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.
hey, im 14 years old and 160 pounds-ish im 5’9 and have a little bit of a belly. i could use some help. i want to lose ten pounds in a month, becouse my boy friend has a six pack and i sorta feel well fat around him. i cant affored to change my diet so if you could help me with exersies or something like that it would be great. iv tryed everything, currently i run every morning at four. and i only eat one meal, dinner. and only a small portion of that. i could really use your help please email me at naomipowley@yahoo.com, thank you very much.
Don’t deprive yourself of food,
One meal a day is not healthy at all.. Just try to eat healthy of what you have, talk to your gaurdian about buying healthier foods like fruit, you dont have to say you’re dieting if you dont want them to know. You should eat breakfast, after all it is the most important meal. Hope that helps!
Hi,
I’m 15 years old, I’m 5’3 and done growing, i weigh about 140 and im not “fat” but i do have too much fat on my belly and theighs, me and my mom are both trying to get more toned so she bought hip hop abs. It says by doing the 30ish minute work out everyday for a week you can go down 3 inches, we’ve bought healthy fruits and vegetables and im fine with the tastes, but how much should i lose each week? i want to be comfortable with my body by July 14th.. one month away.
Thanks! – Rachel.
Just an update:
I’ve been doing the hip hop abs for 3 days now and i can really feel it in my obliques (my worst area.) I’m super excited about it but i have been slipping on my diet. Today im coming back strong though! :))
Hey Rachel Im in the same boat as you. Im 5’3 and Im 141lbs too…We arent “fat” but I understand that when ur this short looks like its more on you bc you dont have much of a body to hide it like tall people. Im getting married in a month and I need to lose 20 lbs to fit in my dress and nothing is working.
Sky Living are looking for mums and daughters who have put their daughters on extreme diets and or exercise regime. Is your mum going to ridiculous lengths to get you to lose ? Has she got you on the treadmill, cycle or vibrating plate, or out running every day forcing you to exercise to the extreme, because your mum believes ‘you have got to move it to lose it’? Or for example on the latest diet, like baby food? UK contributors only please.
If this is the case, or you are about to start, or are currently on an extreme diet and or exercise programme being pushed by your mother to lose , please can you get in contact on amygairdner@hotmail.co.uk. I would love to hear your story. I am looking for people over the next 2 weeks (finish 29th June)
Sky Living is a Sky channel and the audience are 25 and younger. They have commissioned a 5 part series on mothers and daughters and are looking for extreme cases. The films will not be judgemental in any way.
No. My mom thinks im fine how i am and says im skinny enough, its my choice.
i am 11 and I weigh a whopping 160 lbs. I am mostly muscle but I have a bit og flab in my midsection. I really hope to lose it before bikini season
wow um you weigh a lot but dont let that get you down im sure you will lose before you have to wear a bikini im 11 too and i weigh 119 and yeah th e big part is my thighs if u want to get slimmer thighs in less than a month just walk for an houar or moderatly jog for 45 minutes to shed the fat off fast but you should also do 30-60 squats a day. P.S i dont even think my mom will let me wear a bikini because of showing too much skin so i just wear a tankini.
I’m 15… & 196 & don’t look it but very so feel it email me at shailovee@gmail.com if u have advice pls email me if will nice to have someone around my age for advice & etc!!
Hey i’m Monique! I’m 14 (almost 15), and I weigh 140 pounds. I want to lose 20 pounds by mid July or August. My goal is to wear a bikini to the beach for the first time ever. Hopefully this works! Wish me luck 🙂
I’m 5’3 by the way!
I’m the exact same!!
Okay, I’m 15 years old, and last I checked I was about 137-140. Most of the fat on me is on my belly and hips. I’m trying to lose the fat around those areas so that I can wear a new skirt of mine a little lower (so my father will actually let me out of the house in it). My workout has been this: Twenty minutes on the elliptical at resistance 3 and several stretches that work out my obliques. I’ve changed my diet by eating more meats (fish, specifically), vegetables, fruits, and grains, yet I haven’t been able to shed the fat. I’ve been doing this for almost two months. Am I being impatient, or is there something else I should be doing?
