Overweight and obesity issues are a challenge for about 68 percent of Americans, according to the U.S. Department of Health and Human Services. If you want to lose 20 lbs. quickly, you need to make healthy long-term lifestyle changes. Through regular exercise and dietary modifications, you can meet your quick weight loss goals.
Set Fast Weight Loss Goals
The fastest weight loss goal recommended is 2 lbs weekly, according to MedlinePlus. Create this weight loss by burning 7,000 calories weekly, because a pound of fat contains 3,500 calories. Split your calorie burning goals between exercises and reduce calorie eating. For example, for a 2 lb. weekly weight loss, decrease calorie consumption by 600 daily and work out to burn 400 calories daily. At this pace, you will lose 20 lbs in about 10 weeks.
Calorie Burning Cardio
If you want to lose 20 lbs fast, select cardio activities that burn the most calories during your workout. For example, walking at 2 mph burns only 183 calories an hour for a 160 lb. person, according to MayoClinic.com. However, increase the intensity to jogging and burn 584 calories an hour. Other high calorie=burning cardio options include using a stair treadmill, which burns 657 calories an hour and rollerblading, which burns 913 calories an hour. Discuss a healthy level of activity with your doctor.
Special Food Choices
Decrease calorie consumption by selecting foods that are low in calories an high in volume. For example, fruits and vegetables contain high volume and low calories. These foods are also high in fiber, which takes longer to digest. Other healthy food choices include whole grains, low-fat dairy and lean sources of protein. Foods high in omega-3 fatty acids are another good option. These foods promote a faster metabolism, according to "Fitness" magazine. Salmon, tuna, flaxseed and walnuts are foods that contain high levels of omega-3 fatty acids.
Avoid Fad Diets
Some fad diets promise fast weight loss. However, this isn't the best way to lose 20 lbs. quickly. Fad diets recommend using special powders, pills or eating a single food, like grapefruit, for several days. The weight loss sustained during fad diets is difficult to keep off long term. A healthy weight loss plan needs to include foods you enjoy eating and regular exercise. Always discuss a new weight loss plan with your doctor to ensure safety.
References
- U.S. Department of Health and Human Services; Statistics Related to Overweight and Obesity; February 2010
- MayoClinic.com; Exercise for Weight Loss; December 2009
- "Fitness" magazine; The 10 Best Foods for Flat Abs
- MedlinePlus; Tips for Losing Weight; October 2009
- American Dietetic Association; Staying Away from Fad Diets
Member Comments