Trimming a few extra pounds off your body can help you feel better and healthier. Benefits of weight loss can be lowered blood pressure, lower glucose measurements and lower cholesterol levels. Some people have a difficulty finding the time to go to the gym. When a plan becomes too difficult, we tend to stop. Developing a plan that reduces calories, burns additional calories and monitors your weight can help you lose 20 lb. in 3 months.
Reduce Caloric Intake
Step 1
Avoid fad diets. These programs offer you an unbalanced and unhealthy diet. The food choices are limited and neglect to consider the calorie content.
Step 2
Focus on calorie reduction through making lower-calorie food choices. According to the Mayo Clinic staff, "Proteins and carbohydrates have about 4 calories a gram, and fats have about 9 calories a gram." Regardless of the source of the calorie, any unused calories will be stored as fat. The fewer calories you take in, the greater the chance your body will find energy through using stored fat.
Step 3
Reduce your portion size. Eating smaller portions can help you eat the foods you like but still cut calories. This is especially helpful when you don't have control of the menu.
Step 4
Stay committed. Losing 20 lb. in 3 months is a realistic goal. Ask friends, family or your doctor to help keep you focused.
Exercise 60 Minutes a Day
Step 1
Walk. According to Julia A. Savacool, writer for "Good Housekeeping," walking just 7 hours per week can burn up to 3,500 calories, or 1 lb.
Step 2
Increase your muscle mass through strength training. Because muscle burns more calories than fat, you will continue to benefit even after the exercise routine has ended. Some examples of strength training are resistance workouts and lifting dumbbells.
Step 3
Dance or perform another moderate-intensity cardio exercise. Just 2 1/2 hours per week can increase your stamina and burn calories.
Plan and Monitor
Step 1
Monitor your weight-loss success. Once a week, weigh yourself each morning. Keep your scale in view as a reminder. Chart your progress on a calendar. This will provide visual feedback and motivation to remain committed to your goal.
Step 2
Plan your meals ahead of time to help avoid the temptations of higher-calorie foods. Read your food labels and be alert to the portion size referenced. Planning the meal will also help you avoid eating from the container and losing track of how much you have eaten.
Step 3
Set weekly weight-loss goals, and adjust your diet and exercise program if you do not reach your goal in a given week. Add the remaining weight-loss amount to your goal for the next week. To lose 20 lb. in 3 months, you need to lose 1.67 lb. per week. If you do not lose 1.67 lb. one week, reduce more calories and increase your exercise routine to burn more calories.
Tips and Warnings
- Keep motivated by remembering your initial reason for wanting to lose the weight.
Things You'll Need
- Weight scale
- Calendar
- Timer
Member Comments