Dropping 20 pounds in a 2 month timeframe is a difficult process but certainly not impossible. Following a strict diet and exercise program will help you drop the weight and boost your overall health at the same time. There are plenty of diet fads out there that promise fast results, but the truth is that the only healthy way to lose weight is through healthy eating habits and living an active lifestyle. You don't need expensive home gyms, equipment, or gym memberships to lose the weight, but you will need plenty of motivation, self-discipline and determination to accomplish your goal of losing 20 pounds in 20 days.
Step 1
Eliminate sugar-filled treats from your home, including soda---out of sight, out of mind. This also includes food that contains white flour, such as white breads, pastas, rice, baked goods and bagels. Replace this food with whole grain and whole wheat alternatives. Nowadays, most grocery stores have whole wheat pastas, rice and breads. These types of foods are stored as fat in your body, so it's extremely important to reduce or eliminate eating sugary snacks and foods made from white flour.
Step 2
Eat four to five high protein meals consisting of lean meats, vegetables and one to three servings of fruit daily. Each meal should be a small portion---use a smaller plate to ensure you don't eat too much. Stick to water with each meal whenever possible. If you must drink a soda, opt for a diet soda.
Step 3
Start an exercise program by week two of your weight loss challenge. By week two your body should be adjusted to your new diet and you'll have plenty of energy to exercise. Run or walk---depending upon your fitness level---for 10 to 15 minutes per day three to four times per week. Exercising will help speed up your fat loss by burning calories and boosting your metabolism.
Step 4
Monitor your results on a weekly basis to help you stay positive throughout the entire two months. If you find that you are gaining weight, don't get discouraged. Often times you won't see any weight loss results until the second or third week due to your body adjusting to the diet and exercise changes. Record your weight loss results for the week on a spreadsheet, or simply write them down on a piece of paper, and use these results to help keep you determined to reach your goal.
Step 5
Increase your workout intensity as you progress. For instance, if by week five you find that walking 15 minutes per day doesn't even break a sweat, try jogging for 10 minutes next time. As your body gets healthier, you will need to make these adjustments to keep seeing the weight loss results.
Tips and Warnings
- It's ok to "cheat" and have a snack now and then---hey, we're all human! Just don't make a daily habit out of it, and limit the snack to a single serving (for example, one scoop of low-fat ice cream, a 100-calorie snack pack, one candy bar or one donut). Also, opt for the low-calorie, low-carb, or low-fat choices whenever possible. Sleep is crucial when it comes to weight loss, so do not neglect to get 6 to 8 hours of sleep each night. Try to live an active lifestyle rather than spending time watching TV or sitting at the computer. Examples include cleaning the house, walking the dog, playing with your kids, mowing the lawn, walking instead of driving or riding your bike.
- Never begin a diet or exercise program without first consulting your doctor. Don't try to lose the weight all at once by over-doing it---take your time and the results will come. You will need to average about 1/3 pound of weight loss per day to reach your goal in 60 days. The first week probably won't show much in the way of weight loss, but the following weeks will yield positive results.
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