How to lose 20 pounds in a hurry? It sure isn’t easy – unless you know these rapid fat loss secrets!
How to lose 20 pounds? Weight loss is not magic. It’s cold headed calculation.
When you eat fewer calories than your body burns off, you’ll lose weight. It’s as simple and straightforward as that.
So how to lose 20 pounds?
By eating fewer calories! That’s right. Eat 20 pounds worth of lesser calories, or burn off the equivalent of 20 pounds.
That’s the only reliable, long-lasting, safe and sure way…
How To Lose 20 Pounds Fast
By eating the right types of fat burning food and exercising regularly according to a proven system, you’ll manage to lose 20 pounds in a reasonable period of time.
Very fast fat loss, however, will rebound just as quickly. That’s why it’s often better to aim for a gradual process of weight reduction – which you can then sustain for a longer period of time.
To achieve this goal, you must understand some fundamental truths about fat loss and weight management.
Know Your Metabolic Rate And Activity Level
Everyone burns fat and carbohydrate in your diet to generate energy.
The rate at which you do this depends upon your BMR (basal metabolic rate).
For women, the BMR is calculated using the formula:
BMR = 655 + (4.35 x weight in lbs) + (4.7 x age in years)
For men, this value is slightly different and can be calculated with this formula:
BMR = 66 + (6.23 x weight in lbs) + (12.7 x height in inches) – (6.8 x age in years)
Your body burns off fat at a rate determined by your overall level of activity.
For each grade or category of activity, you can assign a score to use as a multiplier to help calculate your daily calorie consumption.
- Light exercise = 1.375
- Moderate exercise = 1.55
- Heavy exercise = 1.725
- Sedentary = 1.2
By multiplying your BMR by your activity index, you can calculate how many calories you are burning daily.
Why does this matter?
Calories you consume in your diet are used to provide energy for various activities. And to lose weight, you must eat fewer calories than your body burns for its needs.
So the answer for how to lose 20 pounds is that it depends on consuming less calories than this figure.
To lose 20 pounds a month, you must cut down your calorie intake by at least 1,000 calories a day.
Understand The Effect of Exercise
Cardio exercises are crucial when it comes to losing 20 pounds fast.
Running, jogging, swimming, bicycling, dancing and other activities are equally effective in burning fat. High intensity interval training can help you lose weight fast.
The more intense your activity, the faster you’ll lose weight.
Weights training is also important in shedding fat. While lifting weights builds up muscle, it also burns calories that you eat and helps your body burn stored fat.
An average of 2 or 3 weight training sessions every week is optimal.
Keep all your exercise reasonable. By overdoing it you’ll run the risk of injury which will hold you back from continuing with it. This means your goal to lose 20 pounds will get delayed.
Eating To Lose 20 Pounds
Low calorie food that provides all essential nutrients and that also keeps you feeling satiated is the best way to reach your weight loss target.
- Load up on fruits, vegetables and whole grain.
- Say no to processed foods like cakes, bread, fries, oily and sugary items.
- Fiber is good.
- So is low fat food rich in omega fatty acids like fish and lean meat.
Steam your food instead of frying. Wherever possible, prefer fat burning foods over other kinds. Apples, olive oil, fish and ginger or garlic are all effective in helping to lose 20 pounds in a short time.
- Drink plenty of water and avoid soda or alcohol.
- Green tea is good because it turbocharges your metabolism.
- Eat healthy snacks.
- Make small portions.
- Have several small meals a day rather than 2 or 3 heavy ones.
- Don’t skip breakfast.
It may sound easy to lose weight by following this method. And it is indeed easy.
So the next time someone asks how to lose 20 pounds, share this approach with them.
Of course, for the best results you should follow a more detailed program that’s based on these principles. “14 Day Rapid Fat Loss Plan” teaches a safe and efficient system to achieve fat loss and muscle development.
Based on macro-patterning and adaptive response training workouts, this program is great for hitting your fat loss goals… and doing it safely, without any dangerous drugs, supplements or steroids.
Free Report Reveals HOW!
What Is Macro-patterning?
Macro patterning is part of the answer to how to lose 20 pounds. It is an effective approach to weight loss that is popular with users because it permits you to eat everything you want!
No wonder dieters who adopt this method are often happier than others on diets and programs that keep them hungry and craving their favorite foods.
But macro-patterning wouldn’t be popular unless people actually do lose weight by following it.
And what’s amazing with Shaun Hadsall’s program is how good it is at delivering results – even difficult stretch goals like losing 20 pounds in a really short time.
