Best way to lose 20 pounds?
Topic: Best way to lose 20 pounds?
June 18, 2019 / By Catharine Question:
I'm 27, 5'1, 135lbs but I don't excercise as much. I want to lose 20 pounds especially off my stomach where it seems most of my fat is centered. What is the quickest or most efficient work out to lose the weight? And how often should I do it? I want my abs to show.
Best Answers: Best way to lose 20 pounds?
Annabeth | 8 days ago
There are many sensible things you can do that will make a tremendous difference over the long term if you need to lose weight. It can be done in a healthy way. This is what has worked for me.
Keeping a food journal really does help. It will give you a much better sense of how much you are eating, and when, and why.
Make a few additional small changes - walk everywhere, always use stairs instead of elevators, walk on escalators, get up and move around at least once an hour if your work or your life in general is sedentary, walk every day, use a pedometer. Walking 10,000 steps a day is a really good idea. Build up to a long brisk walk everyday, or most days. Be more active and watch less TV and spend less time on the computer. Buy one piece of exercise equipment to have at home and be strict with yourself about using it. Sometimes you can find mini-steppers or exercise bikes at second hand stores and thrift stores for just a few dollars.
Start a weight lifting routine. Join a gym. Possibly you can find one that has someone who specializes in weight lifting programs for beginners. Weight lifting will increase your metabolism as well as improve posture and appearance overall. Even if you can't get to the gym you can work out at home using things around the house. Invest in a good weight training book. The Dummies series actually has a good one.
In terms of diet, cut out or reduce things like junk food, pop, fat, fast food. Eat more fruits, vegetables, whole grains, lean meat, fish. Particularly if you choose a vegetarian lifestyle include natural peanut butter, hummus, dried fruit and nuts. Pay close attention to getting the nutrients your body needs to be healthy.
Make your portion sizes smaller. Use a smaller plate - in our society we have become accustomed to thinking that we need a large plate of food at every meal, and we don't. About quarter of your plate of food should be protein and at least half of it should be veggies.
Learn to count calories. At your current weight and activity level, you may possibly need about 2000 calories or more to maintain your current weight. So you will lose weight at a reasonable and healthy rate if you cut back to about 1600 or 1700 calories a day.
Eat small amounts frequently, rather than three large meals. Never skip breakfast. Include some protein in your breakfast. It will help get you through the day.
Drink plenty of water, at least 8 big glasses of water a day, and more if it is very hot, if you sweat a lot, or if you are exercising intensely, and eliminate fruit juices. Fruit juices have too many calories, so get your vitamins from fresh fruit, not the juice. You will begin to see changes in your body.
👍 204 | 👎 8
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👍 80 | 👎 3
In your predicament, you should be eating 1300 calories. NOT any ole 1300 calories either. But 1300 calories broken down like this: 550 calories from protein + 550 calories from fats + 200 calories from carbs. That's it. Eating like this will FORCE your body to use your stored energy (your bodyfat) as fuel. ALL day and ALL night. Even while you sleep.
Design your meals around these food sources:
Protein: eggs, chicken, tuna, salmon, white fish, steak, turkey, whey protein powder
Fat: almonds, cashews, all natural peanut butter, avacado, extra virgin olive oil, fish oil capsules, evening primrose capsules
Carbs: ONLY green veggies. You can have as many as you want of green veggies since they are fibrous.
I'd also recommend you get in some exercise too. 3 days of weightlifting to help ensure you ONLY lose bodyfat. NOT any muscle. Do each session for 45 minutes and work your whole body each time. Also, follow each weight lifting session with 30 minutes of low intensity cardio like stationary bike, elliptical or walking at an incline on the treadmill. Just keep your heart rate between 120-130 beats per minute.
That is it!
Now, this is NOT the only way to lose fat. But this IS the optimum way to get rid of that extra fat.
