Home » How To Lose 20 Pounds In A Month – Tips And Diet
It doesn’t feel good when you look at the mirror and notice that the clothes you used to wear don’t fit you anymore. It really feels depressing when you go shopping and see sexy dresses that you want to get but not possible for you to dress in. And it’s not inspiring when your secret crush doesn’t notice you at all! Been there, done that!
How many times you desire to have a sexy body like some actors, actresses, and even athletes? How many times you exert effort to be like them? Yes, effort, determination, willingness, and patience is your key for all of these. If you all have this positive outlook then it will be easier for you to take action.
There are various effective ways on how to lose 20 pounds of your weight in a month. A shift to a healthy lifestyle should include healthy eating habits and some exercises. Make a smart decision in your meal choices. Eating 4 smaller meals a day is not bad at all. It will keep you from getting hungry to avoid overeating, which results to healthy weight loss. At the same time, it will increase your metabolism and help you lose weight.
It may sound like a no-brainer, but counting calories is one of the easiest and most effective ways to start losing weight fast.Weight loss occurs when you use more calories than you take in, either by reducing your intake or increasing your physical activity. While cutting calories alone is generally not considered a sustainable way to lose weight, counting calories can be an effective weight loss tool when paired with other diet and lifestyle modifications.
Keeping track of your calorie intake can increase your awareness of what you’re putting on your plate, giving you the knowledge you need to make healthier choices. Interestingly, one review of 37 studies found that weight loss programs that incorporated calorie counting led to 7.3 pounds (3.3 kg) more weight loss than those that didn’t. Try tracking your calorie intake by using an app or a food journal.
Avoid eating excess carbohydrates like pasta, fried foods, potatoes, bread, rice, cereals. Instead replace it with raw fruits and vegetables like carrots, banana, apple, broccoli or celery. It will help you lose weight fast. Fiber fruits and vegetables also helps to cut down your weight. It will clean your body toxins and will help increase in metabolism. it can be found in fruits like mango, pineapple, banana, berries, guava, orange and prunes. Vegetables rich in fiber like broccoli, cabbage, mushroom, spinach and sweet potatoes. PS: excessive carbs and proteins have an effect on colon health.
Keep away from drinking sugarly beverages, such as sweetened fruit juice, sodas, malted milk, coffee with cream etc. Instead drink lots of water to keep your body hydrated and reduced amount of cravings to lose big appetite. Instead, upping your water intake is a simple way to boost weight loss with minimal effort. In fact, one study found that pairing a low-calorie diet with increased water intake before meals resulted in 44% more weight loss over a 12-week period.
Research shows that water may enhance weight loss by bumping up metabolism, temporarily increasing the calories your body burns after eating. According to one study in 14 adults, drinking 16.9 fluid ounces (500 ml) of water boosted metabolism by 30% after 30–40 minutes. Drinking water with meals can also keep you feeling full, reducing your appetite and intake. For example, one small study showed that drinking 16.9 fluid ounces (500 ml) of water before a meal reduced subsequent calories consumed by 13%. For best results, drink at least 34–68 fluid ounces (1–2 liters) of water per day to maximize weight loss.
Lifting weights can also help you lose 20 pounds in a month. Resistance training is a type of exercise that involves working against a force to increase muscle strength and endurance. Adding resistance training to your routine can bump up fat burning and metabolism to help you burn more calories, even while at rest. One review showed that 10 weeks of resistance training may increase metabolism by 7%, stabilize blood sugar in those with diabetes and lead to 4 pounds (1.8 kg) of fat loss in adults.
Meanwhile, another study in 94 women suggested that resistance training preserved fat-free mass and metabolism after weight loss, allowing the body to burn more calories throughout the day. Get started by hitting the gym or doing body weight exercises at home, such as squats, planks and lunges. Riding a bike while going to the market, church or even to your house friend can also help you lose 20 pounds in a month. After this warm ups try basic exercises like, squats, sit ups, push ups, crunches, calf raises and pull ups. Forgetting about riding in a car is a one way to lose 20 lbs in a month. Walking for an hour is one of the easiest exercise that can burn fat. In the morning have a walk with your favorite dog. And try to put your headset on, listen to music while jogging.
You can try eating more dietary fiber to lose 20 pounds in a month. Fiber moves slowly and undigested through your gastrointestinal tract, slowing the emptying of your stomach to keep you feeling full longer. One study in healthy men found that consuming 33 grams of insoluble fiber, which is commonly found in wheat and vegetables, was effective in decreasing both appetite and food intake.
The satiety-boosting effects of fiber could produce big benefits in terms of weight control. One review reported that increasing fiber intake by 14 grams per day was linked to a 10% reduction in calorie intake and 4.2 pounds (1.9 kg) of weight loss over a four-month period, even without making any other diet or lifestyle changes. In addition, a 20-month study in 252 women found that each gram of dietary fiber consumed was associated with 0.5 pounds (0.25 kg) less body weight and 0.25% less body fat. Fruits, vegetables, whole grains, nuts and seeds are all excellent sources of fiber that are integral to a healthy weight loss diet.