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’m 5’8-5’9 I’m sixteen and I’m between 160-170. I’m trying to acheive a flat tummy before the cruise we go on November the eight my goal is 140 but I know its not enough time. I work mainly my abs and do cardio. Is there a possibility to loose 20-25 pounds in my mid section and arms by November 8th. Any tips at all would be helpful. Any core workouts you can thing of will be greatly appreciated. Thank you.
Hi Im Becca. Im 15 going in to my freshman year. Im about 5’7 and im 190. I want to lose in a few months. I play volleyball but thats it. Do you have any tips for the food and work outs that I should do to lose ?I dont want to go into highshcool know as the fat girl. Thanks (:
I know how you feel only i’m 13 and 160 pounds and I’m trying the same thing the problem with me is that i can do diets but after awhile I get bored of them. The Same routine so my advice to you is to change it up a bit. Since where still young i guess that means we really can’t get certain foods that diet plans want us but find a substitute that is just as good and everything should be fine. I also learned not to over do it, so maybe once a week you can reward yourself with a little sweet snack so don’t think this is death. Diets can be hard and I’ve been on multiple ones so I know, but it’s easier when you tell even just one person who can help you get what you need.
Hi I am your age but im 207lbs .I am terrified . I dont know what to do.But you need to stay strong no matter what.
Hi, im 14 years old, im 5,8, and i weigh about 190 something and i want some help to loose about 15 pounds in a mounth. i hate the fact that when i go out in public with my friends, that they are always wearing short shorts and little tank-tops and im always in long jeans and a shirt, i want to be able to show my legs and arms to and be confortable with myself……….CAN SOMEONE HELP ME PLEASE!!!!!!
LAuren,
The first thing you need to do is do something for you. Do you like to sing, act, play soccer, drawer anything? Pick up that hobby and run with it. This will help you gain some self confidence and feel better about who you are as a person. Then we can move onto the . The great thing is that youre young and youre body is still changing and youre still growing so some of the can potentially go away on its own. To help try finding a sport you like, playing team sports helps you get in shape and your team mates help to keep you motivated. Team sports not your thing? no biggie, try going for a bike ride every day. Walk to school. Do sit ups and push ups at home, as well as lunges, and calf raises (thats where you stand with one foot on the edge of a stair and raise up onto the ball of your foot and then lower your foot down so that your heel goes below the lip of the stair) And then eat healthy. Eat more fresh fruit and veggies, salads, lean protein such as grilled chicken and fish. Have to eat whatever mom or dad makes for dinner? encourage them to get healthy too by helping cook meals. Suggest menu items for the days dinner. If you buy lunch at school see if they have healthy options, if they dont then bring your own lunch. Try to eat 5 to 6 small meals a day instead of three large ones. Most importantly keep your head up, stay motivated and have fun. Even though you hate that your friends can wear shorts and tank tops, ask them to join you for a dance party or a bike ride, having friends work out with you will help motivate you to keep going! Good luck girl and stay strong!
hi iam 33 year w.125 kg and 196cm i need porgram to loss this fats
hi im Tori im 21 and idk my because im afraid to weigh myself.im average i just have belly fat and no matter what i do it never goes away , and believe me i tried everything. I am so ashamed of my tummy when i go out and wear something i always put my purse on my stomach even when im wearing a bikini. You can only see it when i sit down when i stand up it looks much less.its like this blubber ball , and i always get hungry in the middle of the night i eat a little like chips or a snack which makes me feel sick and ashamed afterward. i also eat alot in my job , but i work really hard so its hard to maintain a diet.I don’t know what to do to lose any tips?
I am a 39 yr old male, 5’8 tall, weigh 164.2 lb. I eat approx 1300 calories a day and burn apprx 200 calories a day with 30 min. of exercise (walk/jog). I have lost 10 lb’s but am now stuck and my loss goal is to be 155 lb. What can I do? not sure why I can not lose anymore , Very Frustrating.
Please any advise would be appreciated.