The macro-patterning approach to weight loss is based on a carb cycling system.
There are 3 different kinds of days:
- deplete days (you eat very less carbohydrate)
- baseline days (you eat enough to cover your body’s needs)
- cheat days (you are allowed to gorge on as much carb as you want)
The system helps fat loss by preventing your body’s shift to a fat-preserving metabolic compensation.
With regular starvation, your body thinks the food deprivation might last for a long time. As a compensatory mechanism, your body then tries to conserve fat for use against future emergencies.
With macro patterning, you avoid this protective mechanism – and this helps you lose weight… even as you eat more.
Adaptive Response Training
Another component of any effective weight loss plan that promises to help you shed 20 pounds quickly, like the 14 Day Rapid Fat Loss Plan, is adaptive response training.
Through a judicious mix of different weight loss workouts that optimize stress to relevant muscle groups, adaptive response training makes them grow bigger and stronger.
Beginners to fitness training find this program simpler.
You don’t require any equipment or accessories, and don’t need an exercise gym membership to do these workouts.
The routine is very effective at burning off fat at the same time that it bulks up muscle. So you’ll lose 20 pounds of fat, and simultaneously become stronger and more fit.
That’s the magic of the 14 Day Rapid Fat Loss Plan… and why people love it.
How To Lose 30 Pounds In 60 Days
A friend once asked, “How to lose 30 pounds in 2 months?”
It was a specific question, one that can be addressed with a systematic weight loss approach.
At the same time, this remains a challenging goal to accomplish.
Here’s an outline of how to lose 30 pounds in 60 days – without dangerous drugs or drastic diets.
1. Create Your Plan
When you consider how to lose 30 pounds in just 2 months, you’ll realize intuitively that it is not going to be easy.
Most weight loss plans will encourage you to lose 1 or 2 pounds every week. But even at that rate, you’ll only lose 24 pounds in two months.
The key is to remind yourself that the 30 pounds can only come from excess fat.
If you’re not overweight, this plan is ridiculous. Your weight loss efforts will leave you weak and unhealthy.
But if you are seriously overweight, then losing the 30 pounds can make you healthier and fit.
Eating less alone won’t work.
The starvation response will kick in and your body metabolism will adapt to the low calorie intake without losing fat.
You’ll need to combine a diet plan with exercise workouts to achieve weight loss. To lose 1 pound, your body must burn off 3,500 calories more than you eat.
For perspective, running a mile will burn off 100 calories.
However, weight is made up of muscle, fat and water. Losing different components can help you bring down weight.
The best way to lose 30 pounds in a few months is to focus on reducing whatever you can without harming your health.
Setting targets is mandatory.
It will help you stay on track and measure your progress towards your goal. Mini goals or milestones along the way will keep you motivated as you progress.
2. Get Diet Advice
Before beginning your diet, calculate your basal metabolic rate.
This is unique to each person and will determine how many calories you need to stay healthy. Since your weight loss will depend on eating fewer calories than you burn off, the BMR helps you decide how much to eat.
Don’t skip meals.
Dieting is about eating less, but not fewer meals. That only triggers a starvation reaction and can be counter productive.
Consume lean protein and carbs, while avoiding fats. Turkey or chicken breast, fish and lean dairy are popular favorites among those who want to lose 30 pounds.
Complex carbs are better than simple carbs or sugars because they take longer to digest and have a lesser glycemic index.
White bread, soda, cookies and pastries are best avoided during your diet. Whole wheat bread, pasta, brown rice and vegetables or fruits are preferable.
Healthy fats like olive oil, avocado, nuts and pumpkin seeds are desirable while losing weight. Saturated and trans fats are terrible for weight loss and will add extra belly fat.
No matter what you eat, ensure that you get a balanced intake of nutrients, vitamins and energy-giving calories.
3. Exercise Regularly
Daily exercise is a critical step if you are serious about how to lose 20 pounds or more in two months.
You’ll have to find time in your daily routine for exercise workouts. Games and sports will deliver additional weight loss impetus to your plans.
Making exercise a habit will ensure your weight loss remains permanently.
Find a friend to exercise along with for motivation and enjoyment. Interval training is more effective by burning more calories.
Your workout must be a combination of weight lifting, non-weight bearing exercises and cardio workouts.
If you’re serious about how to lose 20 pounds, you’re going to need discipline and motivation above and beyond the normal dieter and casual weight watcher.
There will be moments when you slip, but as long as you catch yourself and get back on track, you’ll be able to reach your stretch goal of losing 20 – or even 30 – pounds in two months.