Losing 20 lbs. quickly may seem like a difficult weight loss goal to achieve. However, if you make some drastic lifestyle changes, you should be able to drop the weight in a few weeks. It is important to stay motivated, so that you stick to your diet and exercise plan. Make sure you speak to your doctor before embarking on a new diet and exercise routine.
Step 1
Eat filling and low-calorie foods first. Eat salads with fat-free dressing and low-calorie soups before meals to reduce the amount of food you eat when consuming the main dish.
Step 2
Boost your metabolism and stave off hunger by eating smaller meals throughout the day. Instead of relying on three square meals to keep you satisfied, try to eat four to five smaller meals.
Step 3
Reduce the amount of calories you consume. According to USA Today, individuals should eat between 1,500 and 2,000 calories per day to lose 1/2 to 2 lbs. per week. The number of calories you consume in this range will depend on your starting size. Heavier individuals can consume more calories than their counterparts.
Step 4
Get the majority of your calories from healthy sources. Your diet should be made up of lean proteins such as fish, chicken and turkey, fruits, vegetables, low-fat dairy products, whole grains and healthy fat sources, like olive oil and nuts.
Step 5
Make small adjustments to keep your diet low in calories. Skip bread at meals and drink water instead of high-calorie fruit and soft drinks.
Step 6
Lose weight by exercising. To burn calories, you'll need to increase your physical activity. Spend at least 30 to 60 minutes a day working out. You should perform calorie-burning cardiovascular exercises such as running, rowing, kickboxing and cycling. Even walking on your own can help you burn the calories that you need to lose the 20 lbs.
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