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.
Andrea,
You should start off by doing moderate exercise and start eating small meals. This will greatly increase your metabolism and you will begin to loose the . Don’t worry about impressing others just make sure that YOU are happy with your appearance.
That’s all that matters!
Hey, im 14 years old and im not sure of my ? I know im not really fat, but i’m chubby. I was 120 last year and I think I have gained 10-15 pounds! Even though 120 might seem a lot for being 12/13 my body is like overdeveloped hahaha. The summer before 7th grade I watched what I ate, and rode my bike 10 miles a day. I lost about 10-20 pounds?? I felt great and looked great! Then last summer I sat around and did almost nothing and gained it all back plus a little more! Then I think I may have gained about 10 pounds over the holidays! ahh:( I’m a cheerleader and I really dont want to be the biggest one on the team.. I want to be absolutley stunning. I’m trying to go for a new look next yearr. I am wanting to get into modeling and I have been told by many people to model, but I dont feel like my body is in shape for that right now! My legs are chubby, my thighs are just like really large now..:( my stomach is chubby , im getting love handles, my arms are getting flabby and my cheeks are gettin a little big! I feel so akward around my skinny popular cheer friends….. I want to get in super good shape for the summer. I want a flat toned stomach and smaller but toned thighs and butt,, haha Also, I have a lot of friends of friends I have met online and I am really wanting to meet them but I want to have a great body again before I can do that! Somebody please help! I dont have s or a gym membership but I have healthy food. Should running 5 miles a day be good? or what. Thanks everyone!!!!:) So much!
Emma,
You need to eliminate sugar completely from your diet and to drink plenty of water. It may take more that a month, but you will loose some and your clothes will fit better.
I have some great tips that will help you loose .
http://www.wanttobehealthy.info/2010/02/12-ways-to-change-your-eating-habits.html
Im 17 years old, 5’7 and weigh 150ish, i carry all my in my thighs and butt, some in my stomach and sides. I have prom in a month and really want to lose this extra flab, help!
thanks mary jude ill let u know how everything goes
Hey EO,
I would suggest “Smart One” meals from watchers. They’re pretty good for frozen meals. Being a student i am sure you don’t have a lot of time, so they might work out well. Also subway is always an option too. 30 minutes of intense exercise 5 days a week is also helpful.
This comment is for Rachyl.. I just read over your post and my first comment to you regarding being 12 (going on 13) is to keep in mind that you are still growing. Although you say you look fat, you may begin looking skinnier (whatever that term means to you) at the same ..
But I’m also realistic. Someone telling you that you may grow into the image of what you want to look like doesn’t solve the problem of how you feel today. I’m by no means a nutrition expert, but whatever diet you go on, make sure you don’t go on any diet that deprives your body of what it needs to continue to grow….
I think dieting is all about willpower. I am personally able to cut out any food to follow a diet (not that it’s easy to do all the time). I don’t know where I heard it, but if I every get a big temptation to eat something I’m not suppose to, I would just say to myself “Nothing tastes as good as skinny feels” and would then just walk away.
You may even find it harder to control what you eat since more than likely; your parents prepare the food you eat… If I were you, I would try to drink a large glass of water about 15 minutes before you eat and try to eat a smaller portion than you normally do (don’t wait until you feel full, stop eating before that (it takes a while for your body to signal your brain that you are full)).. After, drink another large glass of water.. Hopefully, with the water, you will feel fuller even though you have eaten less.
At your age, I would focus on doing that and some exercise rather than trying a dramatic diet that may be nutritionally empty. If you go out with your friends and they have pizza, don’t feel like you can’t have it.. Get a slice and maybe eat half of it and toss the rest. In the long run you’ll be happier since you won’t feel left out of anything and will lose gradually.
That’s one thing that I talk about so much is that all diets are not for everybody and Luis has proved that. You have to find the right eating plan that works for you.
