Losing 20 lbs. takes a diligent approach to eating patterns and commitment to exercise. Fast, when it comes to weight loss, is a relative term. A safe and sustainable rate of weight loss is 1 to 2 lbs. per week, so expect to commit to your plan for at least a couple months. Creating manageable habits that you can adhere to for life will help you lose that 20 lbs. and keep it off.
Step 1
Eat less. Cut 500 calories a day to lose 1 lb. per week or 1,000 to lose 2 lbs. per week. Estimate your current caloric intake by keeping a food journal for a few days and determine where you can cut back. Educate yourself on proper portion sizes. Start with discretionary calories, such as soda, alcohol, refined flours, simple sugars and saturated fats.
Step 2
Make fresh vegetables the focus of every meal, filling half of your plate with these items. Accent your meals with a modest 3 oz. serving of lean protein, such as skinless poultry, tofu or fish. Eat two or three 1/2-cup servings of whole grains a day. Snack on fruit or a few nuts.
Step 3
Ramp up your aerobic routine to burn extra calories and create significant weight loss. A Duke University study published in the July 7, 2005, issue of the "Journal of Applied Physiology" found that completing the equivalent of 20 miles of jogging per week helps make significant inroads to weight loss. Commit to exercise that you enjoy and make time for it--even if it means getting up at 5 a.m. or foregoing happy hour. Make other efforts to move throughout the day--walk the dog, clean the kitchen, play with your kids or do jumping jacks while watching television.
Step 4
Train with weights to create more lean muscle mass, burn calories and improve your appearance. Add a full-body weight training routine that includes a minimum of eight different exercises and repeat them for one set of eight to 12 repetitions twice a week, as per recommendations from the American College of Sports Medicine.
Step 5
Reduce the amount of stress in your life through meditation, delegation or simply taking a bit of time for yourself every day. Reduce the amount of cortisol--a hormone the body produces in response to stress--to prevent your body from holding onto pounds.
Tips and Warnings
- Be patient with yourself--weight loss cannot and will not happen overnight. If you slip up, get right back on track--do not let one set of poor choices avalanche into completely giving up your goals. Develop strategies to deal with dinners out and temptations.
- Check with a doctor before beginning any exercise program. Never dip your daily caloric intake below 1,200 or risk weakness, fatigue, extreme hunger and a resulting stall in your weight loss efforts.
Things You'll Need
- Lean protein
- Fresh produce
- Whole grains
- Athletic clothing and shoes
References
- American College of Sports Medicine: Physical Activity and Public Health Guidelines
- Journal of Applied Physiology: Inactivity, exercise, and visceral fat. STRRIDE: a randomized, controlled study of exercise intensity and amount
- Psychosomatic Medicine: Stress and Body Shape: Stress-Induced Cortisol Secretion Is Consistently Greater Among Women With Central Fat
Member Comments