FYI, I have to wear the skirt for a convention in mid-July.
Drop the grains.
Also you could try eating smaller meals less often. And boost the cardio
I’m 13. Height is 5’7. And I am 147 pounds. I want to lose 20 pounds at least before I go back to school. I know I’m not over, but I want to look good in a bikini. And the boys in school call me fat, what do I do? I need a diet/ exercise plan that can work for my problem! Anyone?
hey alyssa i have the same thing as you im 13 but im 154 and i want to lose 30 pounds this summer and at school boys also call me fat! so your so not alone on this and it doesnt look like im over at allbut i have problems in my tummy and my theighs and it kills me but for me im a cheerleader and going to gymastics school this summer so it might not be that hard fro me but for you with your diet and excersie plan you should get up in the morning and buy a magaizne i think it girls life and it shoows some awsome exercises in there and just eat right!!!!!!! _bailee and if you wwant to ask me anymore question just call or text me at (702) 281-4978 bye!!!!!
You are perfect! You have 5 inches on me and we weigh the same! You shouldn’t change yourself because someone tells you to. Be yourself!
No worries kid! I know exactly how you feel I’m 5’10” and 160 which is healthy, but not what some boys think is attractive. Don’t try and lose . If stupid boys don’t like girls with a healthy look that, is their own dumb fault. You want a guy that wants a healthy girl, not someone who wants some little twiggy. First I would tell you to smack the next boy who calls you fat and take a picture of the pretty little five star that shows up when you do. And then be confident in your body, because it sounds to me like its a beautiful one!
Im Exactly In Your situation!! Except im 5’1
hi! so im 5’5 and weigh 155 pounds! summer just started today for me and when i get back to school next year i want to be completly changed!!! I have tried dieting and i have i have lost 10 pounds but then after a few weeks i always gain it all back and i never can stick to a diet because i feel like after i lose some i wont lose anymore and i then i just give up!:( i need help to maintain a good diet that actually works and that i can lose at least 15 pounds by the end of summer! please!! anything will help!! 🙂 thanks so much <3
oh and i forgot to say im 16 years olddd!!
heyyy! we have the same problem! hahah. welll i did p90x and slim fast for about a week an my friends said i looked skinner then i got lazy so ineed to start again. p90x is great…. just long & slim fast inst that bad the protein shakes are gross but you get use to them and the snack bars are yummy! good luck to you!
check out syntha-6 by BSN its a protein shake its really good and it comes in a bunch of flavors. It doesn’t feel like your even drinking protein
I am 14, around 4’10, and 140 pounds. We get out of school June 17th and go back around the end of august beginning of September. I want to weigh 115-120. I am very self-conscious and i know i am over . My mom only buys healthy food, and me and my bestfriend walk all over town during the summer (at least a mile a day)… how can I lose 15-20 pounds by the end of august?
honey at 4’10 you should want to weigh 75 pounds!
Im 17 with a height of 5’10 and 210 pounds, i need to lose at most 40 pounds by the end of august. I work out 1 hour mon-thru and on saturday 4 hours with my sport. I stopped drinking soda and eating breads, is there any other way to lose 40 pounds by the end of August?
Well I am 20 and weigh 202.2 lbs, What I found that works is to cut out the dairy and wheat. Eat anythinbg without any dairy in it and no wheat, you will be eating healthier and if your exercising and all, you could lose 5 pounds a week. Just make better choices and portion your self.
HI!
I’m 15 and 5’3 and weigh between 115 and 120, i really want to lose like 5 or 10 pounds kinda quickly. is there anything that works really well? I already excersie 3 to 4 times a week and try to watch what I eat. Please, any help is great!
Thanks!
