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.
i want to know..
like what can i eat for breakfast,lunch, and dinner!!!
i really want to lose 20Lb’s and get my six packs…
so please let me know…
i dont feel good with my shape and weigh…
thank you…
thank-you kori i’v been loseing faster then i thought i would but this guy just told me that i look like 400 pounds but im not evan close!but it still really upset me
nicole when i was your age the best work out there was is being on drill team or cheer leading or even just doing cross country but if you find that one activity you love you have to stick to it and then you’ll get that bod you really want:)
this really this works i’m 5’2 just had a baby and i weighed 200 lbs. now i weigh 130!! im hot and its all thanks to this program.
name:Kori Porrino
DOB:december 13
:131 lbs
age:21
thnk you soo much KSpez that helped me alot and me and some of my friends went for a 1 1/2 hour walk yesterday and im thinking about going to play soccer today with my brother and some of his friends
anyways thank-you you are the best!!!
Nicole! When I was 12 I didn’t have a computer, I just wrote these same lines in my journal and I didn’t have anybody to write back. Eat healthy – vegetables, fruits, whole grains, nuts, and dairy. Your body will start to even out, you will have more choices and who you were in middle school will eventually not matter. But I do remember being exactly where you were and the best thing you can do is keep it fun! You are 12 my gosh, play sports, run outside, take up tennis. Enjoy being 12 and try to focus your attention on developing yourself to be the best you that can ever exist. I know its hard (the world we live in teaches us that other women are competition but they are not – they are your friends) but dont compare yourself to other people. This is a bad road! Good luck Nicole!
Hey im Nicole
im 12 andim bigger then the normal 12 year old school starts in 30 days and i would like to lose a bunch of befor school starts so i dont have to go through another year of beening called fat please help me i need it!!!!!
Dear Haneen
This Healthy Diet Programme is designed to flush your system of impurities and give you a feeling of well-being. It will improve your emotions because of its cleansing effects.
After 7 days you will begin to feel lighter because you will be lighter by at least 3 – 4 Kgs. The effectiveness of this seven day plan is that the food eaten burns more calories than they give to the body in caloric value, but is completely nutritional and gives all vitamins, elements, etc. as required. This plan can be used as often as you like without any fear of complications however it is suggested that you rest for a week between each repetition.
You will have an abundance of energy and an improved disposition.
YOU MUST ABSTAIN FROM ALL ALCOHOL. YOU MUST DRINK 10 GLASSES OF WATER EACH DAY
DAY ONE – All fruits except bananas. Your first day will consist of all the fruits you want. It is strongly suggested that you consume lots of melons on the first day. Especially watermelon and cantaloupe. If you limit your fruit consumption to melons, your chances of losing a lot of on the first day are very good.
DAY TWO – All vegetables. You are encouraged to eat until you are stuffed with all the raw or cooked vegetables of your choice. There is no limit on the amount or type. For your complex carbohydrate, you will start day two with a large boiled potato for breakfast. You may top the potato with one pat of butter.
DAY THREE – A mixture of fruits and vegetables of your choice. Any amount, any quantity. No bananas yet. No potatoes today.
DAY FOUR – Bananas and milk. Today you eat as many as eight bananas and drink three glasses of milk. This will be combined with the vegetable soup, which may be eaten in limited quantities.
DAY FIVE – Today is a feast day. You will eat sprouts and paneer and tomatoes. Eat 280 grams of sprouts and paneer. Combine this with six whole tomatoes. On day five you must increase your water intake by one quart. This is to cleanse your system of the uric acid you will be producing.
DAY SIX – Sprouts and paneer and vegetables. Today you may eat an unlimited amount of sprouts and paneer and vegetables. Eat to your heart’s content.
DAY SEVEN – Today your food intake will consist of brown rice, fruit juices and all the vegetables you care to consume.
Vegetables can be taken in the form of salad if desired. No dressing except malt, white vinegar, squeezed lemon, garlic and herbs. No more than one teaspoon of oil. Do keep way from beans (Lima, Pinto, kidney.) because they tend to be high in calories even though they are very good for you.
BEVERAGES YOU MAY CONSUME WHILE ON THE PROGRAMME.
1. Water flavoured with lemon or lime if desired.
2. Club soda
3. Black coffee, No cream or cream substitute, No sugar or sweeteners.
4. Black tea.
5. No fruit juices before Day 7.
HOW AND WHY IT WORKS.