Hi, I’m 5’6″ an di weigh 165-170, ( I don’t know exactly becuz I’m scared to weigh myself) I really need help from right now while I’m writing this till may 29 th of 2012, thatshow long I have to lose 45 pounds. That would put me at 115-120. I’d rather be 115 though. I know you think that might sound low for my height and age, buti have a small frame so 115 pounds would be fine. Also about me having a small frame. Right now I’m carrying around 45-50 extra pounds on a small litle frame. The doctor says this isn’t good so I need to lose . I really need serious help! Please! I can’t do serious diets becuz I’m only 15 and cant go buy my own food. My parents also tend to buy junk food and when I tell them that it’s really hard for me to resist eating it they just practicallynsay, jeez have some self control just try harder. It’s no help to me and it’s been making me gain . Please help me, I’ve tried so many things and I want to try this plan! I don’t have any support with me on losing either. My parents don’t really support me much, there’s no verbal support about it, I never get a, you can do it! From them. And my friends don’t know I’m doing this and theyre the kind of friends that take everything the wrong way, so I cant really tell them. Please help me, I want to be skinny and beautiful like my friends and my mom, and my dad, and every other girl I know! This would mean so much!
i would like to lose 20 pounds in the next month my current is 108 pounds a lot i noo everyone piks on me for being chubby i relly wnt to lose some ive tried the gym gained all my back n more any good advice im not allowed by my doctors to tke diet tablets because im not 16 im 14 this is my daily diet
breakfast 1/2 a cup of skimmed milk lunch a banna and a bottle of orange juice (4 calories) dinner 4 fish fingers and beans plz give me some highly appreciated my diet now is romanian lettuce i hate it but im desperate to lose so people stop calling m,e the fat duckling if i eat i feel bad bt i get in trouble if i dnt eat its not fair being fat all my family have gt gorgeous figures im the fattest they all wear nicer clothes than me im officially fed up plz help
You need to give a little bit more info, like height. Honestly unless you’re under 5 feet tall you have nothing to worry about. Quite frankly, you don’t have twenty pounds to lose. You should probably get checked out for an eating disorder if you honestly feel that disgusting. What you’re doing to yourself is not healthy.
You should not lose 20 lbs, take it from someone who used to have an eating disorder. You’re heading down the wrong path. Everyone is different, everyone will have different body types and your 14 give your body time. Your still young. You are 108 lbs that is NOT over. If that is how you eat you are malnourished. People should not be calling you names, have you ever considered talking to someone about this?
Hi, I’m 5’6″ an di weigh 165-170, ( I don’t know exactly becuz I’m scared to weigh myself) I really need help from right now while I’m writing this till may 29 th of 2012, thatshow long I have to lose 45 pounds. That would put me at 115-120. I’d rather be 115 though. I know you think that might sound low for my height and age, buti have a small frame so 115 pounds would be fine. Also about me having a small frame. Right now I’m carrying around 45-50 extra pounds on a small litle frame. The doctor says this isn’t good so I need to lose . I really need serious help! Please! I can’t do serious diets becuz I’m only 15 and cant go buy my own food. My parents also tend to buy junk food and when I tell them that it’s really hard for me to resist eating it they just practicallynsay, jeez have some self control just try harder. It’s no help to me and it’s been making me gain . Please help me, I’ve tried so many things and I want to try this plan! I don’t have any support with me on losing either. My parents don’t really support me much, there’s no verbal support about it, I never get a, you can do it! From them. And my friends don’t know I’m doing this and theyre the kind of friends that take everything the wrong way, so I cant really tell them. Please help me, I want to be skinny and beautiful like my friends and my mom, and my dad, and every other girl I know!
I really need to lose some cuz i’m 13 and 275 lbs and that really sucks
eve though it runs in my family i need to stop gaining so much
and i’m not sure how any suggestions .
go vegan. organic and vegan. look it up…. but stay away from soy and tofu its been found to cause thyroid issues and breast cancer in women. also get your thyroid checked, it may not just be genetics. my friend was almost 300lbs, her thyroid was causing her to gain . she went to the dr and was tested. she was put on medication and told to exercise, so she started taking spin classes at her local gym. she now weighs 135lbs and is the instructor of that spin class.
hey im manuela im a girl im 12 . my height is 5’3 i weigh 117 and wanna losse 20 lbs as soon as possible
please hit me up at science98@live.com please and help me to get out all this jiggly stuff from my arms and stomach , and legs every where lol 😉 well im turning 13 on november so hope too loose 20 lbs inmy birthday! 😀 hope so :>
Hi Manuela,
With your height and , I think you are perfectly fine. Losing 20lbs probably won’t kill you, but I really don’t think you need to lose 20lbs. I can’t imagine you having any jiggly parts at 5’3 and 117lbs. Please be careful and don’t do anything too drastic!
