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Today, we will discuss how to lose 20 pounds in 2 months, and this could be incredibly challenging to lose 20 pounds. Make sure read till the end so that you can get sufficient information.
This is required a lot of control on your tongue, patience, and change in your lifestyle. Luckily, if you use proven strategies can expedite and simplify your weight loss.
However, healthy weight loss generally consists of losing 1-2 pounds per week, this is simple science. But if you are carrying a lot of pounds, then you may be able to lose up to 20 pounds in just 2 months.
So, in order to lose 2 pounds of body weight a week, you simply need to create a daily calorie deficit of 1,000 or even 1,100-1200 as per your progress.
For example, if you are eating maintenance calories around 2,500, you need to cut down 1,000 or even high. It sounds pretty high as there are 1,000 calories difference. But if your diet is strictly on point, you won’t have that problem, I would suggest, gradually create the caloric deficit.
For that, you have to create detailed planning in order to lose 20 pounds in 8 weeks, Hence, Before getting into that, consult your doctor or dietitian prior to beginning this type of caloric deficit diet. After consulting make sure you hire a good fitness professional that can create a detailed diet and exercise plan. Because I’ve followed this plan with a significant result.
Here are the 10 tips and best ways to safely drop 20 pounds followed by all the necessary steps above.
1. Keep Your Fitness Journal
Keeping your record how you feel each day, daily activity, and how you feel during that process, it will help you stay on track.
Simply, start your journal by detailing the reasons that what you wanna do, lose weight get motivation or something else. You’ve to note it down especially when it comes to losing weight, that is must.
Try counting each and every food item that you consume, the quantity of each and every item, their protein, carbs, fat, and calories. You may sound difficult, but counting calories are the most effective ways to start losing weight at a faster pace. You can hire a
In order to activity entries, include your activity like intensity, duration. For instance, if you walk 20 minutes, write it down along with how fast you were going last day. As per the body ability, keep on tracking in order to understand how your body is progressing reacting, what needs to take further steps.
2. Add Cardio To Your Workout
As you already know that cardio is the most effective and used technique to lose weight and increase your heart rate up which results in burn more calories.
No matter you are looking for losing 1 pound or 20, adding cardio to your routine is an utter must.
Cardio is also
A study in 141 obese and overweight participants found that cardio exercise was effective at promoting a great weight loss alone.
Not that, performing cardio helps burn either 400 calories or 600 calories if you do it 5 times per week for 10 months resulted in an average weight loss of 8.6 pounds around (3.9kg) and 11.5 pounds (5.2 kg) (Study 1).
Also, another study had similar findings that 6 months of cardio exercise alone decreased body weight by up to 9% in 141 obese older adults (Study 2)
You can do easy cardio like boxing, skipping, jumping, rowing, cardio workouts, running, and walking for about 20-40 minutes in order to maximize your weight for losing weight.
3. Reduce Your Calories Intake By 700 Calories
This is a sample that you can create something like this. You will need to create a deficit of around 1167 calories each day in order to achieve your goal.
However, you can easily meet that amount of calories through exercise and dieting. For example, if you are burning on an average of 500 calories per day, then you will need to eat 700 calories less than you generally need to maintain your current weight.
Also, write it down on your notebook, keep in mind, never go below 1,500 calories for male and female 1,200 calories. Here is the calculator that you can use to figure out calories.
4. Eat Mindfully And Slowly
You know that eating slowly and practice sensibly can help promote weight loss and decrease the intake of eating more food.
There is one small study demonstrated that if you eat slowly, it leads to a greater increase in satiety hormones and sense of fullness than eating quickly (Study 3).
In fact, another review of 19 studies found that mindfulness interventions were able to a greater increase in weight loss up to 68% (Study 4).
Try to minimize distractions while you are eating, stop any electronic devices, and eat slowly and practice mindfulness can help increase feelings of fullness, and promote weight loss by decreasing caloric intake.
5. Eating Small Meals More Frequently
You need to fix your meals timing so that your blood sugar doesn’t drop significantly like a morning snack and a post-workout snack. A meal can aid you to stick to your calorie restriction resulting in easiness in weight loss. Also, make
Also, try eating smaller portions more frequently all day long. Keep in mind, in between your big meals like breakfast, lunch, and dinner, try snacking one handful of almonds or walnuts with an apple or Greek yogurt with strawberries or blueberries.
