Since losing a single pound of body weight equals 3,500 calories burned, dropping 20 pounds amounts to burning 70,000 calories. It seems daunting at first glance, but amazing transformations can be made in a relatively short time by taking a metabolic approach. By combining dietary strategies with a quality workout program and a few helpful supplements, you can lose 20 pounds and improve your appearance and overall health and well-being.
Step 1
Start your diet off with a fast or cleanse. Fasting is recommended by "The Miracle of Fasting" as a healthy means of cleansing the body and managing weight. If fasting is not for you, try a one- to two-week cleanse. Several cleansing kits are available at your local health retailer. Follow the directions and drink plenty of water.
Step 2
Reduce your daily caloric intake by 500 to 750 calories. Use a free online resource to calculate your maintenance caloric intake (what you require to maintain your body as it is). Since you want to lose weight, you must subtract calories from this total and stick to your reduced-calorie diet at least six out of every seven days.
Step 3
Eat five or six smaller meals throughout the day. "The Fat Burning Bible" recommends this strategy to keep metabolic rate elevated, so that you can burn fat all day long. Buy a whey protein supplement to use after your workouts or as a mid-meal snack or meal-replacement.
Step 4
Take in 30 percent of your calories from lean protein sources, 30 percent from healthy fats, and 40 percent from low-glycemic carbohydrates. This ratio is the best for fat-burning, according to "The Fat Burning Bible."
Step 5
Follow a workout plan that includes both resistance training and cardiovascular exercise, three to five days a week. Both "The Fat Burning Bible" and "The Abs Diet" offer beginner programs. If you are not a member of a gym, "Combat the Fat," an e-book by Jeff Anderson, "the Muscle Nerd," does not require much exercise equipment.
Step 6
Eat one "cheat meal" per week. Remember to keep it to a single meal, on weigh day, per week. Besides eliminating food cravings and giving your mind and body a break, this free meal keeps your metabolic rate from slowing down in response to a lower caloric intake.
Things You'll Need
- Cleanse kit
- Whey protein
- Workout plan
- Cheat meal
References
- The Abs Diet; David Zinczenko; 2004
- The Fat Burning Bible; Mackie Shilstone; 2005
- Combat the Fat; Jeff Anderson; CQC LLC, 2009
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