How to Lose 20 Pounds

A targeted strategy will help you achieve your weight loss goal. Counting calories and being active helps.

Search online and you'll find dozens of websites that promise to tell you exactly how to lose 20 pounds (or more), often with exaggerated claims of rapid success, like losing weight in 30 days or "just six weeks!" The truth is that losing 20 pounds is an achievable goal when using proven strategies, such as: For example, counting calories. This approach may take a little longer than miracle diets, but it will actually work and help you develop healthy habits to maintain weight, and even lose more if that's your goal.

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Lose 20 Pounds: Why Counting Calories Matters

Having a realistic weight goal makes sense. The elimination of 500 calories a day can help promote a weight loss of one pound a week. Increasing physical activity can also contribute to weight loss.

For the calorie count to work, you have to do some math (it's okay to cheat and use a calculator). If you want to lose 1 pound a week (it is safe to lose up to 2 pounds per week or 1% of your weight if you weigh more than 200 pounds), that means you need to cut or burn while exercising. 500 calories a day But do not forget to eat no less than 1200 calories a day so your body does not go back to starvation mode. A reduction of at least 500 calories a day means you could lose a pound or 20 pounds in about five months a week.

Lose 20 Pounds: Strategies

• The cup of sweet drinks is not negotiable. Sweet tea, sodas and milk, water and flavored and sweet coffees have to disappear. Instead drink plain water, low-fat milk and sugar-free drinks. A study of 810 adults aged 25 to 79 years showed that after 18 months those who eliminated sugary drinks had more weight loss than those who reduced calories from the diet. One possible reason: While your body warns you when it's full of food, your body can not tell you when you've reached the limit of liquid calories.

• Physical activity helps to count calories. Physically active burns calories while improving your health. Try to do 30 minutes a day most days of the week. A brisk walk of 30 to 45 minutes burns from 100 to 200 calories. If you can burn 200 calories through exercise, you only have to reduce 300 calories in food or drink to reach your daily goal of calorie reduction.

• Strategically eat less weight loss. A study of 811 obese people who participated in four popular diets found that when diets were low in fat, much protein or a combination did not matter, the success in losing weight depends on the reduction of calories. In fact, you can continue to fill up portions if you simply substitute high calorie foods with low calorie foods that contain lots of water, like fruits and vegetables. A study of 97 overweight women who consumed a low-fat diet or a low-fat diet with additional fruits and vegetables found that those who focused on fruits and vegetables lost as much as five pounds more.

• The newspaper leads to success. It's easier to count calories when you write (or write) what you eat, including portions and details, such as food. For example, the ingredients you added. "Research has shown that exercise and diaries have a major impact on weight management in the long term," says Gail Curtis, assistant professor at Wake Forest University, Winston-Salem, NC. A detailed diary helps you identify your achievements and determine where to cut down extra calories or replace foods that are high in calories and calories.

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