If you are overweight, losing 20 pounds is not an easy task. However, losing weight has plenty of rewards including decreasing your risk of developing cancer, diabetes, heart disease, osteoarthritis and stroke. Weight loss can also improve your mood and change your outlook on life. While 20 pounds may seem like a lot, proper diet and exercise over a period of time can help you achieve this goal. Always consult your doctor prior to beginning a weight loss program.
Exercise Recommendations
Regular exercise is essential to lose 20 pounds. Physical activity helps in both short-term and long-term weight loss. The United States Department of Health and Human Services recommends that adults looking to lose weight engage in 60 to 90 minutes of moderately intense physical activity daily. Moderately intense physical activity is activity that causes a spike in your pulse and causes you to break a light sweat. When engaging in moderately intense exercise, you should be able to carry on a conversation as you exercise. Once this weight loss is achieved, it is recommended that you engage in 60 minutes of exercise most days of the week to maintain your newly achieved weight.
Counting Calories
Calories are the fuel that keep your body running on a daily basis. As your body demands energy, calories are used to keep your body functioning. According to the Mayo Clinic, 3,500 calories equals one pound of fat. Therefore, to lose 20 pounds, you will need to burn or reduce 70,000 calories. A typical adult diet should contain 2,000 calories per day. If you cut 500 calories from you diet a day, you will lose about one pound per week. The best way to cut calories is to reduce your portion sizes, skip one high-calorie treat a day or swap out high-calorie foods with similar options with lower calories.
Diet
In addition to counting calories, eat a well-balanced diet. Eliminate foods that offer high calories but little nutritional value including candies, cookies, ice cream and pastries. Eat plenty of whole-grain bread, brown rice and whole-grain pastas. Instead of drinking high-calorie beverages including pop, juice, energy drinks and alcohol, drink water, diet pop and non-fat milk. Limit cheese, butter and heavy oils. Try to eat lean meats including skinless chicken and turkey breasts.
Avoid Fad Diets
A fad diet is any diet that makes unrealistic promises when it comes to weight loss. Fad diets promise quick and easy weight loss. A majority of fad diets are low in calories and carbohydrates. As a result, you may lose a lot of water weight. However, as soon as you drink something and become hydrated, you will regain the weight. If you are not sure if a diet is safe, contact your physician. If a diet limits food choices, claims you do not need to count calories or overemphasizes one food group, chances are this is not a safe diet.
Member Comments