With so many diet plans promising rapid weight loss, it's difficult to know which will help you drop 20 lbs. most quickly. The best long-term method to lose 20 lbs. and keep it off is to burn more calories than your body requires, according to the MedlinePlus online medical encyclopedia. Setting healthy weight-loss goals, getting daily exercise and reducing calorie consumption will help you meet your weight-loss goals.
Step 1
Set a healthy weight-loss goal. MedlinePlus and other experts recommend you lose weight no faster than 2 lbs. weekly. At this pace, losing 20 pounds will take about 10 weeks. A pound of fat contains 3,500 calories. Therefore, to lose 2 lbs. weekly, you need to trim 7,000 calories each week, which is about 1,000 calories a day. Combine exercise and dietary changes to meet this goal. For example, work out to burn 350 calories and decrease calorie consumption by 650 daily.
Step 2
Complete daily cardiovascular activity. Select activities that meet your weight-loss goal. For example, if you need to burn 350 calories daily through exercise, complete low-impact aerobics, which burns 365 calories an hour for a 160-lb. person, MayoClinic.com calculates. Play racquetball, which burns 511 calories an hour. Other activities that burn more than 350 calories an hour for a 160-lb. person include hiking, jogging and jumping rope.
Step 3
Eat healthy foods. Foods that are high in volume typically have low calorie content --- fruits and vegetables being prominent examples. These foods are also high in fiber, which takes longer to digest, meaning you'll have fewer hunger cravings. Whole grains, such as pasta, brown rice and oatmeal are a few more options. Eat low-fat dairy products, such as cottage cheese and yogurt and lean sources of protein, such as fresh-water fish and chicken without the skin.
Step 4
Tone your muscles two to three times each week, recommend the Centers for Disease Control and Prevention. You don't just burn calories during your strength-training sessions --- your body will continue to burn calories throughout the day. Target your major muscle groups, such as the legs, back, chest, abs and legs, using resistance bands, free weights or your own body weight.
Tips and Warnings
- Eating food with heart-healthy omega-3 fatty acids improves your metabolism, according to "Fitness" magazine. Sources include salmon, tuna, flaxseed, mackerel and walnuts.
- Discuss your weight-loss goal with your doctor. She can evaluate your health situation and make recommendations for achieving your weight-loss goal.
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