How You Can Lose 20 Pounds in 30 Days
Is losing weight something that has proven difficult for you? Do you feel like no matter what you try to do, those pesky pounds just cannot seem to come off and you just revert back to old, unhealthy habits? There are a lot of programs and pills out there that claim to be the silver bullet to your problems. If anything, they just end up making you feel more hungry than before and risk making you even more unhealthy than when you first started.
Some may actually work, but then people go back to bad habits and gain the weight back, or even worse, gain more. It is important to note that losing weight means a change in lifestyle. This means changing bad habits and adopting new ones that will help you shed those pounds.
Welcome the Change
If you are wanting to lose weight in a month, you will need to instill some specific strategies that are proven to help you reach your weight loss goals. So, if you are getting ready for bikini season or need to make some healthy weight changes, read on to discover how to lose 20 pounds in a month. Is it possible to lose 20 pounds in a month? Absolutely, but it will require some major changes to diet and physical activity. In fact, about half of those pounds will most likely come from water weight, so it is really more like losing 10 pounds of fat.
Healthy Weight Loss Is Way To Go
It is very important to remember that before starting any type of new diet or workout program, you should consult with a health professional first. They will be able to guide you on a healthy timeframe for your specific body type to lose weight.
Remember that weight gain did not just happen overnight and neither will weight loss. If you have packed on the pounds over a few months period of time, it will definitely not come off in just a few days. The time and dedication should be taken seriously and cautiously with the right program that best fits your needs. Once you are cleared, follow these methods that will jumpstart you into your weight loss goal.
Myths and Misconceptions Associated with Weight Loss
There are several myths and misconceptions associated with weight loss. Many pills claim to be magical and promise the miracle of the fastest way to lose 20 pounds. Be cautious as the only way to effectively lose weight is through the act of healthy eating and regular exercise. There is no magic drink or belt. Just good old diet and exercise will do.
Other common myths may say that fat can be turned into muscle and you can lose weight in just one area of your body. Just like candy cannot be turned into fruit, fat does not transform into muscle. 20 pounds of fat is not 20 pounds of muscle. They weigh the same but are completely different things. You should burn fat to reveal and make room for muscles.
Doing tons of ab exercises will not give you a six pack if you do not focus on other areas of your body. When losing weight, you do so all over your body, not just a certain area.
Plan Out and Determine Your Goals
Now would be a good time to determine what your goal is for weight loss. Do you want to have a summer body or be able to walk up a flight of stairs without feeling winded automatically? Either way, you should decide your purpose for wanting to lose weight before anything else.
Setting smaller goals in between, such as running longer distances or going up in weights for training, will help you feel better about reaching your achievements. Think of this as the carrot at the end of your stick. Some type of motivation piece is definitely a great place to start when beginning a new regimen.
Change Your Diet and Avoid Certain Foods
The big D word is one that everyone seems to dread when wanting to enlist in a weight loss program. Diets are a fad, but they are taboo to those who desperately want to lose weight. People have become so accustomed to their eating habits and it makes it a little difficult to break those bad habits. But, in order to lose 20 lbs, a healthy diet and change in food intake is essential for any type of results.
Healthy eating can be very exciting and fulfilling once you begin to have a healthy relationship with food. You will also see that your food intake is just less than normal versus having to cut out items cold turkey.
A Balanced Diet
You need a specific meal plan to lose 20 pounds. This includes a balanced diet of protein, healthy complex carbohydrates, fiber and healthy fats and oils. Protein helps you with building proper muscle form as well as keeping you feeling fuller, longer between your meals. This process is known to prevent overeating and unnecessary snacking.
Complex carbohydrates such as brown rice, whole grains and sweet potatoes give you the energy you need throughout the day without giving you a spike in your blood sugar. Complex carbs take a longer time to break down through your system. They evenly distribute the nutrients to your system so your body processes them properly.
Fibers and Fat
Fiber is important for your nutrition and 30 days diet menu because it goes through your system to help release particles in your body. It also helps keep your bowel movements regular. Healthy fats and oils such as the ones from avocado and nuts can help with keeping your heart and cardiovascular health in check.
It is recommended that you get anywhere between 44 to 66 grams of healthy fats that are not from trans-fat or saturated fat. Avoid foods like processed ones or those high in fats and sugars. Also, avoid anything that is fried or contains ingredients you cannot pronounce. They do nothing for your goals or waistline.
Watch Your Portions and Your Eating Habits
When you get started on your diet plan, it is essential that you understand the importance of portion sizing and healthy eating habits. It is recommended that you eat about 5 to 6 small meals a day.
You can look at it as breaking up your traditional 3 large meals and spreading them out throughout the day. This method has been proven to help with boosting your metabolism and keeping you full as you will have something in your system at all times. It might be useful to invest in a food scale for your kitchen so you can keep your portions in line with recommended amounts.
