Do you want to lose 20 pounds in one month?
Sounds like a fantasy goal, right? But it might surprise you to know that it’s actually quite possible.
And this is crazy!
Not only is it possible, but it can also be simple with just three basic steps.
If you want to FINALLY reach your 2017 weight loss goals, you may also want to read :
How many diet plan to lose weight fast have you tried in the past? How many were weight loss diets that actually worked?
Today, you want to learn how to tailor your best weight loss diet to lose 20 pounds in 30 days. So read our best diet to lose 20 pounds article.
1/ Don't Fall Into Quick Weight Loss Diet
Table of Contents
- 1 1/ Don't Fall Into Quick Weight Loss Diet
- 2 2. Effective Fat Burning Training Program
- 2.1 First, Look Out Your Heart Rate
- 2.2 3. Eat And Lose Weight
- 3 4. Beat the Boredom
- 4 5. Extreme Weight Loss Methods vs. Healthy Weight Loss Plan
- 5 Weight Loss For Winners
- 6 So What Do You Do Next ? Here Are Your Best Options!
You can’t just cut your diet down to bread and water and spend four hours at the gym every day.
That would be one of the quickest ways to run yourself straight into the ground. Some people might be able to do it, but you have to remember that your physical makeup is unique.
You have to adjust any weight loss program to account for that.
So how many pounds per week should you lose to lose 20 pounds in one month?
Determining How Fast You Burn Fat
The first factor you have to determine in order to lose weight successfully is how fast you burn your fat.
In other words, your metabolic rate. How fast does your metabolism convert food into energy?
To determine your metabolic rate, you first need to start with what is known as the Basal Metabolic Rate.
This is a calculation of the average rate at which you burn your fat fuel. This flat base rate doesn’t include physical activity. Just the minimum fuel your body needs to survive.
In order to calculate this, scientists and mathematicians have produced a great long equation that factors in weight, height, age, and gender.
But if you made a failing grade in high-school algebra, don’t worry. There are a hundred calculators out there to make this first step easier.
Now that you have determined your metabolic rate, let's see in details how to lose 20 pounds fast ?
Exercise Plan To Lose 20 Pounds
How much do you need to work out every day to lose the max pounds per week?
It would be hard to get rid of all the excess pounds through diet alone. So exercise to lose weight is also essential. If you work out very little, you’re going to need to make yourself eat considerably less.
But if you’re dedicated to your daily workout, you can generally afford to ease up a little on your diet plan to lose 20 pounds.
Most calorie calculators factor in physical activity according to the following rates:
- Sedentary: little to none.
- Mild activity: at least 20 minutes 1-3 times per week.
- Moderate activity: half an hour to an hour 3-4 times per week.
- Heavy activity: 60+ minutes 5-7 times a week.
- Extreme activity: Intensive exercise on a regular/daily basis.
Figure out your normal level according to these standards. Then add it to your calculator for an accurate representation of your daily calorie needs.
Don’t calculate the amount of extra exercise you’re going to do. That comes in later.
How Many Calories Per Day To Lose Weight?
These all lead up to one thing. Calculating the number of calories to lose weight per day in order to lose 20 pounds in thirty days.
We’ll use the For our equation we have: age-35 ,height-65,weight-150 lbs., and a mild exercise rate. measurements of an approximately average American woman)
When we put this into a calorie calculator, we find that a sustaining calorie intake is 1,892 calories per day. Also, it tells you the number of calories you need to consume to lose pounds per week. So, to lose 2 pounds per week, that’s 892 calories. Since there’s 4 weeks in a month, that’s about 8 pounds. Not even half your projected goal.
This is where exercise to lose 20 pounds kicks in. The basic idea of losing weight is losing calories, right? But since you can’t eat few enough calories to lose 20 pounds in thirty days, you have to exercise.
To lose weight this way, you have to burn more calories than you take in. So how many calories do you need to burn to lose 20 pounds in 30 days ? The number of calories in a pound of fat is 3500 calories. That means, in order to lose 20 pounds, you have to burn a total of 70,000 calories! But don’t faint yet. That’s an average of 2,300 a day.
Referring to the example, if 1,892 calories was required to maintain the current weight, by moving to the recommended number of calories for losing weight 892, you’ve already cut 1,000 calorie of your daily goal. The remaining 1,300 can be burned by exercising.
There are also calculators that can tell you the average amount of calories you need to burn to lose pounds per week.
2. Effective Fat Burning Training Program
In order to exercise effectively to lose 20 pounds in one month, you have to have effective fat burning training programs. The following fat burning programs are most useful when put together for a mixed routine.
First, Look Out Your Heart Rate
Cardiovascular training is a workout program that focuses on getting your heart rate up at least 50% higher than its normal rate.
The higher the heart rate, the more calories you burn. Your heart rate is how many times your beats per minute. In order to know whether your fat burning workout is effective, you can get monitors to tell you your number of beats per minute.
Since your number of beats per minute has to be raised during a cardio workout, you first have to measure your beats per minute when you’re sitting still.
This is your average rate. To find out how many beats per minute you need, take your average beats per minute and divide it by 2.
For instance, say your average heart rate is 100 beats per minute. This means that you need to raise your beats per minute by 50. In other words, your heart rate needs to be 150 beats per minute for an effective workout.
Training with cardio focuses almost completely on burning fat, which makes it ideal for our purposes here.
