Weight loss is not magical. It’s cold headed calculation. When you eat fewer calories than your body burns off, you’ll lose weight. It’s as simple and straightforward as that.
So how to lose 20 pounds? By eating 20 pounds worth of lesser calories, or burning off the equivalent of 20 pounds.
By eating the right types of fat burning food and exercising regularly following a system, you can easily lose 20 pounds in a reasonable period of time. Very fast fat loss can rebound just as quickly, so it’s better to aim for a gradual process of weight reduction.
Know Your Metabolic Rate And Activity Level
Everyone burns fat and carbohydrate to generate energy. The rate at which you do this depends upon your BMR (basal metabolic rate). For women, the BMR is calculated using the formula:
BMR = 655 + (4.35 x weight in lbs) + (4.7 x age in years)
For men, this value is slightly different and can be calculated with this formula:
BMR = 66 + (6.23 x weight in lbs) + (12.7 x height in inches) – (6.8 x age in years)
Your body burns off fat at a rate determined by your overall level of activity. For each grade or category of activity, a score is assigned which is used as a multiplier to calculate your daily calorie consumption.
- Light exercise = 1.375
- Moderate exercise = 1.55
- Heavy exercise = 1.725
- Sedentary = 1.2
By multiplying your BMR by your activity index, you can calculate how many calories you are burning daily. Why does this matter? Well, the answer for how to lose 20 pounds depends on consuming less calories than this figure. To lose 20 pounds a month, you must cut down your calorie intake by at least 1,000 calories a day.
Understand The Effect of Exercise
Cardio exercises are crucial when it comes to how to lose 20 pounds. Running, jogging, swimming, bicycling, dancing and other activities are equally effective in burning fat. High intensity interval training can help you lose weight fast. The more intense your activity, the faster you’ll lose weight.
Weight training is also important in shedding fat. An average of 2 or 3 weight training sessions every week is optimal. Keep all your exercise reasonable. Overdoing it will risk injury which will prevent you from doing more. This means your goal to lose 20 pounds will get delayed.
Eating To Lose 20 Pounds a Day
Low calorie food that provides all nutrients and leaves you feeling full is the best way to reach your target. Load up on fruits, vegetables and whole grain. Say no to processed foods like cakes, bread, fries, oily and sugary items. Fiber is good and so is low fat food rich in omega fatty acids like fish and lean meat.
Steam your food instead of frying. Wherever possible, prefer fat burning foods over other kinds. Apples, olive oil, fish and ginger or garlic are all effective in helping to lose 20 pounds.
Drink plenty of water and avoid soda or alcohol. Green tea is good because it turbocharges your metabolism. Eat healthy snacks, take small portions, and have several small meals a day rather than 2 or 3 heavy ones. Don’t skip breakfast.
It may sound easy to lose weight by following this method. And it is indeed easy. So the next time someone asks how to lose 20 pounds, share this approach with them.
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