Losing 20 pounds in three months requires losing 1.6 pounds per week, which falls within a rate deemed safe by the National Heart, Lung and Blood Institute and many other health professionals and organizations. Losing 20 pounds by walking and jogging requires you to create a daily energy deficit of roughly 260 calories per day.
Walking and Jogging
Step 1
Walk or jog at a pace specific to you that burns roughly 500 calories per session. Use a heart rate monitor or online calorie calculator to help you adjust time and intensity. Repeat walks every other day and rest between strenuous activities to avoid injuries.
Step 2
Follow a healthy diet based on whole grains, fruits, vegetables, lean protein and lean dairy. Consume 250 to 300 calories fewer per day than you expend. Eat a small meal of about 100 calories one hour before exercising to fuel your jogging and walking. Drink water to stay hydrated.
Step 3
Track calories burned from your walks and jogs. Track calories consumed from daily diet. Adjust food consumption to ensure daily energy deficit of 260 calories is met.
Things You'll Need
- Walking shoes
- Heart rate monitor
- Online calorie calculator
- Pen
- Paper
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