplined, you can make progress in a short amount of time.
Step 1
Aim for 1- to 2-lbs. of weight loss a week. People who lose weight at this slow and steady pace are more likely to keep it off, according to the Centers for Disease Control. Reduce your daily intake by 500 to 1,000 calories to reach this mark. If you are disciplined, you can lose your 20 lbs. in 10 to 20 weeks.
Step 2
Increase the fiber in your diet. High-fiber foods take a long time to chew and they also promote fullness, according to MayoClinic.com. Include foods in your diet such as whole wheat bread, whole grain pasta, beans, fruits, vegetables, oatmeal and barley.
Step 3
Increase the amount of meals you eat, but keep them small. Eating multiple meals throughout the day will prevent you from getting hungry and it will also raise your energy levels. Include a high-fiber food with each meal. A baked chicken breast with steamed Brussels sprouts and barley is a meal, for example.
Step 4
Reduce the alcohol in your diet. Drinking high amounts of alcohol can cause you to consume excess calories through the course of the day, according to the American Council on Exercise. Stick to one or two beverages a day if you choose to drink at all. Avoid other high-calorie beverages as well, such as sweetened tea, fruit punch and soda.
Step 5
Work off the pounds with cardiovascular training. Choose a form of cardio that you enjoy and work out at a moderate to high intensity. Running, indoor cycling, elliptical training, stair climbing and kickboxing are examples. Aim for at least 45 minutes of cardio and work out three or four days a week.
Step 6
Visit the weight room of the gym to build muscle. Perform exercises that target all of your major muscle groups such as bench presses, lateral raises, back rows, triceps dips, biceps curls and leg presses. Your goal is to build as much muscle as possible. The more muscle you have, the more calories you will burn while at rest. Aim for eight to 12 reps, do three or four sets and work out three days a week on nonconsecutive days.
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