The best way to lose 20 lbs. fast is to combine a low-calorie diet with regular exercise. While each of these methods on their own can help you shed pounds, combining the strategies will lead to more rapid weight loss. Burn more calories than you consume, and the pounds will come off. Talk to a doctor to come up with a weight loss plan and appropriate time frame.
Step 1
Set a goal. You can lose 20 lbs. in just two months if you burn an extra 1,200 calories per day. You could achieve this goal by eating 600 fewer calories per day and getting 600 calories' worth of physical activity.
Step 2
Consume a reduced-calorie diet. Track how many calories you're eating. If you typically eat 2,500 calories per day, eat 1,900 calories.
Step 3
Make low-calorie substitutions in your regular recipes. Have pasta with vegetables instead of pasta with cheese sauce. Choose low-fat cold cuts and lean meats. Substitute egg whites for whole eggs. Use mustard instead of mayonnaise.
Step 4
Assess your current diet and determine what foods are sabotaging your success. If you typically snack on ice cream after dinner, find another snack that will satisfy your craving for sweets, such as berries. If you tend to eat too many potato chips, find a lower calorie salty snack, such as popcorn. Throw away the foods in your pantry that trigger overeating.
Step 5
Pay attention to portion size. For instance, a 3-oz. portion of meat, poultry or fish should be about the size of the palm of your hand or a deck of cards. Use smaller dishes to monitor portion size.
Step 6
Keep low-calorie foods on hand. Store a bowl of fruit on the kitchen table. Come up with healthy recipes that you can prepare quickly, such as a tossed salad with grilled chicken and vinaigrette dressing.
Step 7
Burn 600 calories per day with physical activity. You don't have to get all your physical activity at the gym. For instance, you could burn 300 calories at the gym with 30 minutes on the treadmill, then burn the rest by walking the dog, gardening and cleaning the house.
Member Comments