Unlike weight-loss advertisements that promise the ability to lose an exorbitant amount of weight in 30 days, your desire to drop 20 pounds over the course of a year is realistic and attainable. Slow, steady weight loss can help you feel more energetic, according to Help Guide. Additionally, slow weight loss often indicates that you are losing fat rather than water weight. As you develop your weight-loss program, commit to making small, healthy changes.
Step 1
Construct a plan to lose about 1.67 pounds a month for 12 months. This rate may seem slow, but having small goals for your weight loss may make it easier to stay committed to your plan.
Step 2
Eat about 180 calories less per day to lose 1.67 pounds a month. One pound is the equivalent of about 3,500 calories, so you need to reduce your caloric consumption by 5,845 calories each month.
Step 3
Cut 180 calories easily and painlessly by examining your diet for unnecessary, extra calories such as those in soda, potato chips or fried foods. An ounce of corn chips contains 153 calories and 12 oz. of cola has 155 calories, according to the U.S. Department of Agriculture's National Nutrient Database.
Step 4
Monitor your caloric intake regularly. If your weight loss slows or stops, reduce your calories slightly or exercise more frequently, as your body needs fewer calories as you lose weight. Eat an adequate number of calories so you don't slow your metabolism. The American College of Sports Medicine advises that men and women eat a minimum of 1,800 and 1,200 calories, respectively.
Step 5
Add regular exercise sessions to improve your physical endurance, burn calories and reduce your risk of heart disease and type 2 diabetes. If you weigh 190 pounds, three 30-minute sessions of walking or riding the stationary bike will burn an additional 450 to 900 calories per week, respectively, according to the Wisconsin Department of Health and Family Services.
Step 6
Preserve your muscle mass and build more lean muscle mass by using inexpensive hand weights or resistance bands to do basic strength-training moves. Perform bicep curls, leg adductions, triceps rows and squats to work both your upper and lower body. Place your hands flat on a wall or counter to perform an easy version of a push-up, and do crunches or planks to work your abdominal region.
Tips and Warnings
- Eat three meals and two snacks each day. Limit your sodium and intake of unhealthy saturated fats. Choose low-calorie dairy products.
- Consult your doctor before beginning an exercise or diet program.
Things You'll Need
- Hand weights
- Resistance bands
References
- Help Guide: How to Lose Weight and Keep it Off
- Centers for Disease Control and Prevention: Balancing Calories
- USDA National Nutrient Database for Standard Reference, Release 17: Energy
- American College of Sports Medicine: Metabolism is Modifiable with the Right Lifestyle Changes
- State of Wisconsin Department of Health and Family Services: Calories Burned per Hour
- American Council on Exercise: Strength Training 101
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