For many people knowing how to lose 20 pounds in a month would be a dream.
Put that dream right in front of you because I am saying that there are ways that you can lose 20 pounds in a month.
To get started on any loss goal is easy but you need a strategy and tactics in place to know how to lose 20 pounds in a month.
Your strategy towards any goal is the broad strokes, the big concepts that are important. Here is your loss strategy
- Increase your resting metabolism
- Reduce your calorie intake
- Quickly burn calories during cardio and workouts
Now that you have a strategy to lose 20 pounds in a month so now you need the tactics that will make it a reality. You need radical changes to lose 5 pounds a week.
Your tactics are the individual things that will make your dream work out for you.
How to lose 20 pounds – Eating Tactics
Plan your eating the day before – If you plan your eating the night before then you are not going to have to worry about getting into a struggle of eating these crappy foods and instead will know what you are going to eat when.
Eat 5 or 6 small meals a day – This is going to help you to raise your metabolism. When you eat often you are sending a message to your body that you are not going to starve and that you will always have enough to eat.
Have leftovers a lot to make it easier to eat good food – If you make giant helpings of meals then you will have lots of leftovers to choose from.
One of the problems that I always hear from people is that they are worried that if they have to eat really often then they will spend their whole life preparing meals. this is just not at all the case.
Eat meals that are small – One thing that drives me crazy is how we allow our bodies to waste food. It is hard to find a steak smaller than 8 ounces in a restaurant but did you know that your body has almost no way for digesting and using more than 4 ounces of that steak?
Eat lots of fiber – Fiber will increase metabolism and make you healthier by cleaning out toxins.
Drink lots of water – Who cares what the so called experts say. Water makes your metabolism faster and makes you feel great
How to lose 20 pounds – Exercise Tactics
Exercise twice a day – One 20 minutes workout in the morning and another one in the evening.
Do weights once every second day – Getting muscle will help your body burn more fat. The muscle takes a lot of calories to maintain while fat takes nearly none.
Split your cardio workouts between high and low intensity – High intensity to burn a lot of carbs off and low intensity to finish of the fat hanging around
Cardio is 20 minutes of hard cardio – Hard cardio is defined as keeping your heartrate up around 80% of your max. This will raise your metabolism for a long time 12 – 24 hours.
Walking or casual exercise can be an hour long – This is a great way to burn fat as you can exercise low impact by walking for an hour.
Weights should be basic exercises – Basic exercises are things like squats, bench presses, lunges, military presses. These exercises work a lot of muscle groups at once.
Healing between workouts is most important – Now that you are working out it is a good idea to get a lot of rest and sleep so that your body can recover. Your body only recovers when you are sleeping or at least resting.
Surgery Tactics
Obesity experts say the new techniques help fill a large gap in treatment options between lifestyle interventions—such as diet, exercise and weight-loss drugs—and bariatric surgery.
The most popular of the new approaches so far is the intragastric balloon, which has been used in Europe for years. It is inserted down the patient’s throat with an endoscope, then inflated in the stomach with saline to about the size of a grapefruit, leaving less room for food. After six months, the balloon is removed to minimize complications, with six more months weight-loss counseling.
Patients are advised for the first few days to consume only clear liquids to minimize nausea and other discomfort. Within a week, they can resume normal eating, but many say they quickly feel full.
There are no guarantees of course that you will lose 20 pounds in a month but just look at this plan of attack. Is this different than you are doing now? Are these new lifestyle changes possible for you? It is all up to you to see what radical changes that you can make in your life and what they will lead to. Good luck in your quest and at the very least you now know how to lose 20 pounds in a month.
Hi, I was wondering if you could help me. I’m 18 and 5’3″. I used to be 8stone but since i got married in august last year I have gained alot of . I am now 10stone and a size 10. I was just wondering some simple dieting tips so I can get back into my size 10 jeans comfortably. I dont eat alot and I exercise regularly. That is the biggest wish ever.
Hope you can help me. Fingers crossed. x
i am abot to start at a new schooland im un cumfterble i tryed 6 diferen diets and this is smash time will it work for me
AtI’m trying to at least lose 30 lbs I was diagnosed with hypertension (high blood pressure)at the end of marchin 2010 .so I started eating. Right like baked foods and vegetables. Laid off the soda and sweets stop smoking cigarettes and drinking alcohol beverarges. I started walking 4 r 5 times. A week anf do exercise at home. So within 3 wks I lost 15 lbs . I was doing good motivating my self everyday to get up and get up to go walking besides that it help to relieve stress . And kept my bloodpressure down. I felt better I wasn’t out of breath how I normallybe when I was smoking and going walking so its possible to lose 20lbs if you motivated yourself to eat right and exercise. But I gain 8lbs back but I started back walking and exercising again my goal I want lose 50lbs. Because right now I’m 222lbs and my height is 5’6 but I’m trying hard I want to live ahealthy life.
