How to Lose 20 Lbs with Diet and Exercise
Goals in life, especially in weight loss routines should be quantifiable. It is always great to have a number in mind when you are trying to lose weight or attain a fitness goal. So, your goals could be:
- Shed 2 inches off your waist.
- Lose 4 inches off your hips.
- Achieve the 4-mile mark on your run.
- Lose 20 lbs.
When it comes to losing 20 lbs. it is easy to remember that you can do so with the right combination of diet and exercise. Here is what you should keep in mind.
Find the right plan for the right timeframe
As rough thumb rule, you can lose 20lbs within 60 days – if you would like a safe approach to weight loss. Severe weight loss is not a good idea at all because it may have long term repercussions on your health. Most experts agree that losing 2 or 3 pounds every week is a safe, achievable and realistic goal or plan to have.
Customize your diet plan
The easiest thing you can do is to tap into the internet or even mobile apps that will give you meal plans with calorie counts. Customize the same according to:
- Whether you are a vegan, vegetarian or meat-eater.
- Local produce that you should include in your diet.
- The time you take to prepare the various meals.
- Your food allergies – if any and so on.
It is also good to get an idea of your daily calorie intake and maintenance. This number will depend on your age, gender, your activity level and even current weight. 1200 calories is the bare minimum intake you need. Determining the calorie intake will help you choose your meals.
It is also important to customize your diet plan according to the social and professional life you lead. However, you simply must focus on sticking to your calorie intake even if you are at a party or are traveling somewhere. You need not necessarily be obsessed about calorie counting but you should certainly be aware of what you are eating.
Incorporating fruit, vegetables and healthier alternatives to your regular choices is a great way to boost the role that diet plays in your weight loss regime. Instead of tucking into a sandwich made of wheat bread, why not switch to bread made from different kinds of grains. A bowl of oats stuffed with fresh fruit, honey, dry fruits is a delicious way to start the day. You should also pay attention to the timing of your meals. It is good to be regular about meal times.
Stock your kitchen with healthy ingredients and ready to eat foods:
- Brown rice.
- Flax seeds.
- Lots of interesting spices.
- Frozen veggies and fruits.
- Different kinds of grains and so on.
This will compel you to make a dish only with these healthy choices. You could also make the process of preparing meals and snacks easier with the right kind of kitchen equipment. Invest in blenders, juice presses, processors and salad blenders. Cooking up something healthy will be done in the blink of an eye!
Exercise the fun way
Getting up at a particular time every day to go to the gym or even for a walk or run will never ever be mundane or taxing when you:
- Create a workout plan that has different things for you to do.
- Give your body a rest day every week.
- Choose a routine that you can measure and surpass periodically.
- Mix aerobics or cardio and weight into the routine.
Monitor your weight only on a dedicated weighing machine. Most machines differ in their readings and taking your weight on different weighing scales will only confuse about the weight that is coming off your body!
Mix it up when it comes to your body – if you are working out your legs today, then do your chest and back tomorrow. Give your body a day’s rest and then come back for a routine for your arms and biceps and then continue from there. There are a large number of exercises for every part of your body so ensure that you have cycled through them every few days.
It would be good to start with professional advice on how you should exercise. The fitness trainer will also be able to tell you the frequency with which you should be working out and the intensity as well. You can also break up your exercise routine into 2-3 sessions during the day.
There are quite a large number of workouts that you can choose from:
- Working out at the gym.
- Swimming, running, cycling, walking.
- Weights training of different kinds – barbells, kettle bells, dumbbells and so on.
- Equipment such as ropes, cycles, cables etc.
Combining strength training with cardio is one of the swiftest ways to lose 20lbs.