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 everyone! I’m seventeen-years-old and I’m going on vacation in the middle of March. I’m going to be wearing my swimsuit the whole entire time, and I need to get rid of my extra . I’m 5’2″ and I weigh 135 lbs. Can anyone give advice on how I can shed off around my hips and thighs? I need HEALTHY food ideas and effective workouts. I’m trying Bob Harper’s Inside Out Method Kettlebell Cardio Shred, do you think that will work?
How to lose 30 lbs in a month?
* 30 lbs / 1 month (4 weeks) = 7.5 or 8 lbs to lose in a week ( or 4kg in a week)
To lose 1 lb of fat, you need to burn 3500 calories. So:
* 3500 calories X 8 lbs (your goal per week) = 28,000 calories to lose in a week or ( 4kg in a week)
Divide 28,000 calories by 7 days (1 week) = 4,000 calories to lose in 1 day.
Therefore you need to lose or burn 4,000 calories in 1 day either by diet or by exercise to lose 30 lbs in a month! Calculate your calories for food each day. Do not exceed beyond your required calorie intake and burn fats by exercise.
If you limited yourself to only 1000 calories a day (which is too low but is a good round number to work with) intake, you’d need to do 4500 calories of exercise to have a net loss of a pound. I checked an online calorie calculator and found a rate of about 850 calories/hour for high-impact aerobics… so you’d need to do about 5 hours of vigorous aerobics a day and eat practically nothing to lose 25-30 lb in a month. And that assumes your body does not think it is starving; if it does, your metabolism will go down and you will need to work out more to burn the same calories.
hello everyone,
i am in need of help…i am a 5’5 african american weighing 182lbs.i am one of the curvey ladies..meaning its in the right spots…i just want to tone it down. my goal is 150lbs before march 1st before i go on my trip to vegas.i have a weird diet..my body goes up and down. the lowest ive got down to is 160lbs after pregnancy a yr ago. i have a big butt.i started off eating sub sandwhiches.i eat 3 course meals.i stop eatingand drinking liquids after 7pm. im not as in shape as i used to be with the exercising part. i dont like working out as much every since i was told by my obgyn that i have a hernia and that my stomach muscles were to pulled back to tighten back up and that i would need a tummy tuck.so how do i loose the fast?
thank you
Hello i was wondering i joined a gym about 2 and a half to 3 weeks ago now, i completly cut pop out, i try to eat healthy and i go to the gym at least 3 to 4 times a week and i have not lost a single pound it feels like i gained it, please help!!
maybe its the diet your eating i lost over 60 pounds in 6 months by not killing myself to much just count the calorie intake and try to subtract at least 100 a day depending how much your body burns only by being alive we burn calories so if you cut 100 calories plus the calories you burn on your work out that would add up, it takes 3500 calories to lose a pound so if you burn 500 calories a day plus the ones you cut you can lose a pound in four days
I lost 45 pounds in a month and now way 115 and I’m 6’2″
no way possible 12 lbs a week are you in a wheelchair? being soooo weak 2-3 lbs per week i can see not 12
I am going to have bariatric surgery and i am on a strict diet that I must follow for a month. two protein shakes a day followed by one salad a night. Will this help me to lose 20 lbs. in one month?
How you did that…………. Please suggest me also so that i can also loose………..
Hi Andy. How is that even possible!!! could you please tell me how?
-Layla
let me know that secret pleaseeeeeeeeee!!!!!!! i am in need of it i am 5 feet and 195lbs i need to lose 60lbs but you could tell me how you lost that amount in a mnth, thats great doh! great job.
hey,my name is stormi i need to loose now so bad reply back please
hi , i am heba and i want to ask is 178 pounds too fat for a 5,11 ft tall and i am 14 years old i want to know how many times should i exercise in a day
Hi Heba, you are def one tall girl and need to take this into consideration with your . I hate BMI charts which tell you based on your height an if you are over because they really dont take into account body type and muscle build. When I was 14, I was 5’6 and weighed 149 and hated my body. Since then I got healthy and have a pretty nice body all through eating healthy and exercising. You should not exercise more than once a day and make sure you take a rest day either 1 or 2 days a week. And remember Abs are made in the kitchen! Not in the gym. Eat plenty of healthy foods and you will be shocked about how good you can look!