Hey My Name Is Jazmyne Im 5’8 235lbs I Been Haven Ahh Hard Time Loesinqq Weiqht Andd Really Lookinq Foward To See If This Plan Is Gonna Workk
I’m 5’5 190lbs16 Girl, I’m trying to 130lb by march? I need help ; motivation ; thinspos ; ppl w. The same issues or intentions to Helpppppppppp :): email me at shailovee@gmail.com
My name is John. In 9th grade i weighed 240 pounds. I lost the 40 pounds and now weigh roughly 200 (Give or take) Right now I run every other day 2.5 miles. However, this is just maintaing my . This is not allowing me to lose . I eat what I want, I like that! But I want to get down to 170-180lbs. I think for my 5’10 height, I would look great and my confidence would boost up. So I’m asking if there is any great way to lose 20 pounds? I wanna start eating healthy again. I don’t want to be muscular but I wouldn’t mind being smooth and HEALTHY! Help me out 🙂
Hi, I’m 22 5’2″ and 145lbs. I want to get down to a healthy level and feel comfortable in my own body. I’d like to loose 20lbs as I’m quite short and this would fall in the mid healthy BMI range. Does anyone know how I could do this by the end of October? I don’t want to go all out intense with this though as I’d rather ease into it slightly. Does anyone have any suggestions?
HI! I just found this website, I am trying to lose 20 lbs in a month! I am currently 5’6 and I 129 pounds. If you have fast suggestions, pleassseeeee let me know… thanks!
Milk A COW
hi my name is yasmin,
and i 130lbs i need to lose form 10-20 lbd to fit in my dress after one month i need to know if this is going to work because this is my first time doing a diet..
i lost 40lbs in 3-4 months..so its definitely possible..
but the more you workout the more you need to eat…believe me..i found out that if i ate just a little more, my metabolism kept up…so eat a little bit more than 1000 cals in a day..add an extra 100 worth of fruits and veggies.
what i do is..i eat 3 meals a day..4 hours apart..and a snack..a tiny one..every 2 hrs..this being either a handful of peanuts or a fiber bar.. just eat to keep the body burning fat instead of storing it. i also dont eat past 8pm..but thats just a personal preference..and also drink alot of water 🙂
hope this helped you a little bit..( i didn’t mean to rant about what i do; just to give you an example)
that’s amazing!! I’m 5’1 at 13 and i weigh 145lbs. I would like to lose about 20-25 lbs by november, and i’ve tried alot of diets (not too strict tho) and theyd dont seem to be working. Right now, im on the cabbage soup diet and it’s really strict. I dont do alot of excersise due to the fact that im a tad bit young to go to the gym’s in my area. I would really appreciate it if you could give me a few tips on how to lose .
Thanks Alot!!
Hi, i am a male and i wonder if these tips will work for me, i am 17 years old 5’6 and i weigh 220 lbs and i want get to 190 pounds with burning fat and gaining muscle at the same time, and i want to stop eating junk and try to eat healthy foods. will you help me??
Hi. i’m 12 and i weigh 160 pounds. I want to lose 30 pounds and i need some help. I am always hungry and i sometimes eat after nine. Please someone give me some advise.
Hi Lana,
Spread your meals apart.. If you always eat you’ll always be hungry…. DOn’t listen to the BS 5 times a day theory.. obviously it doesn’t work for you.. If you can just eat 3 meals per day and no snacking in between … and can go from like 8pm – 7 am without eating you will lose without having to worry about “what” you are eating…. If you do want to lose though by changing what you eat… if you are to drink sodas at least avoid the high fructose corn syrup… corn syrup is a huge culprit in gain because it binds to insulin.. high insulin causes gain…
hello my name is vanessa…im 5’5″ and 220!!! well today is my first day i actually diet im trying to get to 150 by dec. my cousin did it in 4 months so hopfully ill be able to acomplish this 20 pounds thingy in a month….any tips let me know!
hi Vanessa I am in the exact situation as U. what are u doing to lose those pounds. I started curves training and a high protein diet. email me at algx7978@hotmail.com
Hi Nessa i’m 16 5’7″ and 273lbs I hate how big I am and have tried every fraud diet out there. I eat under 1000 cal a day and I casually exercise everyday. I’ve just started going the gym, I go at least 3 days a week for at least an hour of interval training (both muscle and stamina). I really want to slim down I think that this diet might actually be the real deal. If anyone wants a buddy/cheerleader/etc feel free to email me at KyrieTealin@hotmail.co.uk
Hi Nessa. I’m 16 as well and i weigh 275 and i would like to know what you do or is doing to lose .