Hello everyone, I just wanted let everyone know that I went on a low carb diet about 5 years ago. I followed it to the letter and actually lost about 40 pounds in 6 weeks.. (I did the induction phase of the diet (usually 2 weeks) for the entire 6 weeks).. I didn’t do any exercise during that time…
The reason I went on the diet is because I had blood work done for my physical and the doctor told me that my triglycerides were too high.. For some reason, I thought that had to do with my sugar levels (the doctor had told me that my LDL cholesterol was high prior to that, so I must of thought that triglycerides had to do with something else)…
Anyway, all I ate was protein and fat for the 6 weeks… After that, I went back to the doctor to have my blood work run again to see if there was any improvement. My triglycerides were down to a normal level, but the funny thing is, even though I was eating all sorts of things that people say is bad for cholesterol (bacon, red meats, cheese, butter), my LDL cholesterol went from 260, to 85… (my doctor was amazed)…
I have read that different people react differently to low carb diets… Some do get increases in cholesterol depending on how their body reacts to the diet.. I want to just urge anyone that is thinking of doing one of these to get you blood work done before and maybe again after 2 months.. While I’m sure a lot of people can lose on this type of diet, you want to make sure that you are getting healthier on the inside too..
Best of luck to everyone
Mary,
You just need to boost your metabolism. Eat plenty of fiber because this will keep appetite down. Start an exercise program, even if it’s just walking around your block.
Well I am 22 and I am 5’7 and weigh 160. I fell like all that fat has gone to my stomach. I get tired very easily and I know i am out of shape. =(
I’ve stopped eating fast food as much ass possible. Actually I just started like a week ago.
All my life I have been a skinny girl so for me to hit this high is an all time low.
I don’t really exercise… so is there any other easy way out of this fat suit??
Hi Rose,
Try to stay away from sugars because this is what your body holds on too. Make sure that you are drinking plenty water. If you combine this with moderate exercise you should be able to reach your goal of 90 pounds and stay their too.
Good luck!
Hi everyone! Okay, so I’m almost 5’2, and my fluctuates between 100 and 110 lbs. Anyway, I just really want to get down to 90 pounds and stay there! Good luck to the rest of you!
Danny you should eat 5 to 6 small meals a day, that way you will increase your metabolism. This will have you burning fat 24/7 and this will keep your stomach flat.
http://www.wanttobehealthy.info/2010/01/-loss-18-tips-to-help-you-loose.html
im 16 years old, 5’1 and i weigh 130 pounds. i’ve always struggled with my & my problem is that i cant stick to a diet! i have two older brothers who are buff and are athletic and it sucks how im always being compared to them! what makes it worst is that my friends are all skinny. im athletic too its just mostly my stomach im worried about. does anyone have any ideas what i should do? i have prom coming up in a month and i want to lose at least 10-15 pounds by then…
This one is for rachel If you did it once you can do it again. You just have to keep a positive attitude. When i was 16 i dieted over summer and lost alot of i kept it off for a few years but gained it all back and i know how frusterating it can be, but if you did lose before you can definately do it again. The way i keep going is any time i want to cheat i think is it really worth it and how am i going to feel afterward. You have to learn to think before you act that really helps me to not cheat on my diet.
ahh can somebuty help meh from my last comment,…..
So yeah. I’m 4’7, 18 years old and 116 pounds. Not big at all, just a little…. fluffy. I’m trying to srop to about 98 before prom, or summer at least which is… about 5 weeks away. Hopefully I can drop the in this time. I want to be able to be confident about wearing bikini’s and such. Ah, wha has society done to us?
In the 1800’s, beauty was a plump, pale woman. Now you have to be stick thin and tan. How silly….
today i officialy started my diet but didnt get a chance to exercise. I hope that i can get into a good routine. wish me luck, I wish all of you luck with your loss goals. My advice to anyone is to find something that really motivates them and think of that any time they want to give in or give up.
hey everybody, im 13 turninq 14 soon in auqust. i have always been the skinny one of all my friends but last winter break i messed up my excersise and portion control schedule, i qained 25 pounds & want it qone by summer time (2 months). i bouqht some really cute bikinis for the beach & cant wait to wear them but i feel my stomach & theiqhs are to biq. can someone qive me some advice on how to loose like 20 pounds in 2 months ? it would be qreatly appreciated ! ~ thanks ! <33