DAY ONE – You are preparing your system for the upcoming programme. Your only source of nutrition is fresh or canned fruits. Fruits are natures perfect food. They provide everything that you could possibly want to sustain life except total balance and variety.
DAY TWO – It starts with a fix of complex carbohydrates coupled with an oil does. This taken in the morning for energy and balance. The rest of Day 2 consists of vegetables, which are virtually calorie free and provide essential nutrients and fibre.
DAY THREE – Day 3 eliminates the potato because you are getting your calories from the fruits. Your system is now prepared to start burning the excess pounds. You will still get cravings which will diminish by Day 4.
DAY FOUR – Bananas, milk and soup sound like the least desirable and strangest diet. You are in for a surprise. You will probably not eat all the bananas that you are allowed. But they are there for the potassium you will have lost and the Sodium that you may have missed during the last 3 days. You will notice a definite loss of desire for sweets. You will be surprised how easily this day will go.
DAY FIVE – Sprouts and tomatoes. The sprouts are for iron and protein. The tomatoes are for digestion and fibre. Lots and lots of water purity your system. You should notice colourless urine today. You must eat 6 tomatoes.
DAY SIX – Day 6 is similar to Day 5. Iron and proteins from sprouts, vitamins and fibre iron vegetables. By now your system is a total loss inclination. There should be a noticeable difference in the way you look from Day 1.
DAY SEVEN – Day 7 finishes of the programme like a good cigar used to finish of the Victorian meal. Except it is much healthier. You have your system under control and it should thank you for the flushing and cleaning you just gave it.
Hope this will help you
I ment ” to have lost minimum 15 Lbs” .
Hey,
I’m 140 Lbs and im 13. I’m not ”fat” but I know i could be thinier. I just dont know how! Its really dificult for me to lose .. I’m eating healty but im always hungry.. Please Help Me. School begins in 1 month and i would really like to have lost minimum 115 Lbs. How can I achieve my goal?
Hi There,
My name’s Emily and im 14 and i want to fit in a dress size 1 now im a dree size 3-5 ive been tried all the work outs my friends told me about but none of them work so i need a new work out to do so plz help me out!
Emily Nord From Minnesota, USA
Hi there,
I just came across your article and thought it was very REAL!
Hope you would be able to help me with my problem:
I am 20 years old and I have EXACTLY a month to get in shape for this big event that is coming up on September 11, I have challenged my friends that I will be able to fit into a size 8 dress. Right now I am a size 10-12. I go to the gym 5 days a week from Sunday to Thursday and do cardio for about 30-45 minutes each day. I know this routine of mine is not going to lead me to my goal. Please suggest a Cardio routine and for me to drop atleast 20 pounds in a months time. I am ready to push my self within this given time frame as I have a tough routine in which I need to manage a full time day job and studies.
Please help as I am in desperate need!!!
Thanks,
Haneen Sheikh from Dubai, UAE
I hope that you are able to get there following all the ideas here. Another plan that I have promoted for years is the fat loss for idiots program. I have a review on that linked page if you want to check it out.
The key really to losing the is to be very careful with your eating, drinking, exercising, and resting and not letting your body think you are starving, let your metabolism start to pick up.
Good luck getting ready for your big event.
Hi Justine,
I have had hard times in my life as well. I am a mom of five with a husband out of work and yes, it is hard to eat right. And by the way I also have ecsema and constantly battling that. You seem to have a lot of obstacles in the way but remember life will always put circumstances in front of you and it’s up to you how you will take them on. I could have easily let those things take my life over. Here’s what I say to you with love and compassion of course, “stop crying and get into action!” Don’t be a victim of your circumstances. It only takes planning to get it together. Food doesn’t have to be expensive. You spent money on baked beans, buy a can of green beans instead. French fries, you could have bought something better. YOU make the choices. Weight loss is basic, calories in/calories burned. You can find better low cal things to eat without breaking the bank and you don’t need a gym membership to exercise. There are so many things on the web you can do for free.
Take your life back!
Justine,
I know that working hard and living a healthy lifestyle can seem like a choir. I myself have lost plenty of and kept it off for over 8 years now. I used to feel the exact same way you feel before I knew that I was the only one that could fix my situation.