Hey Lexi, I would say that you do not need to loose anymore . You are talking about dropping to 105-110 pounds, and that does not seem necessary given your height. If you already exercise and eat right, what you might want to do is tone the muscle and that requires training. You should ask a professional trainer for advice, given that you are still quite young.
hi iam 29 yrs old iam 5’6 n 175 i want to be 145 or the only bad thing is my stomach area.. everything else love the way it looks…give me some good tips..thank you everyone
i am 14 5, 5 and like 160 or just under i want to lose 40 pounds in 2 months if anyone has any idea please help me i am willing to do anything right now and does the atkins deit work???
Hey! I am your age, your height and your ! I wanted to lose about 15-20 punds in about a monh before i went to Spain. I have figured out the PERFECT diet plan and exercise schedule that doesnt wear me out or leave me hungry. 5-6 small meals a day eating mainly fruits and veggies. My exercise plan is a pattern for different days but its mainly walking/jogging for 20-30 minutes everyday and every other day do light lifting. Everyday i do 20 lunges 30 squats and 40 sit ups to tone my thighs and strengthen my abs. You should try it, its fun if you are really serious about losing !
Hope this helps!
40 pounds in two months is not healthy, you need to lose 5 pounds per week, you need to burn 3500 calories more than you take in just to lose one pound. Basically if you eat 1200 calories a day, you need to burn 1700 per day. Maybe you need to rethink your goal and not concentrate so much on as inches, for the two are not always correlated. Cardio will help you lose , however, circuit training, training, resistance training, all these will help you lose inches. And remember that muscle weighs more than fat, so you will lose and then plateau but you will continue to lose inches because you are turning your fat into muscle.
sorry, my math was off a bit burning 1700 per day is to lose one pound per week. To lose 5 pounds a week you would need to burn 3700 calories a day:
to lose one pound 3500
5 pounds 17,500
healthy calories per day intake 1200
for one week 8,400
Since you need to burn the 17,500 above your calorie intake 17,500 + 8,400 = 25,900
And to get per day 25,900/7= 3,700
HI!
What I like to do is this thing called the Dailey Method, I’m not sure if there’s one where you live, but look them up online. They do a mixture of cardio, , and much more. I really helps tone up your body. What you could also do is keep a food journal to track what you eat.
I hope I helped!
hi mary just wondering how you have everything else looking good but the stomache let me know oh about the stomache get an exercise ball and do the sit ips on it great results do them morning and evening after a brisk walk it does a lot better when the body is warmed up
Hey…
im 17 years old 5’5 and im 135 and i want to lose 20 pounds so when get back to school i can be 115 because im tired of always hiding my belly fat and i hate when my friends go to the beach and i always have to be hiding under clothes i just want to be happy in my own body. if you have any good ideas to lose 20 or more pounds please tell me…… i really i want to lose but its like everytime i want to my mom has to make some good to eat and then i be like i well i just start tomorrow and i never do so HELP ME PLEASE!
Hey,
we both share the same goal!! Im 17, 5’4 and am 130 pounds. And I want to be in the 110-115 lb range by the start of the new school year. Any way…for the summer, Ive come up with a schedule of my workout plan. im looking to spend about 4 to 5 hours each day (days that im free of course!!). To summarize: in the morning, yoga for an hour, running for an hour, and as Im a dancer, ill be dancing for how ever long. So you should find something that you love doing and do it. for me i love going on the net and finding music for me to dance to!! Ohh.. theres also this arabic belly dance fat burning thing on youtube (just type in what you see here). when you see two dancing twins in pink, you’re there.