Hey Heba! Well you definitely are not fat! just slightly above average a good for a girl your height is around 150 to 160.
hi , i am heba and i want to ask is 178 pounds too fat for a 5,11 ft tall and i am 14 years old i want to know ghow many times should i exercise in a day
Hi,
I’m 18 years old and I have been trying really hard to be back at my proper . I’m 5’7 and I’m supposed to be 145lbs. A couple months ago I weighed 183lbs but changed my eating habits by not drinking soda and not eating fatty and high sugar foods. I lost 15lbs without much exercise and now am ready to take the next step. I have a lot of muscle but want to lose that extra fat. So now I’m 168lbs and am pretty desperate to lose another 20lbs. I drink tons of water and tea and eat many veggies and fruits. I can’t get around exercising so I was hoping you guys had some tips for me. I absolutely hate running but like to power walk, bike, and swim. Thank you very much for the help, I really appreciate it.
Hi Brittany,
First off, let me say well done with losing all the – keep at it.
When i was 18 (I’m now 20), i was about 13stone (182 pounds). I began to slowly change my diet, rather than changing it over night. My problem is that i had a very balanced diet, sounds weird, right? let me explain – i love fruit and vedge and i could munch on cabbage and carrots etc, but i could equally sit in front of the television and eat 6 packets of crisps and doughnuts. I’ve found for me, that drinking diluted lemon juice and diluted grapefruit juice really helped me loose . (I also found that eating fresh ginger helped me lose as well – i know that it’s not everyone’s cup of tea.)
The best thing to do is exercise that speeds and slows down your heart rate, but only to a correct standard; you don’t want to end up in A&E. Go slowly at first for a couple of weeks and then begin to build it up slowly.
You said you like swimming? My advice would be to swim quickly for 30 seconds, to speed your heart up, and then when that 30 seconds has ended, leisurley swim for another 30 seconds, and so on. What you are doing here are cardiovascular exercises, which really helps you to loose .
Or if you can’t get to the pool one day, you can use the first few steps on the stairs and power walk (running would be better option, but i know you said you hate running) up and down for 30 seconds, and then slowly walk up and down, again repeating the first steps.
I’m now 11 (ish) stone which is 154 pounds, which for my age is right.
Hope this helps!
Hi, I’m 15 and I weigh 215 pounds. I’ve tried programs such as medifast but the managed to come back. I need exercise tips and food tips so I can be healthy and feel like a normal teen. I really want to get down to 150 pounds before my senior year of high school. Amy suggestions??
Hey Julia! Congrats on your choice! Try easing your way into a workout routine…don’t deprive yourself from the foods you love, just eat them less. I crave big macs, and trust me, I do treat myself once in a while. I started my diet a little over a month ago. I started out at 196 lbs and now I’m 173…I feel so much better about myself and have way more energy! Do this for you and no one else! I really hope things workout for you! Keep in mind, you’re young and you have a long life ahead of you! Make sure you do what’s best for you so that you can enjoy every minute of it!
im in the same boat hunny i 400 pounds i love bigmacs and ice cream .. oh and my body just shakes whenever i see the eight of chocolate . if your fat your fat . if you like food you like food . its who you are . love it!
Hi, I’m 15 and I weigh 215 pounds. I’ve tried programs such as medicare but the managed to come back. I need exercise tips and food tips so I can be healthy and feel like a normal teen. I really want to get downto 150 pounds before my senior year of high school.
I’m 140 pounds and 5’5 I want to weigh 115 how do I lose fast and what exercises and diets should I do?
gurll you and me are the exact same . i knoww guys say they like a thick gurll butt this is just too muchh for a women to handle . plus my boobiiess weigh like 10 pounds eachh . all this has gotta go and me not eating as muchh does absolutly nothing and im too muchh of a fatty to quit eating real talkk. jlu
hello everyone,
So just like everyone else on this website I’m trying to lose my last 20lbs. Its so hard for me to stay motivated and positive, when you have no indiviual who can lift you up when you want to fail. All my life I have been fat and I want to shred these last 20 lbs. I have come all way with my ; after I had my daughter I was 200lbs (5’7) and now I am 165 lbs. 🙂 I have worked my butt off to get where I am and I’m very proud of myself. In addition, I can honestly say that I will workout hard core but my down fall is my poor eating habits….I know I can do this with some positive feed back and/or advice. If anyone has any suggestions please reply to thismessage and thank you!! 🙂
As long as you had lost from 200 pound till 165 Pounds then you CAN burn those last 20 pounds… 😉
Hi,I’m Erika I’m 12 years old going on 13 and I NEED to lose any tips I’ll be very thank full.
