If you want to lose 20 pounds in five months, you need to lose one pound per week which is a realistic goal that can be accomplished through healthy eating and exercise. To lose one pound per week you need to reduce your calories by 500 each day. It's hard to cut 500 calories from your diet without being really hungry, so the easiest way to do this is to split up your calories between exercise and eating. Cut 250 calories from your diet and burn 250 more calories a day.
Step 1
Calculate out how many calories you're consuming daily by taking three to five days to record everything you eat in a small notebook. Add up the amount of calories for each day. You're going to need to reduce that caloric intake by 250 calories. For example, if you normally eat 1800 calories each day, you need to start eating an average of 1550 calories.
Step 2
Continue to record what you're eating after each meal and snack, so you can keep track of your calories. You can cut 250 calories from your diet by passing on that mixed drink at happy hour or switching your morning muffin with a healthy bowl of cereal and skim milk. You could cut out one snack in your day or stop having that bowl of ice cream for dessert. Figure out ways to continue to be satisfied while cutting back on calories.
Step 3
Start exercising to burn 250 extra calories a day. If you're already exercising on a regular basis, you're going to have to add to it. Exercise methods to burn 250 calories include jogging for 20 minutes at a 10 minute mile pace, doing one hour of housework and dancing for 40 minutes. You have to be burn an extra 250 calories everyday, so you need to find things that you enjoy doing that will burn those calories.
Step 4
Reduce your stress levels, because stress can counteract your hard work. The hormones that are produced in your body when you're feeling stressed out make you feel hungry and your body stops producing the hormones that make you feel full. This combination leads to overeating and weight gain. Make a list of 10 things you can do when you're starting to feel stressed such as taking five deep breaths or taking a quick five minute walk, and implement them when needed.
Tips and Warnings
- Don't beat yourself up if you go over on your amount of calories for one day. Everybody has weak moments when they're trying to lose weight. Just try again the next day.
Things You'll Need
- Notebook
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