If you want to drop 20 lbs. fast, you are going to have to make a serious commitment to a diet and exercise routine. Although fasts and fad diets may help you drop the weight really quickly, the results will not typically last. If you aim to lose 2 to 3 lbs. per week, you can lose 20 lbs. in less than three months. Just make sure you speak to your doctor before starting your weight-loss program.
Step 1
Eat a low-alorie diet. To lose 20 lbs. in less than three months, you need to create a caloric deficit. Cutting back 400 to 600 calories per day can help you reach this goal. Calculate how many calories are in each of your meals by recording each item in a food journal.
Step 2
Make food swaps to cut back on the number of calories you consume. Choose skim and low-fat dairy products instead of full-fat versions, eat whole grains instead of refined carbs and consume lean proteins like chicken and fish instead of high-fat beef and pork items.
Step 3
Start off with 20 to 30 minutes of cardio per day. If you have not exercised recently, you'll want to start out gradually.. Brisk walking, jogging and cycling are some examples of exercises you can perform.
Step 4
Increase your intensity after a month of performing cardio exercises. For the last month of your 20-lb. weight-loss goal, you'll want to add another 15 minutes of cardio.
Step 5
Incorporate weight training into your weight-loss program. You can use resistance machines to help you tone and burn more fat. Begin with one set of 10 to 15 reps for the upper- and lower-body machines. You can use the machines to perform shoulder presses, squats, lunges and bicep curls. After the first month, you can aim for two sets of 15 to 20 reps.
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