I’m twelve Too!! I Think You should follow what this website say =D
babygirl you are to young to be worrying bout your . love your body cause it makes you who you are . and hunny you are beautifull <3 god loves youu .
hey
m 22 years old i about 160 pounds my height 5’7 …my i deal should be 145 to 150 pounds i work out three days a week for 45 mins and i burn 500 calories on trademil every other day..its been a month i dnt see any results could u please help me out ..i wanna loose these last 15 pounds ASAP. thanks
You won’t see any results if you keep doing the same workouts every week. You have to shift it up. If you are doing the same workout every week, your body gets used to the routine and then you won’t end up seeing any results. Switch it up. Do your normal workout for one week and then switch it up to something different the next week, for example, you can either make it more intense, or you can actually do something different with the same intensity. Try walking up and down the stairs for a half our instead of the treadmill and lift some light s. Just be sure to switch it up or make it more intense every week or two because your body adapts to the workouts and soon you won’t see results, you have to “confuse your body.” Do your usual workout one week, switch to something different the next week, then the next week after that, then start all over.
Change up your routine and keep in mind, if you’re lifting s, you could me losing fat and gaining muscle:)
Hi can you help me. I am 12 years old and 150 lbs. I exsersize and play soccer and still can not lose .
Hi, I’m 18 a freshman at college majoring in pre medicine.I am around 5’10” and I about 136, I started gaining when I came to college. I stay very busy with my classes and studying so it’s hard for me to find time to workout. I don’t eat or do anything too differently than I used to. I am 3 hours away from home and I get very stressed out, can stress make you gain ? I’d like to lose about 5-10lbs I mostly want to get more defined. Last year I ran a half marathon but hardly lost any during training although I about 131 back then. I used to have eating disorders when I was younger so my body image of myself can get pretty distorted sometimes, but I’m not resorting back to that. Trust me the others on here whatever you do, do it the healthy way. I have gained some flab on my stomach and around my thighs. I just need some help I cant afford to buy fruits and vegetables every week and I’m on a college meal plan. I’m worried that if I workout everyday my grades will drop, college has been hard for me I study every moment of my free time so working out scares me about my grades. Please can someone give me some eating tips and workout tips or something. Any help would be much appreciated. Thank you
Brit C,
I had the same problem three years ago when i first started college. I was chemical engineering, lived in the dorms, was on the school meal plan and was studying every spare moment of my time. I gained 10 lbs by November but i wasnt eating any differently, however i was consuming more beer than before and wasnt working out nearly as much. Heres what i did:
Meal plan eating: your dining hall should have healthy options such as salad. Try eating a salad with lots of veggies and use lemon, vinegar and oil as dressing or balsamic vinegar as dressing for lunch. Most dining halls also have vegetarian options, even if you arent one, eating a veggie burger and steamed veggies or a small salad for dinner is great as well. i hate to advocate stealing from the dining hall but they usually have fresh fruit at breakfast so take an extra piece or two to snack on during the day. For breakfast eat a small bowl of healthy cereal with skim milk with fruit, or a hard boiled egg. However pick a day to be your splurge day, like friday where you have pancakes or eggs for breakfast, and a salad for lunch and pizza for dinner with dessert, that way you arent denying yourself treats, when you deny yourself food that you want every week than you end up gorging on it.
Alcohol: youre underage so you shouldnt be drinking at all, however beer packs a lot of calories and can make you feel bloated so limit your intake, dark liquors mixed with sour mix, kool aid, juice etc has a lot of bad sugar, opt for diet soda.
Working out: get a bike. even if your campus is small riding your bike to class from your dorm will help you burn more calories. My school had a lap pool with open swim hours, however the open hours were only three times a week for two hours so if i wanted to swim i had to stick to a strict schedule. If you dont like to swim, or dont have an available pool schedule 30 minutes 3 times a week to go to the gym and at least do cardio, bring that organic chemistry textbook with you and read while your spin/jog/etc. exercise can also help you be on a better sleep schedule which will also help your body recover and youll have more energy.
After a while of scheduling work outs into my daily routine i began to enjoy them immensely and they became my “me” time after a work out i usually felt more focused and was able to accomplish more homework and retain more of what i was studying. hope this helps!
Hello, the name is Brianna. Im 13 going on 14 and im between 199-210lbs.I am so ashamed.I can not afford going to a gym.My meighborhood is’nt the safest place to walk. I am going into highschool next year and I would love to be 140lb.I don’t wear bikinnis because i have alot of flab.Im scared of getting dibeates.It is commen in my family.Any suggestions? Please let me know.
