The Centers for Disease Control and Prevention suggests that as many as 72 million Americans can be considered obese. Whether you are obese or just overweight, losing as little as 20 lbs. can go a long way in helping increase your immediate health, as well as your health in the future. When you are trying to lose 20 lbs. in two months, several tips can help you along the way.
Step 1
Divide the amount of weight you need to lose by the amount of weeks you have to lose it. To drop 20 lbs. in two months, divide 20 by eight weeks. You'll see that you will need to lose 2.5 lbs. each week to meet your goal.
Step 2
Determine the number of calories you need to burn through exercise or quit consuming through your diet. A pound of fat contains approximately 3,500 calories. To reach your 2.5 lb. weekly weight loss, you will need to remove or burn 8,750 calories each week, or 1,250 calories each day.
Step 3
Burn calories through aerobic exercise and light strength training, such as pushups, pull-ups and sit-ups. Aim for at least 150 minutes of exercise each week and expand from there. Include recreational exercise into your schedule to make burning calories more fun. Consider adding other activities, such as hiking, biking, swimming and playing sports with friends or on a team.
Step 4
Lower your calorie intake through a healthy and balanced diet following the USDA's My Pyramid guidelines. This includes larger amounts of fruits, vegetables, whole grains, lean proteins, low-fat dairy and healthy fats, and lower amounts of processed sugars, and unhealthy saturated and trans-fats. Reduce your portion sizes of higher calorie foods, such as meats and pastas, and replace the removed portions with lower calorie fruits and vegetables to reduce calories while still feeling full.
Step 5
Adjust the ratio of calories burned and calories removed to reach your daily 1,250-calorie goal. Your diet should not be cut to fewer than 1,500 calories without the recommendation and supervision of your doctor. As such, you will need to adjust how many calories are removed from your diet and how many calories you need to burn each day to reach your 1,250 calorie goal in a safe and healthy manner.
Tips and Warnings
- Weight yourself on the same day and at the same time each week to ensure you are progressing toward your goal. If you do not lose your 2.5 lbs. or if you gain weight, adjust your diet and exercise routine accordingly.
- Talk to your doctor before starting any diet or exercise routine to ensure you are healthy enough to take part in such activities.
Things You'll Need
- Scale
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