Here are some great cardio workouts to get your heart rate up:
- Burst training
These are all great for cardio workouts. But since cardio has more effect on heart rate and less on the muscles themselves, it’s most effective when combined with strength training.
So try this training programm and let's see how many pounds per week you'll lose!
Strenght Training To Lose Pounds Per Week
The purpose of strength training is to build and/or tone your muscles.
Not only does strength training burn fat, but the muscle mass has an effect on the calories to burn. The more muscle you have, the more calories you burn.
An effective way to practice strength training is with weights. It’s great for targeting specific muscle groups and building them through repetition. When you start weight training, you’ll probably want to start with weight machines.
There are a lot of different routines to lose pounds per week you can start with. But keep in mind that with strength training you going to start slow.
Don’t start out with the illusion that you’re going to be a champion lifter in a just a few days. You'll need more time to lose 20 pounds in one month.
What Can You Do To Lose Weight Fast : Don't Fantasize
Fantasy goals, like losing 40 pounds instead of losing 20 in one month, are one of the quickest ways to discourage yourself.
To reach a diet to lose 20 pounds, you have to start out with realistic goals.
Does your schedule only allow you 10 minutes of training a day? Then counter that by adjusting your daily calorie intake.
If you’re not the one in control of shopping for groceries, adjust your exercise rate accordingly.
3. Eat And Lose Weight
Eating healthy during a weight loss program is every bit as important as working out. As we all know, there are foods you have to avoid like the plague sugar.
If you’re trying to lose weight, there’s a lot more to dieting than cutting calories and avoiding sweets.
Go Healthy Eating
On a program such as this one, eating healthy to lose 20 pounds in one month is essential.
We’ve written several previous articles that include low-carb menu ideas. Take a look at them to help you on your healthy eating regimen to lose pounds per week.
Steer Clear Of Unnecessary Calories And Carbs
You have to find the best ways to lose pounds. In that purpose, satisfy yourself without the extra calories and carbs in your normal diet.
Your body only needs so many calories per day in order to function properly and healthily. The rest are stored as fat. In order to beat the “snack phenomenon”, try substitution. Or make the cravings work for you, instead of against you.
It's only if you follow these diet advice that you'll reach your goal to lose 20 pounds in one month.
If You Can’t Beat Calories
In any weight loss situation, snacking is going to be a danger. Especially if you’re drastically cutting your calorie intake. It’s inevitable. So in order to beat it, try making your three main meals smaller and snack periodically throughout the rest of the day.
This way, you are sure to lose 20 pounds in one month.
Just make sure you’re snacking on healthy foods that are acceptable in your 1 month diet to lose 20 pounds.
So if you want sweets, try fruit instead. There are even foods you can turn to that actually speed up weight loss.
Natural Weight Loss Reducers
While avoiding excess calories is one of the best way to lose pounds per week, there are foods that naturally make you lose weight:
- Grapefruit – Studies show that grapefruit produce noticeable weight loss results in diets. Some people speculate that it boosts the metabolism. However, if you intend to be eating it on a regular basis, check with your doctor. Grapefruit has been known to interfere with prescription medications.
- Coconut oil – Coconut oil has significant effects on lowering body fat when made a fixed part of the diet plan to lose 20 pounds.
- Green tea – Research shows that green tea helps prevent the formation of fat cells.
- Cinnamon – Among its other perks, cinnamon is also beneficial to weight loss by boosting and speeding the metabolism.
- Cayenne pepper – Research on capsaicin, one of the fundamental elements of spicy peppers, shows that it can be a weight loss essential. It has remarkable effects on the prevention of fat build-up and retention.
According to Dr. Mercola, other spices may be effective in a 1 month diet to lose 20 pounds: ginseng, black pepper, mustard seed, turmeric, ginger, cardamom, and cumin.
Besides, they're great ways to add interest to your weight loss menu.
4. Beat the Boredom
Don’t let yourself get bogged down in a rhythm. It’s one of the easiest ways to get bored with your weight loss diet. And when you’re bored with a routine, it’s almost impossible to stick to it. It may seem odd, but this tip goes for exercising as well as dieting.
According to Jillian Michaels, Everyday Health Fitness and Life Coach, once your body becomes used to a cardio training program, that program is no longer as effective. As for the weight loss diet, it’s easy to see how eating the same things could get old fast.
So keep your training routine and your weight loss menu fresh and interesting to lose 20 pounds in one month.
Remember to switch it up every once in a while and you’ll find much easier to stick to your goal of losing pounds per week.
5. Extreme Weight Loss Methods vs. Healthy Weight Loss Plan
Your goal to lose 20 pounds in one month is the right choice, but you shouldn't push harder than strictly necessary.
Healthy eating to lose weight should always be your goal.
Michaels also states that dropping your intake by 500 calories a day can cause your body to slow its metabolism to compensate. So you have to take that into consideration when you’re chopping your diet as opposed to exercising.
Since the weight loss goal here is rather on the extreme side, we recommend to monitor yourself carefully. Follow the program to lose pounds per week.
Weight Loss For Winners
This is a tough weight loss routine—not for the faint of heart.
But if you want to stick to your 20 pounds in one month diet, we can guarantee that you’ll have dropped that stubborn weight in no time.
Even if you didn’t have a specific goal, you’ll look and feel great by the time you’re through.
Nobody ever said dieting was easy. If you can stick it out, you definitely deserve a spotlight mention.
Are you working to lose 20 pounds in one month or a similar program? Let us know so we can cheer you on and encourage you!