While 20 days is a relatively short period in which to lose a significant amount of weight, you can make a noticeable difference in your physique during that time. It is important to strike a balance between intensity and safety in your program. On one hand, you won't see results in 20 days without making significant changes; on the other, taking measures too drastic could compromise your health.
Step 1
Adjust your diet to create a caloric deficit. It is physically impossible to lose weight if you're consuming more calories than you're burning on a daily basis, so start by calculating your basal metabolic rate using the following formula:
Female: 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
Male: 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in years )
This number indicates the quantity of calories your body burns in a 24-hour period while idle. As such, aim to construct a diet featuring approximately 500 fewer daily calories; according to MayoClinic.com, this will allow you to lose at least one pound per week through diet alone. In rebuilding your diet, aim to remove as much candy, desserts and other junk foods as possible; this will allow you to retain proper nutrition while decreasing your overall food intake.
Step 2
Moderate your salt and water intake. In a period as short as 20 days, water retention will contribute greatly to the difference that you're able to achieve in your appearance. Keep your salt intake to a minimum, and aim to drink half an ounce of water per pound of body weight daily, as this will reduce water retention as much as possible.
Step 3
Start a complementary program of cardiovascular exercise. While diet alone will allow you to lose weight, exercise can help -- especially with a short period of time to work with -- by burning extra calories as well as increasing your natural metabolism.
Things You'll Need
- Cardiovascular exercise facilities
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