To lose 20 pounds, you must commit to a healthier, portion-controlled diet and move more. Although many seeking weight loss crave an easy, immediate fix--quick weight-loss schemes and fad diets usually fail in the long run. Recognize that it may take you several months to lose the weight, but by making sustainable changes you are more likely to keep the weight off for good.
Step 1
Reduce calories, but not too much. Plan to take in 500 to 1,000 calories fewer than you burn daily to lose 1 to 2 lbs. per week. Do not dip below the National Institutes of Health's recommended minimum intake of 1,200 calories per day for a female or 1,500 for a man. If you do, you risk nutritional deficiencies, poor energy and slowed metabolism. Figure out how many calories you should eat in a day, through help from your doctor or by using a website such as caloriesperhour.com. Divide the amount of calories over the course of three meals and two smaller snacks. Eating regularly helps prevent binges, feelings of deprivation and energy dips. Make your "diet" manageable because, to lose 20 lbs., you likely need to follow it for four or five months--ideally, for life.
Step 2
Make healthy choices the majority of the time. Eat a balanced diet that includes Institute of Medicine recommended intakes of 45 to 65 percent carbohydrates, 10 to 35 percent protein and 20 to 30 percent fat. As long as you fall within these ranges, do not become obsessed with a specific low-fat or high-protein ratio. Harvard researchers report that as long as you reduce calories, you can lose weight. Their findings, published in the New England Journal of Medicine in February 2009, compared four diets and discovered that the key to successful weight loss was overall calorie intake--not a magic combination of nutrients. Choose quality calories to fill up your macronutrient ratios--lean proteins, whole grains, vegetables and monounsaturated fats.
Step 3
Pass on discretionary foods such as soda, alcohol, candy and fast food. Drink water, tea or the occasional diluted 100 percent juices. Grab fruit if you crave something sweet. Choose a glass of wine if you must indulge. Keep a few healthy frozen meals on hand at home to resist the drive-through--even healthier options at fast-food places are loaded with sodium and short on nutrition.
Step 4
Control portion sizes. Large servings of healthy foods may still stall your efforts. Measure and weigh your food for a few days to get an idea of portion sizes--especially calorie-dense grains, proteins and fats. Buy pre-portioned snacks or, if you buy a large bag, place them in snack-sized portions immediately to avoid eating out of the package. Remember that your calorie needs drop as you lose weight--so re-evaluate portion sizes and calorie intake as those 20 lbs. start to reduce.
Step 5
Find a structured exercise you like and commit to it. Join a gym and attend at least three times per week. Take up jogging or participate in a local sports league. If athletics are not preferred, try a dance class or a regular hike with friends. Ninety-four percent of members of the National Weight Control Registry--a study group of more than 5,000 people who succeeded in losing weight and keeping it off for more than five years--reported that increased physical activity helped with their success.
Step 6
Make activity a priority. Turn off the television and take an evening walk. Clean your own house, take the stairs and park farther away from your destination. These small changes can burn an extra 250 calories per day (1/2 lb. per week).
Tips and Warnings
- Announce your plan to lose weight to family and friends. This helps you stay accountable. Do not skip meals or you risk overconsuming at your first opportunity.
References
- New England Journal of Medicine: Comparison of Weight-Loss Diets with Different Compositions of Fat, Protein, and Carbohydrates
- Harvard School of Public Health: Getting to Your Healthy Weight
- National Weight Control Registry: Research Findings
- NIH: Tips for Weight Loss
- Institute of Medicine:Dietary References
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