Eat Slower, Go Longer
Another thing you should be mindful about is the way you eat your food. When you eat, do so in a table setting and eat slow to avoid bloating. When you eat slower, it triggers to your brain that you are full after 20 minutes. If you scarf your food down in 5 minutes, you may think you are still hungry, but that is because you have not given your brain time to catch up with your body. This can lead to overeating and discomfort. It is also a good idea to plan your meals out for the week.
Use Sundays to prep your meals to have them ready to grab and reheat all week. This way, your busy work week will not prevent you from staying on your healthy meal track. This leaves one less thing you have to worry about when bringing lunch or making dinner in the evening. Throw out bad snacks like chips and cookies so you are not tempted to grab them when you feel a binge coming on.
Stay Hydrated At All Times
Water and other healthy drinks like green tea is definitely your best ally when it comes to losing weight. Sometimes when you feel the urge to snack on something, it might be your body’s way of telling you that it is actually thirsty instead. When you are well hydrated, you feel more alert, energetic and less likely to snack on processed foods.
Instead of grabbing a cup of Joe during your mid-afternoon slump, brew up some green tea. Not only does green tea help with releasing toxins from your body through its anti-inflammatory properties, but it can also aid in keeping you feeling full. The antioxidants work to break down fat cells and force them to drain through your digestive system. Plus, the caffeine in green tea will give you a little extra, healthy energy for the rest of your day so your tiredness will not force you to reach for snacks and overeat.
Add Healthy Supplements
You may want to add some supplements to your diet plan to speed up the weight loss regimen. This can be in the form of protein powders. They will help supplement the amount of protein intake you may lack from your regular meals. Remember that protein helps with building muscle and keeping you full in between meals. Other vitamins that contain Omega-3 fatty acids also help with reducing inflammation in your body.
The inflammation in your body can keep your muscles and organs from functioning properly which is counterproductive for your weight loss goals. Eating fish or taking Fish oil supplements would be good ways to get add some extra Omega-3s to your regular diet.
Always Track Your Progress
Just as it is important to set goals for yourself, you should be tracking your progress of meeting those goals in small increments. Whether this is through the process of measuring yourself, taking progress pictures or weighing yourself regularly, you need to record and monitor your journey.
Being able to make small achievements in between the large goal of a 20 pound weight loss will help you stay on track longer. This is because you will see the small changes you have made and mentally reward yourself with the hard work you have put in. You gain more confidence in yourself, thus continue on your path towards your goals. This strategy will also help to keep you more accountable.
Taking before and after photos definitely help to track your weight loss in a month.
Physical Activity is Non-Negotiable
In addition to a well-balanced diet, you must have an exercise plan in place too. Exercising will speed up your weight loss as it helps to expend calories that you intake from food each day. You need to incorporate an exercise plan to lose 20 pounds because dieting alone will not get you there, especially in this short amount of time.
Aim to get at least 1 hour of exercise each day to activate your body into burning more calories. If you have ever muttered the statement, “I need to lose 20 pounds,” you will only get there by adding exercise to your diet plan.
The best types of exercises are those that activate your muscles and cause you to sweat. Those calories will start burning in no time and help you scorch those fat cells. Do not believe in fads which promise you techniques on how to lose 20 pounds fast without exercise. It might be helpful to set up a one month workout plan to keep you on track and organized with your daily activity.
Incorporate Small, Simple Changes
While you are following a strategic diet and exercise plan, be sure to incorporate small changes in your daily routine that promote weight loss. This includes taking the stairs instead of the elevator, parking in the farthest spot from the store, heading to a store to buy something instead of ordering it online and so much more.
The point is to find small opportunities to continue promoting the circulation of your blood and movement of your body. You cannot rely on these little things alone but know that they are able to supplement the activity you are already getting throughout the week.
Never Give Up
Please remember that any effort is good and should be acknowledged. Do not be discouraged if you happen to fall off the diet train or forget to exercise for one or two days. It happens. Just saddle yourself and get back up. In order to lose 20 pounds in 3 weeks or more, you have to dedicate yourself to a change in your lifestyle. This 30 day weight loss challenge to lose 20 pounds takes hard work and will not be easy.
Give yourself credit for even attempting a 20 days weight loss program, not just a full month.
Each day is an opportunity for you to get yourself on the right track to being healthier and lighter. You will be very happy with the results in the end, knowing you and you alone, had worked hard to get to where you are. That is something to be proud of, nonetheless.
Slow and Steady Wins the Race
As you begin to change your diet, eating habits and levels of exercise, you will begin to notice not just the change in the scale, but your energy levels as well. Learning how to lose 20 pounds is just the beginning of learning how to take care of yourself as a whole. Whether you want to study how to lose 30 lbs in 3 months or how to lose 20 lbs in 2 months, you will need to acknowledge that both goals require the same journey.
You might want to start following some inspirational fitness bloggers or subscribe to their social media channels. Chances are, they have also experienced something similar such as being able to lose 20 pounds in a 3 weeks diet plan. Following others in their fitness journeys also motivates you as you share this common goal and struggle with them.