How to Lose Weight in 20 Days

Consistent activity is required for quick weight reduction outcomes. By altering your diet and increasing your physical activity, you may safely drop 3 to 6 pounds in 20 days. According to the Weight-control Information Network, integrating healthy behaviors into your everyday life will not only help you lose weight, but it will also help you keep it off. Avoid fad diets and stick to a sensible weight-loss regimen. If you have a medical problem, get advice from your doctor.

Step 1

Based on your current weight, calculate your daily calorie requirements. To estimate a calorie deficit for weight reduction, use an online calorie counter. A 500-calorie shortfall each day equals a weekly weight loss of one pound. According to the Centers for Disease Control and Prevention, a 1,000-calorie daily deficit can help you lose up to 2 pounds each week safely.

Step 2

Limit your daily intake of meals or beverages that are high in empty calories. Soda or sugar-sweetened beverages, processed foods like chips and candy bars, and high-calorie fast food all lead to increased calorie consumption and weight gain.

Step 3

Low-calorie alternatives, such as fresh vegetables and water, should be substituted for high-calorie meals. Fruits and vegetables are inherently low in calories and do not include chemicals that promote bloating or water retention, such as salt. According to the "American Journal of Clinical Nutrition," drinking water instead of sugary or calorie-dense beverages is a simple approach to improve weight reduction outcomes.

Click here to loss your weight

Step 4

Keep an eye on your servings. At mealtime, use a smaller plate or just halve the amount of food on your plate. It's critical to keep eating frequent, well-balanced meals so that your metabolism doesn't slow down and weight loss is slowed. Don't give in to the temptation to skip meals.

Step 5

To burn calories, increase your physical activity. During your lunch hour, go for a quick 30- to 60-minute walk or jog, try a new aerobics workout DVD, or include interval weight training into your day. A minimum of 150 minutes of moderate- to high-intensity aerobic activity each week, such as cycling, swimming, brisk walking, jogging, or running, is recommended by the Centers for Disease Control and Prevention. At least 30 minutes of exercise five days a week will help you achieve your objective. If you're on a tight schedule, divide your workouts into three 10-minute sessions each day. To burn even more calories, aim for up to 300 minutes of moderately vigorous physical exercise each week.

Journal , Calculator and Other Things You'll Need

Tip

To stay on track, keep a daily diary of your food intake and calorie consumption.

Warning

Supplements sold for weight loss may not be beneficial, but they might be harmful. Before attempting to integrate supplements into your weight-loss strategy, speak with your doctor.

Click here to loss your weight