If your weight loss goal is to drop 20 lbs., you can safely reach it within three to five months. According to the Mayo Clinic, losing weight at a rate of 1 to 2 lbs. per week can help you safely and effectively reach your goal. Instead of using fad diets or extreme exercise programs to reach your goal, make gradual dietary and exercise changes. Speak to your doctor about helping you with your weight loss efforts.
Step 1
Track the number of calories you consume in a food diary. To lose weight, you need to create a calorie deficit. To lose 1 lb., you need to burn approximately 3,500 calories. To help you reach this goal, cut back on your calorie intake.Eating 500 fewer calories per day puts you on track for a weight loss of 1 lb. per week.
Step 2
Increase your consumption of fruits and vegetables. Aim to eat at least four servings of vegetables and three servings of fruits each day. Fruits and vegetables are low in calories and help keep hunger at bay. Moderate amounts of lean proteins, whole grains and low-fat dairy should also be part of your diet.
Step 3
Reduce portion sizes. Measure out portion sizes to keep your calorie intake low. For instance, a serving of meat is typically only 3 oz., the size of a deck of cards.
Step 4
Replace high-calorie beverages with zero calorie offerings. According to the Office on Women's Health, not drinking a single can of soda can save you up to 150 calories. Drink plenty of water instead.
Step 5
Burn calories through daily cardio exercise. High calorie burning exercises include jogging, running, cycling, rollerblading and step aerobics. Workout a minimum of 45 minutes most days of the week to help you lose 20 lbs.
Step 6
Include two to three weekly strength training sessions into your exercise routine. Strength training not only builds lean muscle mass to decrease body fat but also increases your basal metabolic rate to burn more calories.
Things You'll Need
- Food diary
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