Are you looking to shed 20 pounds quickly and safely but don’t know where to start? Don’t worry, the Fit Mother Project has the solution for you!
To lose weight effectively, you need a plan. This includes a well-balanced diet, a consistent workout routine, and maintaining a positive mindset. You don’t need to rely on trendy diets, expensive gym equipment, or gimmicky programs.
Here’s a straightforward guide to help you get ready for swimsuit season or any upcoming event, while also ensuring the weight stays off for good.
How To Lose 20 lbs?
When it comes to losing 20 pounds, the time it takes depends on your chosen meal plan, calorie intake, and activity level. While you can achieve rapid weight loss with very low-calorie diets, a slower pace is better for long-term success.
Do It At Safe Pace
A safe rate to lose weight is around 1-2 pounds per week by reducing your daily calorie intake by 500-1,000 calories. With this approach, you can expect to safely lose 20 pounds in about 2-3 months.
Losing Calorie Goals
Setting calorie goals is crucial. Consuming 1,200-1,500 calories per day can help many women lose about 2 pounds weekly, but the amount of weight you lose depends on your current intake.
Space Meals Properly
To maximize weight loss, it’s essential to space out meals evenly throughout the day. For instance, if you’re aiming for 1,200 calories per day to lose 20 pounds, you can divide your intake into smaller meals or incorporate snacks to curb hunger.
If you find yourself feeling hungry while on a 1,200-calorie diet, you can add nutritious foods like fruits, vegetables, healthy fats, or protein to help you feel satisfied without exceeding your calorie limit.
Here Are The Simple Guidelines I followed
Rule #1: Say No to “White” Carbs
Avoid any carbs that are white or can be white. That means steering clear of foods like bread, rice, cereal, potatoes, pasta, and fried foods with breading. The only exception is if you’ve just finished a resistance-training workout lasting at least 20 minutes. In that case, you can have these carbs within 1.5 hours after your workout.
Simply put, if it’s white, don’t eat it.
Rule #2: Stick to a Few Meals on Repeat
Successful dieters, whether aiming for muscle gain or fat loss, often stick to a few meals repeatedly. You can mix and match from these three groups for each meal:
Proteins:
– Egg whites with one whole egg for taste
– Chicken breast or thigh
– Grass-fed organic beef
Legumes:
– Lentils
– Black beans
– Pinto beans
Vegetables:
– Spinach
– Asparagus
– Peas
– Mixed vegetables
You’re allowed to eat as much of these foods as you like. Keep it simple by choosing three or four meals and rotating them. Many restaurants offer salads or veggies instead of fries or potatoes. Surprisingly, I’ve found that Mexican cuisine, with rice swapped for veggies, fits well with this “slow carb” approach.
Some people on low-carb diets feel low on energy and give up, not because the diet doesn’t work, but because they don’t eat enough calories. For example, half a cup of rice has 300 calories, while the same amount of spinach has only 15 calories! Since veggies aren’t calorie-dense, it’s important to include legumes for a calorie boost.
While some athletes eat 6–8 times a day to manage their calorie intake and prevent fat gain, I find this too inconvenient. I stick to four meals a day:
– 10 am: Breakfast
– 1 pm: Lunch
– 5 pm: Smaller second lunch
– 7:30–9 pm: Sports training
– 10 pm: Dinner
– 12 am: Glass of wine and some TV before bed
Rule #3: Stick to Zero-Calorie Drinks
Drink plenty of water and enjoy unsweetened iced tea, tea, diet sodas, coffee (without cream), or other low-calorie beverages. Avoid drinks like milk, regular soda, or fruit juice.
Rule #4: Have a Cheat Day
Designate one day each week as your “Dieters Gone Wild” day. For me, it’s Saturdays. On this day, you’re allowed to indulge in whatever you want. I use this day to enjoy ice cream, Snickers bars, Take 5, and all my other favorite treats without holding back.
How to Lose 20 Pounds: 11 Tips for Success
If you’re aiming to shed 20 pounds, here are some straightforward tips to help you achieve your goal and maintain your weight loss for the long term:
1. Get Sufficient Sleep
Prioritize getting enough sleep, as it plays a crucial role in weight loss. Lack of sleep can disrupt your hormones and lead to weight gain. Aim for 7-9 hours of quality sleep each night.
To improve your sleep, manage stress, exercise regularly, create a comfortable sleeping environment, and avoid stimulants like nicotine, alcohol, and caffeine before bedtime. If sleep troubles persist, consult with your doctor for assistance.
2. Reduce Sedentary Time
Minimize the amount of time you spend sitting, as prolonged sitting is linked to various health risks, including obesity and heart disease.
Opt for a standing desk at work, take the stairs instead of the elevator, incorporate short walking breaks into your day, engage in household chores or outdoor activities, and choose to stand rather than sit during events or sports games.
By staying active throughout the day, you can boost your calorie burn and support weight loss.
3. Drink More Water
Boosting your water intake is a top-notch strategy for feeling full without loading up on calories, helping you eat less during meals and resist unhealthy snacks.