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The fastest approach to lose that so much weight in one million or two months shall be a low carb approach of consuming(aka nutrition) equivalent to Atkins. You will lose approximately four-10+ kilos plus for the period of induction and I'm certain that you'll be able to get almost 20 kilos in 2 months. The fundamentals of the nutrition is realistic, you do not have got to purchase a booklet. Remember not up to 20 carbs an afternoon. If you're at the avenue, devour one or 2 McDonald's double cheeseburgers with simply meat and cheese and no bun for 280 cals every. You want it to be hypocaloric, seem at a web-based calorie estimator for you measurement, weight and top. Then purpose for that quantity of energy. Although with a low carb nutrition you'll be able to uncover you wont have got to depend carefully and simply use estimates. Good Luck!
👍 66 | 👎 -7
Let me ask you this . . .What does your day look like? What are your eating habits? How often do you eat?
Eat healthy, eat often (every 2 -3 hours). Drink lots of water (tea works too). Dump the sodas (even diet). Add exercise - 4 -5 days a week. You can always do a program of choice (I have the P90X) and doing it in moderation. It's not one to jump in to with the idea you can do exactly what they are.)
You can find me at facebook - [email protected]
Remember, it's not only about weight, but about measuring. while you lose weight, you will also be losing inches :)
👍 59 | 👎 -12
turn dinner into a healthy lunch the next day by wrapping your lean leftovers in a whole wheat wrap add a little dijon mustard or curry powder for added flavor
👍 52 | 👎 -17
stop eating it seriously will work the number one way to lose weight is to change your diet. i have done it many times myself by eating less. just eat atwo pieces of toast in the morning w/coffe or tea or whatever no calorie drink and wat one other meal during the day and yo uwill be fine
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Originally Answered: hi im 5 foot 7 and i weight 175 pounds and i want to lose 35 pounds?
Here are tips for you.
1. Take it one step at a time
Start by paying attention to what you eat. Cut back on fat and sweets and add more fruit and vegetables. After you have that under control, add exercise. If you hate to exercise try it for only 15 minutes a day at first, then a 1/2-hour. Keep in mind that while you are exercising you are burning calories and not eating. Also, it will be easier if you chose an activity that you enjoy.
2. Find a friend
It is always good to have support when you are trying to lose weight. Find a friend who wants to lose weight and compare notes, weigh-in together and maybe even have a contest.
3. Use weights
Working out weights will build muscle and raise your metabolism so you will burn more calories. Also, muscle takes up less space than fat so you will be smaller ( but probably weigh more).
4. Eat fewer carbs
Don't eat as much bread and pasta and you will see a difference.
5. Set a goal
Set a deadline to lose the weight and write it down. For example, ' By Dec 14/04 I will weigh 150 lbs or less'. Put it somewhere you will see it daily.
6. Give up soda
If you drink a soda or 2 a day you are adding empty calories. If you find it hard to stop
completely, cut back at first and drink water instead.
7. Grill or boil
Avoid fried meat, grill and use lots of spices. You will get used to it and probably enjoy it more.
8. Don't buy junk food
When you go shopping, don't go on an empty stomach and you will be less likely to buy junk food. Keep your home 'junk food free' so you won't be tempted to indulge.
9. Eat breakfast
Consume most of your calories early in the day and always eat breakfast. Don't eat after 8pm and
not only will you avoid those added calories but you will sleep better.
10. Give yourself a treat
When you tell yourself that you can't have something you want it more. Give yourself a treat once a day ( ie. half a cookie) and you won't feel you are missing out.
11. Use smaller plates
Trick yourself into believing that you are eating more by using a smaller plate.
12. Drink lots of water
Drink water when you are feeling hungry and you will get that 'full' feeling.
13. Don't eat everything on your plate
Many times we eat just because it's there. Pay attention to when you have had enough.
14. Eat five or six meals a day
Eating more frequently will keep you from getting too hungry.
15. Plan your workout sessions
Write your workout sessions in your journal or planner.
16. Stay away from fad diets
Fad diets don't work. If you lose weight fast chances are that you will gain it back ( and more)
just as fast. It takes time to put it on and time to take it off.
17. Do several workouts a day
While you are watching TV do crunches and leg lifts.
18. Measure your food
If you decide to have junk food for a snack - be sure to measure and control what you eat.
19. Keep pre-cut vegetables
...and ward off those cravings.
20. Create Good Habits
It is a known fact that when we do something twenty-one times it becomes a habit. Create good eating habits.
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