So battling the bulge? We all are! Yes, I know it is quite annoying thinking of one or the other way to reduce that flab from your body. Well, shedding pounds is not easy but not impossible too. With nitty and gritty tweaks in your lifestyle, you can lose 20 pounds. You heard it right. So without much ado, let’s go straight to the methods to shed pounds over a month’s time. You can lose weight:
- With exercise
- Without exercise
Losing weight whether it is 2 or 20 is challenging, so follow these simple rules to start with. Be patient though!
1. Stay Away from White Carbs
Avoid eating white carbs like potatoes, pasta, fried food, white bread, cereals and rice etc. These carbohydrates add on your body fat so they must be prohibited while you are trying to lose weight.
2. Add Proteins and Vegetables
To lose 20 pounds fast, you have to add lean proteins and as much vegetables as you can in your diet. Eat the same meals over and over and make sure to add these food items:
- Egg whites
- Chicken breast
- Black beans
- Pinto beans
- Mixed veggies
All these food items are healthy for your body and eating those 3 or 4 times a day will do wonders in your weight loss routine.
3. Avoid Drinking Calories
The intake of calories in liquid form is bad. All sorts of drinks like coffee, tea, ice tea, diet soda, fruit juice, milk and other soft drinks contain excessive amount of added sugars and calories. Make sure to avoid these beverages as much as you can and instead add lemon water in your day.
4. Beauty Sleep
Not getting enough sleep for days or months lead to weight gain. While you try to lose pounds, take your beauty sleep for at least 7 hours. If you don’t, your body will feel tired and won’t flush out the toxins making you to gain weight. Also, the metabolism gets slowed down a lot.
6. Go Green
Go crazy with salad as it is high in fiber, low in carbs, and calories. Eating a large portion of salad before meals is a sure shot way to reduce weight because it fills your stomach resulting which you eat lesser.
7. Stay Hydrated
Increasing your water intake helps in weight loss. It is revealed that combining low calorie diet with more water consumption leads to 44% more weight loss in 3 months. The body burns calories fast if your water intake is high and also it boosts the body metabolism.
Moreover, drinking water before meals keep your tummy full and you eat lesser. Make sure to drink 2 litres of water every day to lose pounds rapidly.
Try these exercises to lose 20 pounds if you want to get the results fast.
1. Add cardio
Cardio is much needed for everyone especially if you are looking to shed as many pounds as 20. This physical activity includes running, walking, jogging, jumping, rowing, and dancing at a faster pace. With cardio, the heart and lungs get strong and your body is able to burn more calories.
Cardio alone can bring out excellent results when it comes to weight loss because your body burns 500 to 600 calories per week in an average person. Go for 200-300 minutes of cardio exercise per week for significant weight loss.
2. Lift weight
To make the muscles strong and endurable, weight lifting is helpful. It is because, when the muscles are strong, your body doesn’t put on weight and that’s what you need. Burn more calories by adding resistance training and also achieve good metabolism. It is shown that 11 weeks of weight lifting boosts 7-8% metabolism and helps you lose 4 pounds over the time.
Start doing body weight exercises like lunges, planks, and squats to shed flab.
Brisk walk helps! Yes, it does. While you are at work, take out some time to walk for a while as it will keep your body moving. Walking for 30 minutes in the entire day is enough to burn extra calories that are taking a toll on your health. Go for 10 minute walk in three sessions five times a week to get amazing results. Also, it will increase your energy level and you will be able to do other exercises in a better way.
4. Work out
Work it out! Losing pounds fast sounds appealing but it does have its cons. The skin becomes loose and it is essential to tone the body. For that, you should do yoga, go for swimming, dance, and ride a bike or cycle. Also, it improves metabolism rate and boosts your confidence level.
5. Take Steps
Sitting for long hours in a day makes you gain weight and losing that flab becomes challenging. Take 5000-6000 steps daily as it keeps the body active, energetic, and full of enthusiasm. When you keep sitting on the desk, the digestion gets slow and your body doesn’t use the food as energy rather makes you feel tired. So before things get worse, get up and become active!
Walk to and from your office if it’s nearby your place or take stairs instead of elevator to make sure you take enough steps to shed 20 pounds fast. What’s more, it will boost your metabolism level while keeping you active throughout the day.
Losing 20 pounds is taxing as you have to give up on so many of your favourite things and adopt the habits you don’t really like. But you can do it with few simple changes to your routine, lifestyle, and eating habits. To aid weight loss, these tips can be mixed and matched which will also improve your overall health.