6. Drink Adequate Water
Water intake is a simple way to boost weight loss automatic with minimal effect. Also, water is an integral part of our survival.
As a matter of fact, a study suggests that if you drink adequate water with low-calorie diet before meals found 44% more weight loss during a 12 week period (Study 5).
Also, research shows that water may promote weight loss by increasing your metabolism, and drinking water with meals can also keep you full, reduce your intake and appetite.
Along with that research, one small study showed that drinking 500ml of water before a meal decreased after calories by up to 13% (Study 6).
If you drink enough water can temporarily increase your metabolism, promote weight loss, an reduce appetite. Although in order to lose 20 pounds 3-4 ltr of water could also be a great thing considering all the other steps.
7. Strength Training
This is another great way to lose pounds since diet is the heart of any weight loss or muscle gain, but don’t forget to incorporate resistance training into your daily regimen.
If you are thinking that only cut calories without doing any activities is the solution, you are wrong and there is a high chance, you will likely to gain back the weight you lose.
In fact, adding resistance training to your routine can make your metabolism faster and burning fat to help you burn maximum calories, even while are you at rest.
A review showed that about 10 weeks of resistance training may increase your metabolism by 7%, and help stabilize blood sugar those who have diabetes and lead to 4 pounds (1.8 kg) of fat loss in adults (Study 6).
Let’s get started by stimulating your metabolism to burn calories with a 1-2 km jogging or a brisk walk or uphill walk most days of the week or hitting the gym or home exercises like planks, push-ups, lunges, and squats.
8. Protein Intake
Yes, friends, protein is an integral part whether you are looking for losing weight or gaining muscle. Protein helps build lean muscle and burn fat simple.
However, in order to lose 20 pounds fast, increase protein intake by adding protein-rich foods in your diet is utterly must.
Also, protein can aid you to decrease calorie intake and appetite. One study shows that in
19 adults by increasing protein intake up to15% found increased feelings of fullness and greater reduced calorie intake, body weight, and belly fat. (Study 8).
You can have protein-rich food like seafood, lentils, soya beans, chickpeas, chicken, legumes, seeds, and nuts can add to your diet so as to increase protein intake.
seeds, and nuts can add to your diet so as to increase protein intake.
9. Cut Down Your Carb Intake
When it comes to muscle gain or weight, carbs play a very crucial role to accelerate weight loss. Because decreasing the intake of refined carbs is a good strategy.
As refined carbs have empty calories and stripped of fiber content and nutrient during the refining processing, which results in no nutrient that body needs.
As well as, they have a high-glycemic index, which straight means they are easily digestible and absorbed by the body. Remember, whenever you eat these types of foods, because of rapid digestion leads to spikes your insulin and crashes more quickly in the blood.
One study conducted by 2,834 people found that who had a higher intake of refined carbs was straight linked to increased belly fat, one the other hand, a greater intake of whole grains food was linked to less belly fat (Study 9)
Hence, to bring down fat% down or lose 20 pounds, simply, eliminate refined grains like white bread, pasta, fan, and pre-packaged products, instead, eat whole grains such as brown bread, brown rice, oats, quinoa, etc.
Consuming refined carbs are directly associated with increased belly fat and can increase hunger levels far more quickly as compared to whole grains.
10. Limit Liquid Calories And Salt
Like High-fat dairy, sweet coffee drinks, soda, alcohol, creamy items, packed juices, etc. Eliminate all these empty calories from your diet.
Taking fewer all these crap calories again help you lose weight rapidly as well as high-salt food.
Most importantly, be vigilant with sugar-free and fat-free drink options as that contain artificial sweeteners. These types of preservatives can lead to weight gain or inhibit your progress to lose 20
Pay attention to this type of very strict plan is not for everyone. However, losing 20 pounds seems like a big challenge, but simply, by bringing a few modifications in your lifestyle, keeping determination, patience, and following your passion to get fit you can do it
But If you really want to play around with this, consult your doctor that you are completely fit inside and out with no disease. By the way, nothing is impossible in the word
I hope you enjoy reading this post and get something new to learn. So, these steps will have to follow to “lose 20 pounds” If you’ve any question feel free to ask below. Keep reading, keep supporting.