How To Lose 20 Lbs. Fast & Free

Some people spend thousands of dollars trying to lose weight. They may purchase expensive diet plans with prepackaged meals, break the bank on personal trainers or even get weight loss surgery. If you only have 20 lbs. to lose, you're in luck, because you can get rid of your excess weight in little more than two months if you stick to a reasonable diet and exercise plan.

Step 1

Step up the amount of exercise that you get every day. To lose 1 lb., you'll need to burn 3,500 calories. Choose activities that you can do long enough to burn 500 calories a day, which will result in a 1 lb. per week weight loss.

Step 2

Eat between 1,200 and 1,500 calories per day -- you will lose an additional 1 lb. a week, and possibly more if you require a high number of calories to maintain your current weight. Not only is this free, but you'll save money on your grocery bill. Aim for a total weight loss of 1 to 2 lbs. per week, advises the Harvard Medical School.

Step 3

Stay on track with your diet by planning your meals. Choose high-fiber meals that provide a balance of vegetables, whole grains and protein foods. Dr. Joanne Carson, a registered dietitian at University of Texas Southwestern Medical Center, recommends filling your plate primarily with vegetables that are low in carbohydrates, and adding smaller amounts of protein and higher carbohydrate vegetables, fruits or legumes.

Step 4

Keep your metabolism humming by increasing your activity level throughout the day. Find any excuse you can to get moving -- make some home repairs, do some landscaping or walk to a friend's house.

Tips and Warnings

Running, swimming laps and riding a bike will all burn 500 or more calories per hour.
Avoid any weight loss plan or supplement that promises quick weight loss. While you may see a reduction on the scale, the weight loss is likely to be water or worse, muscle. Don't go below 1,200 calories a day, as this is likely to result in muscle loss and may lead to serious health problems. Restaurant meals and parties can derail a diet. Plan in advance for these events by eating a healthy meal before you go out. Refrain from drinking your calories. Sodas, beer and juices are high in calories and can cause your diet to come to a standstill.