Losing 20 lbs. is a daunting challenge that requires basic changes in your lifestyle. It is a goal that, when tackled properly and healthfully, will take several months to accomplish. Accordingly, you will need discipline, determination and motivation to achieve this weight-loss goal. Fortunately, the long-term benefits of dropping an excess 20 lbs. --- including lowered risks for chronic diseases and better control over your blood pressure and cholesterol --- justify the changes needed to accomplish your goal.
Step 1
Set a reasonable timeline for your weight loss. A healthy rate of weight loss is 1 to 2 lbs. per week, so an ideal timeline should range between 10 and 20 weeks.
Step 2
Modify your exercise regimen. Add a new challenge to your workout --- such as higher intensity on cardio or extra resistance in weight training --- to burn a few extra calories. If you are not already exercising, implement a basic fitness routine such as a 30-minute walk three to four times per week.
Step 3
Reduce your caloric intake. Add more fruits, vegetables, legumes and lean protein to your diet and eat less of the sugary, fatty junk foods. Also, listen to your body and stop eating when you are full.
Step 4
Track your progress. Log your exercise and the foods you eat as well as how much weight you are losing. Seeing steady progress will keep you motivated, and seeing minimal or no progress will help you identify further ways to modify your exercise and eating habits.
Tips and Warnings
- Add a burst of exercise to your day by doing something quick at work. Exercises such as lunges or squats can be done in minutes without disturbing those around you. As a bonus, quick exercise will give you a natural burst of energy and make you less likely to need caffeine to get through the day. When reducing your caloric intake, don't eliminate all of your favorite foods; this will make you more likely to binge on those foods later. Instead, cut down on the portion size and fill in the difference with something healthy. For instance, instead of eating two slices of pizza, have one slice of pizza and a side salad.
- Do not attempt to lose 20 lbs. if you are already at a healthy weight; doing so may cause you to become underweight and unhealthy.
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