The best thing you can do, would be to start exercising in your home, and eating right! When you wake up in the morning, try to wake up a little earlier and start exercising. Do something small! Put on some of your favorite music and dance! Dance everyday for 20-30 minutes. Or try some online workout videos. Jumping jacks, skipping rope, hula hooping, sit us, push ups, are all excellent options too! Never forget that you are in COMPLETE control when it comes to your diet and exercise, you are in control of your , and therefore have lots of options! Diet is very important too. Raw fruits and veggies should be eaten regularly, salads without fatty dressing, and most importantly- NO CARBS. This is incredibly hard, but you will be surprised how fast you lose when you cut out all or most of all your carbs. Protein will help you immensely too! Meat and eggs are great food choices. Try to eat 5 to 6 little meals a day, not 3 big meals. Drink a lot of water, and the colder the water is, the better it is for you! Stay away from sweets and salt! Research online. The best way to lose is to know what you are eating and how to stay motivated. There are a million different techniques out there, and there is a lot of great information out there regarding how to get in shape. Go find it(: Stay positive! Best of luck, dear!
Your body needs carbs, I can’ believe that people still insist on not eating carbs!!!! Your body needs all three macronutrients which all play important roles in your body…Protein, carbs & fats.
This is a young women who needs to be given the right nutrient information, especially being an adolescent who has many nutrient demands.
It is so simple, eat whole , natural & clean foods …also include a protein, a carb and a healthy fat at each meal and be mindful of what you are eating…ask yourself …” is this healthy…is this processed …does this have chemicals etc…look to nature …it will provide you with EVERYTHING…and yes get moving…a gym memebership is a HUGE waste of money…get walking, dancing whatever keeps you moving that most impotantly you enjoy!!
Good luck…nothing replaces a diet of natural whole foods not even the “new & improved” diets!!
Brianna You shouldn’t Be ashamed it will Be harder to lose the if you are . the best way to Lose Weight is to Change your eating habits and what you eat . it works trust me . Also Try Danceing its fun and Healthy and you can do in your house . also Try doing some situps . I usaully Do Situps when i have something on my mind thats really bugging me . Also Get your friends to try to motiavate you . Its easier if your Friends Will Workout with you . (: Take it from Me im 16 and i used to weigh 215 When i was 15 and now im 189 and still loseing (: Good luck and i hope this helps (:
Hi Brianna,
First let me emphasize that you are who are right now and keep your head up high. High School can be very tough with cruel students. I’m not saying you are at a healthy but what I am saying is the loss will come with TIME and DON’T GIVE UP!
Wake up in the morning and eat a tablespoon of peanut butter with something little (i.e. toast (no butter) or you can put it in your oatmeal. Peanut butter will jump start your metabolism for the day. Now depending on what you have at your disposal you want to keep snacks during the day available at school. These snacks should be things like—celery, nuts, raisins, blueberries—you get the idea, just simple healthy food.
Stay away from the starches and the fatty foods (you know what these are) feel free to e-mail me if you have any questions!
Good Luck!
KEEP THAT HEAD UP AND NOSE IN THE AIR!
hi brianna im the same way well that i dont live in the safest area in town. but what i do is exercise dvds i love jillian michael 30 day shred and it has 3 different levels and they are about 30 mins each i saw great resuslts. i stopped for a bit but im gonna get back to it i loved it so much it built up my confidence and made me feel good. i find it very heard to eat right but i figure if i dont eat more then i usually do but add a workout ill be good and its worked but after awhile i stopped craving the “bad foods”.
i think the dvd is around 10 bucks she has a few others
I’m 19 years old and i weigh 140lbs my height is 4’11 i need to lose about 20lbs in mtn
Hey Im Around 5’7 Or 5’8 And I Weigh Close To 200lbs And Is There Any Way I Can Lose 30-35lbs In 3months So I Can Go Back To School As ANew Person And Be Comfortable In My Own Skin So My Self-Esteem Will Boost. Please Help Me 🙂 🙂
hi i am 15 years old and i really want too lose wight
hey, my name is cheyanne, and im 5’2 and 206lbs. im only 15 years old and try hard to loose but just cant..i know im over for my age ill be 16 on april 24 and i still know that i am over. i have now got tips and am working on it.. i also have a boyfriend so that helps alot to. idk i just know its hard, but know its possible!