A 20-lb.weight loss can be a good goal to set if you decide to start dieting. The number is large enough to make a significant difference in your appearance, but small enough to not seem unobtainable. With a combination of diet and exercise, you can lose weight at a gradual pace and reach this goal within about two months. Remember to talk to your doctor before you start a new weight loss program.
Step 1
Create a calorie deficit. To lose weight, you need to burn more calories than you consume. For example, if you eat 2,300 calories a day to maintain your current body weight, you’ll need to eat 500 fewer calories to lose 1 lb. or more each week to work towards your 20-lb. goal.
Step 2
Keep a food journal to record what you eat and how many calories are in the food you consume. This can help you stay within your desired caloric range.
Step 3
Fill up on low-calorie foods at meal times. Instead of starting with carb options, eat a salad or plate of vegetables before the main course. Low-calorie soups are also an option to help you lose 20 lbs. To stave off hunger between meals, snack on fruit.
Step 4
Swap foods with healthier alternatives. Food swapping is a technique that involves switching out your meals to eat lower calorie versions. For example, instead of french fries, have a baked potato, instead of ice cream, choose a serving of frozen yogurt.
Step 5
Increase your level of physical activity. If you are sedentary, it will take longer to lose those 20 lbs. Instead, include a mixture of cardio and weight training into your daily routine. Spend at least 30 minutes to an hour each day working out. Any type of activity can help you lose the weight, including taking a brisk walk or bike ride around your neighborhood each evening.
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