I took it one day at a time until I felt comfortable with making a healthy lifestyle apart of my life. We all have days when we want to give up! I just look at what I came from and it motivates me not to want to go back.
Hi, I am having such a huge problem with my at this point in my life. I’m 26 yrs old and live a very very inactive life, for a few reasons.
Last week I just started working again for the first time in over two years and I go to school full-time. Before I went back to school is when my lifestyle and eating habits changed most. Working full-time in a strenuous factory job left me absolutely drained at the end of each day, as well as incredibly hungry and stressed. I started eating out more often because, for the first time, I had money to and started eating more because I was working so hard. Because I was so tired I would go home and do nothing but veg out. Over the last year or so my eating habits have become deplorable as a result of having nearly no income to allow for grocery shopping each week.
This is my vicious cycle… I don’t stock good healthy food because it’s too expensive. I either don’t eat or pick at junk food. I’ll at a bowl of baked beans for dinner or a plate of baked fries. This leaves me with no energy so I sleep more. I sleep so often I miss about two meals out of day but since I can’t afford to buy good food it doesn’t matter. When I wake my blood sugar is so low I feel weak and faint and don’t have any energy to either prepare food or do any other activity so I lay back down. Generally my calorie intake cannot possibly exceed more than 800-1000 calories each day, if even 500.
The stress about knowing I’ve gone from about 125 to just about 140 in the last 7 years, plus not having the money to alter my lifestyle doesn’t help, I get depressed a lot and have no motivation.
I am really frigthened. I always think of those people who have “let themselves go” and swear that will never be me but it’s becoming a reality. While I am not over, yet, I am the heaviest I have ever been and it’s scary! What if it doesn’t stop?
I have a bad back which started when I was working full time and that also affected how much physical exercise I was doing so my body is just about mush now. When I was going to the gym last year it stopped after two months. I became manic and found I stopped losing . I was spending so much time at the gym I had no time for anything else. Working out meant sweating hard enough to need a shower each time and for someone with severe eczema and no medical insurance to cover visits to a dermatologist, the cycle of sweating, showering, and moisturizing is tedious.
Seems pretty hopeless, right? That’s how I feel. Who has time to do all that exercise and maintain a full-time life at the same time? Not to mention walking when it’s 100 degrees outside. Nothing that is said about exercise is ever consistent. You work out, great. Then they tell you if you keep doing the same things you won’t lose … it’s all too confusing and complicated so no wonder people can’t stick to a regime!
Thank you for the help 🙂
Manzi,
Cardio is the best way for you to get six pack abs. Manzi spot treatment for the abs are good, but it’s actually the cardio that gets you over the hump.
Cardio burns that thin layer of fat that sits on top of your muscles. Your diet must be on point also to get that six pack! Your diet is about 70% of you getting a six pack.
I will give you a five day diet that you can try in combination with your exercise plan that will help you get that six pack.
http://www.wanttobehealthy.info/2010/02/5-day-fat-burning-diet.html
Manzi,
Don’t forget, muscle weighs more than body fat. If you’re burning fat and building muscle at the same time, chances are your overall will not drastically change, and will likely go up before it goes down.
I would not recommend 6 days of heavy cardio. Three or four days should be sufficient enough. Try it every other day for best results. I do, however, recommend walking every day, or at least as often as you can. Walking will help burn what body fat you do have.
As for the abs, nothing beats corkscrews and crunches. There’s no guarantee that you’ll have a ripped six pack by November, but the harder you work at it the higher your chances.
The ideal for your height differs based on your build, but you should be looking at 160-170 (based on body fat %). Again though, muscle mass weighs more than fat so use your own judgement. The extra 10 pounds may be just muscle.
Hey Patrick,
I’m goin to be 18 in Nov. 10th and i wanna reach my goal of getting six pack abs before that , i go to the gym 6 days a week my routine is on Saturday i do chest and bicep , Sunday back and tricep , Monday Cardio and abs , tuesday shoulders and traps , on wednesday Legs and on thursday cardio and abs. I don’t think my routine is workin out best for me because im gaining muscle more than loosing , is it ok if i do Cardio 6 times a week or is that just too much ? and should i do high intensity cardio or low?
My is 180LBs and my height is 5’9
Thanks for the help.
Navid,
You have to change up your exercise routines if you want to see any REAL improvements. How about alternating to running every other day.
You will loose much quicker when you do this!