Becca,
Loosing mainly has to do with motivation, if you stay motivated you will have a MUCH better chance of loosing the .
You just have to find your personal motivation?
http://www.wanttobehealthy.info/2010/04/ways-to-stay-motivated-to-loose-.html
i need help to lose 15lbs i feel like the more i try & stress out about it seems like i jst gain instead of lose ponds:( my best friend & i have been working out everyday & eating great for the past month & i still haven`t reached my goal 🙁 can u please help me!!
thanks
becca
You welcome Kenz anytime!
Thanks Patrick I hope it helps thanks.
Kenz,
Make sure that you are loosing for yourself and no one else. I will give you a list of a sample diet that you can use to help you loose . It will give you an idea of the kinds of food that you should eat that will help you drop those extra pounds.
http://www.wanttobehealthy.info/2010/02/5-day-fat-burning-diet.html
Hey Patrick, I need some eating advice!! I’m eating way to much. It think i’m going to do one treat a day for now on!! That is what helps me not eating to much!!! Please help me I really want to loose wait so more people will be so proud of me!!! Help me please!!!
Hi i’m Caitlin. I’m 18 years old, 5’4″ and 265 pounds. I am going
to lose 30 pounds before August when I go to college! Just so all of you girls know, you are not fat at all! You need to love your body an feel confident in your self. I know I am-I love myself they way I am but need to lose for health reasons 🙂
@Nixin I am glad to hear that you stopped the night snacks, that was one thing that I got into doing when I was your age. It’s not healthy because you’re eating just before your body goes into its least active state. Its a good thing that you want to do something about it now, I didn’t have the will power to do it then, and I’m paying for it now. One thing that helps is to eat breakfast within the first half hour of being awake, and like the diet says to eat 5 smaller meals a day. This jump-starts your metabolism. Exercise everyday, but give yourself one or two break days. Don’t have them together, but just enough for your body to recover. And finally, don’t ever be discouraged or let the pressure get to you. Stress on the body keeps it from losing and causes us to gain more. So be healthy, but let yourself have fun! Good luck!
hi i’m 15 and 182 pounds. i’m so embarassed.
i excercise 45-60 minutes a day.
and i don’t eat at night anymore.
but i can’t lose 20 pounds in a month.
Ladies never feel that you have to loose to please or attract men. If a man doesn’t like you the way that you are then you didn’t need him in the first place!
Loose because YOU want to!
To all my girls, be confident in yourself and never let ANYONE tell you you’re fat! Not even you! You’re young and healthy and you should be thankful! I was 235 lbs (5’11”) at 19! I’ve lost over 50 lbs, but I didn’t have to starve myself and work out like crazy to get there. I’m still working on getting to my ideal and I’m turning 21 in a month! I’m doing it the natural way, letting my body adjust to less and less . Just remember, a diet shouldn’t be about just dropping pounds, it’s a lifestyle change. You just eat healthy, drink water, exercise daily, and don’t be a couch potato! And never EVER (!!!) think your fat!!!!
hey i’m megan, i am 15 years old, i am 5’1″ and i weigh 122 pounds i am sick of feeling like i want to cry when i look in the mirror! i will follow this diet and exercise but at a much more aggressive level. i will get beck to you guys in a month to let you know the (hopefully) good news. lol 🙂
Thanks Patrick!!! I’m ready to be wearing shorts soon!!!
Kenz,
You should have no problem loosing 20 pounds if you keep doing what you are doing. Sugar makes you hold on to fat, so you have the right idea down.
Hey um I’ve been having no sugar and riding my bike for about 30 minutes everyday will that help me loose 20 pounds before school starts????
Young ladies out there,
Sweethearts trust me no one has developed quicker than me. In the third grade I was wearing a 38C cup and had a butt for days. When you are under the age of eighteen you are still developing. The best way to stay fit is to be active, watch what you eat, all the basic stuff. By no means must you starve yourself. You need to embrace your body first before you dislike it. Im 20 now and i have develped alot more, but I know my body and know whats healthy. So for the age group 13 to 18, grow first before you want to become extremely small.
If you have any loss questions I will gladly answer your questions. I know what you are going through because I was lost over 80 pounds so I know from personal experience about what it takes to get the off and keep it off.
Anyone that wants their questions actually answered can at http://www.wanttobehealthy.info
This site doesn’t seem to be moderated at all.
Let me help you!