As for eating, eat what you want but in moderation, cause ive noticed i lose more doing this rather than going on some diet making me crave food even more. Just remember, MODERATION!!!
and another tidbit: pigging out for just one day will cause an increase in but its water not fat so after a few days of going back to the regular schedule should bring it right back down-drink at least a liter of water during this (these!!) times
im only going to start this in the summer as its the end of the year and i have finals!! 🙁
Also go to livestrong.com and make an account (if you want)
wow this is a long reply-sorry about that!!!!!
hey im like that 2 🙂 but since like a week ago i have been eating healtier aND DRIKING PROTEINS IT HELPS ALOT!!!!!!!!!!! but the most important is that every time u feel hungry drink water. ooooo and do alot of exersise like 1 and a half hour each day:) hope that works
Hi, I’m 14 and I am 179 lbs. and 5’5″. I am hoping that I can go down to 145 lbs. by August 20th so that when I go back to school I can suprise my peers. I tried many different diets, but each one made me GAIN! I hope this website can really help me.
same here i got every single prob u have the same and i wanna loose the same too i really hope this website helps me good look peeps! 😀
Hi I’m 16, 5’5, and I weigh 155. I would really like to lose 20 pounds before August. I’m so tired of trying to hide my belly fat in clothes. I would like to be able to wear whatever and look nice and slim. Really need some advice. 🙁
Hey just do some quick exercises like twice a day, focus on what you’re eating, and you can loose quick!
P.S. im also 16, 5’4, BUT i lost 5lb. this week soo now i’m 145. Good luck!(:
Hi,
I tried to use the raspberry flaxseed oil smoothie on the website mentioned in the comments (with slight modifications- I wouldn’t add the protein powder or oatmeal):
http://www.getupandgetmoving.net/2010/03/jills-spinach-raspberry-flaxseed-oil.html
But I haven’t lost any ! In fact, if anything, I’ve become more constipated. What can I do? Is there another smoothie I can make to help shed the pounds/cleanse my system?
Thanks!
I would include the oatmeal in the smoothie, it will help with the constipation. Also, increase your water intake; as it will help keep you regular. Good luck!
Thank you, Shawn! I will try that.
Alright so here’s what’s up. I’m 18 years old, 5’10, 217lbs. My prom is in a month, and I wanna be 20lbs lighter by the time it comes, im hoping this helps me out!
hi !
im 15 years old 5″8 and 155 lbs. ive always been involved in sports and excercising for as long as i can remember. i have strong legs but i cant seem to get rid of that extra fat. it wont go away! im excercising everyday by running and walking around 4 to 5 miles a day but still nothing. any advise??
You’re in the right track. However, you need to give up soda, chocolate, and fast food. Be sure to drink warm water before and after meal. Stay away from ice cold drink. In addition, sleep early and get up early (sleep at 10:00 pm and get up at 7:00 am). In this way, you’ll stay fit, and your skin will be healty as well. I’m 46 years old and no sign of wrinkle on my face yet. Still feel young and healthy.
i think its a good idea to have that kind of sleeping habbit i’ll try that..
HI im 36 6’4″ and 260 pounds . In three months I lost 20 pounds But have been plateaued at 260 for the last 4 months. I go to the gym atleast 4 to 5 times a week and do 45 min of cardio and 45 minutes of training. I would like to get down to at least 245 pounds can anyone help me???
Try looking at your diet. I also lost 20 lbs in three months and stalled out. It took me about the same about of time (four months) to figure out what I was doing wrong. I worked out longer, harder, faster, switched up cardio and s, and still nothing.
What eventually worked was changing my diet. I went down about 250 calories a day. I just started about 2-3 weeks ago but I’ve already lost about 5 lbs. I have been counting calories throughout my loss with an online calorie counter so it was easy for me to know exactly how many I was getting before and how many to get now. I’m hoping to lose 20 or so more to reach my goal.
Hope this helps and good luck. Its hard to be committed to loss and you’ve done great so far!
If you’ve been losing steadily and then it suddenly stops, you’ll have to modify your diet. Even if you’re eating healthy daily, you may need to cut out some of the fruit. This is a common problem with loss. My aunt was on a fruit and veggie diet and was losing a lot of . When she stopped suddenly, her doctor told her to cut out the fruit to continue.