Water occupies space in your stomach, tricking your body into thinking it’s full. To use this tactic effectively for losing 20 pounds, try:
– Downing 2-4 cups of water right after waking up
– Drinking 2 cups of water before meals and snacks
– Aiming for at least 12 cups daily if you’re a woman (16 cups for men)
Struggling to meet your water goals? Try adding ice or flavoring your water with lemon or fruit chunks for a tastier sip.
4. Eat Non-Starchy Vegetables First
Non-starchy veggies are packed with water and fiber but light on carbs, making them filling without packing on the calories.
When planning your weight loss meals, fill half of your plate with non-starchy veggies and dig into them first (after hydrating).
Some examples and their calorie content for a 1-cup serving include:
– Lettuce and leafy greens: 8 calories
– Celery: 14 calories
– Mushrooms: 15 calories
– Cucumbers: 16 calories
– Bell peppers: 18 calories
– Zucchini: 19 calories
– Tomatoes: 27 calories
– Cauliflower: 27 calories
– Asparagus: 27 calories
– Green beans: 31 calories
– Broccoli: 31 calories
– Onions: 45 calories
To jazz up your non-starchy veggies, try sautéing them in olive oil, seasoning with herbs, tossing them in an oil-based dressing, or dipping in hummus or Greek yogurt.
5. Eat Proteins and Carbs After Veggies
After loading up on non-starchy veggies, complete your plate with protein-packed foods and fiber-rich carbs.
Protein options:
– Lean meats like chicken and turkey
– Fish and seafood
– Eggs
– Tofu and seitan
– Low-fat cottage cheese
– Greek yogurt
– Plant-based milk
– Nuts and seeds
– Protein powder
Carb choices:
– Sweet potatoes
– Brown rice
– Quinoa
– Oatmeal
– Corn
– Peas
– Beans
– Lentils
– Other legumes
– Fruits
Fill about a quarter of your plate with protein and another quarter with healthy carbs to keep your meals balanced and satisfying.
6. Don’t Forget About Healthy Fats
While fats are higher in calories compared to protein and carbs, including healthy fats in your diet can help you feel full for longer periods, which is essential for losing 20 pounds.
Understanding the role of fats is key to achieving your weight loss goals.
Here are some examples of healthy fats that can aid in shedding those 20 pounds:
– Olive oil and other plant oils
– Avocados
– Nuts and seeds
– Nut butters
– Olives
– Fish oil
Consider adding an omega-3 fatty acid supplement, such as fish oil, which has been shown in studies to help reduce abdominal fat.
7. Weigh Yourself Daily to Track Progress
Once you’ve devised a plan to lose 20 pounds, it’s natural to want to track your progress and stay motivated.
Regularly weighing yourself can be more beneficial than you realize. Studies indicate that daily weigh-ins are more effective for weight loss than less frequent ones.
Make it a habit to weigh yourself at the same time each day, such as in the morning after waking up or before bedtime.
8. Reduce Stress
Stress can significantly impact your weight, similar to sleep deprivation. Chronic stress can disrupt hormones related to appetite and increase the risk of abdominal obesity.
To manage stress in your busy life, consider these strategies:
– Treat yourself to a massage or pedicure
– Learn to say no to activities that overwhelm your schedule
– Take regular vacations or mini-breaks
– Practice yoga or tai chi
– Spend time outdoors regularly
– Take leisurely walks
– Exercise regularly
– Ensure you’re getting enough sleep
– Prioritize self-care without feeling guilty
Taking time for yourself is essential for both your mental and physical well-being, aiding in weight loss and enabling you to be the best version of yourself for your family.
9. Eliminate Certain Foods
While occasional indulgences are fine, cutting out certain foods and beverages can help reduce calorie intake and support weight loss.
Foods to avoid include:
– Alcoholic drinks: 100-600 calories or more per serving
– Desserts and sweets: 150-600 calories per serving
– Sugary drinks: 100-300 calories per serving
– 1 large bagel: 300-400 calories
– White rice, regular pasta, and refined grains: 250 calories per cup
– Fried chicken: 400 calories per serving
– Large order of fast-food fries: 500 calories
– Big Mac: 500-600 calories
– Processed meats: 150-300 calories per serving
Cutting out these foods can reduce daily calorie intake by 500-1,000 calories and result in a weight loss of 2 pounds per week.
10. Choose the Right Workouts
Selecting suitable workouts is crucial for achieving your desired body shape.
For weight loss, focus on cardiovascular exercises or routines that combine aerobics with strength training to maximize efficiency.
Options include:
– Aerobic exercise most days for 45 minutes (aim to burn 400-600 calories per session)
– High-intensity interval training
– Regular weightlifting (try fat-burning circuit training)
Rotate through different workout routines regularly for optimal results. Strength training is especially important for women over 40 to prevent muscle loss and promote longevity.
11. Eat at Home vs. Dining Out
While dining out can be enjoyable occasionally, frequent restaurant meals can hinder weight loss efforts due to hidden calories and ingredients.
To accelerate weight loss, prioritize home-cooked meals.
