How to Lose 20 Pounds Fast, Easy & Healthy

Losing weight the healthy way entails expending more calories through exercise than you consume in your diet. A 3,500 calorie deficit equals one pound of weight loss. Through diet, exercise and healthy lifestyle, you can lose 20 pounds of fat for better health and well-being.

Instructions

• 1

  Track every calorie you consume in a food journal to keep track of what you are eating and drinking daily. Use a homemade food journal or purchase one that meets your needs. Keep in mind that every calorie counts, even if you just sneak a bite of something.

• 2

  Drink water before and after every meal. While the minimum water consumption for an average person is 64 ounces per day, you should actually consume more if you are overweight. Take your weight and cut it in half; this number is how many ounces of water you should strive to drink every day.

• 3

  Eat smaller meals and eat more often, rather than eating fewer larger meals. Aim for four to five meals per day, each amounting to approximately 400 calories. When you eat more often throughout the day, it keeps your metabolism going for faster calorie-burning power.

• 4

  Participate in at least 30 minutes of cardio exercise between three and five days per week. Experiment with different types of cardio exercise including walking, running, bicycling, swimming, hiking and aerobics.

• 5

  Participate in strength training exercises at least three times per week. Strength training builds muscles, and muscle tissue burns calories more quickly than fat tissue can. When you boost your overall strength, the result is the ability to burn calories and lose weight more quickly.

• 6

  Track your weight loss and other measurements consistently. Weight is not the only thing that matters when getting healthy. Measure your chest, waist and hips and track how these measurements change over time. Consider how you feel and journal changes in mood or overall health as you lose weight as well.

• 7

  Ask questions of professionals when you are unsure of how to proceed. Nutritionists, physicians and personal trainers will be able to help you fine tune your weight loss plan to achieve your goals. Work with professionals to have your questions answered and to put your weight loss efforts on the right track.