While you may be eager to drop pounds quickly, you did not gain weight in the matter of a few days or even weeks and you cannot expect to lose it that quickly either. Significant, sustainable weight loss requires a low-calorie diet coupled with a commitment to a consistent exercise program. If you put in the effort and take a sensible approach, you can expect to lose 20 lbs. in as few as four months.
Step 1
Figure out your daily calorie needs by inputting your age, height, weight, gender and activity level into an online calculator, such as the one offered at Mypyramid.gov. Consume fewer calories than your daily needs to lose weight—1,000 calories less in a day will yield approximately 2 lbs. of weight loss per week. Do not drop below 1,200 calories per day if you are a female or 1,500 per day if you are a man because, as warned by the National Institutes of Health, you risk slowing your metabolism and depriving your body of essential nutrition.
Step 2
Cut out all discretionary calories which the United States Department of Agriculture defines as “extras” like solid fats, added sugars, and alcohol. Remove processed foods like chips, cookies and butter from your pantry and freezer to eliminate temptation. Switch to snacks that offer nutritional benefits like single servings of nuts, fresh fruit and low fat dairy.
Step 3
Limit your portion sizes. Weigh your food at home for a week to get an idea of how to eyeball 3 oz. of meat, a ½ cup of grains and an ounce of cheese. Stick to these amounts at meals—especially in restaurants where you are likely to be served more than a single portion per entrée. Portion out healthy snacks like whole grain crackers and nuts so you do not mindlessly overeat when faced with a full package.
Step 4
Focus on whole foods that come from plants, lean protein and monounsaturated fats. Replace full-fat products for low-fat versions—especially milk, cheese and condiments. Choose raw or steamed vegetables to make up the bulk of every meal and accent them with a small serving of protein and a whole grain. Include a half ounce of nuts or a teaspoon of olive oil to meals to provide healthy fat without the health and fat-gaining consequences of trans or saturated versions.
Step 5
Do not skip breakfast. Follow the experiences of the 78 percent of people in the National Weight Loss Registry who noted that eating breakfast was essential to their weight loss success and maintenance for over five years. Avoid skipping meals in general because it often leads to overeating later in the day.
Step 6
Undertake cardiovascular and resistance exercise regularly. Follow the guidelines as put forth by the American College of Sports Medicine for weight loss---raise your heart rate and break a sweat for 60 to 90 minutes at least three days of the week and conduct a full-body strength training routine two days per week. Move more during your day in addition to formal exercise---turn off the television and take a walk, play at the playground with your kids instead of watching them from a bench or take the stairs at work instead of the elevator.
Tips and Warnings
- Enlist support from friends and family in your weight loss efforts. They can help keep you accountable. You may experience faster weight loss in the first few weeks of your effort if these changes are drastic for you, expect the rapid initial weight loss to slow to a one or two-pound-per-week rate after a couple of weeks.
- Please check with your doctor before beginning and exercise routine.
Things You'll Need
- Fresh vegetables
- Fruits and nuts
- Lean protein
- Whole grains
- Kitchen scale
- Dumbbells and barbells
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