How to Lose About 20 Pounds in 5-6 Months & Keep it Off

Many people struggle to keep their weight at a healthy level. Excess weight leads to major health complications, such as diabetes and heart disease. Overweight people also face other challenges ranging from difficulty finding clothes that fit, to discrimination in the workplace. Make weight loss easier by setting an achievable goal. Make a resolution to lose 20 pounds in five to six months. Any weight loss benefits your health, so start with 20 pounds and you may find the momentum to carry you the rest of the way to your ultimate weight-loss goal.

Instructions

• 1

  Commit to changing your lifestyle. You can lose 20 pounds in five to six months, but the only way to keep it off is to commit to better health habits. Taking five or six months to lose 20 pounds means changing the amount you eat enough to lose around one pound a week. Losing weight slowly will give you a chance to make changes gradually and develop healthier ways of cooking. Make your goal knowing that while you will have to do some work, you won't have to deprive yourself of good food.

• 2

  See your doctor when you want to lose weight.

  See your doctor. The doctor's scale will give you your accurate starting weight. The doctor will assess your overall health and can adjust your eating plan to best serve your unique health conditions. If you are taking medications that cause weight gain or prevent weight loss, ask your doctor if another drug without those effects can be substituted. Your doctor can also refer you to a nutritionist to help you make a nutrition plan that will help you lose 20 pounds in five to six months. The nutritionist can guide you both during your weight loss and afterward to help you keep it off.

• 3

  Know your limits. To lose 20 pounds in five or six months, you will have to consume less calories. Use the United States Department of Agriculture's MyPyramid Plan tool to find out how many calories you can eat in one day. The MyPyramid Plan's tool will calculate your calorie needs based on your age, height, current weight and activity level. Take advantage of free printable worksheets on the site for tracking meals and calories.

• 4

  Grains, protein, veggies and fruit make for a healthy meal

  Make your eating plan, either on your own or with a nutritionist. The MyPyramid Plan tool will calculate your serving amounts for each of the food groups. Plan your meals around these groups -- grains, vegetables, fruits, dairy products and meat. Use the My-Food-a-pedia tool to determine calorie counts of foods you add to your eating plan.

• 5

  Learning healthier ways to cook will help keep weight off.

  Learn healthier ways to cook. Choosing lower-fat alternatives for cooking helps cut your calories. Baking or grilling foods instead of frying also reduces calories. You will find that you can still enjoy many of your favorite foods by cooking them just a little differently. Making these changes permanent will help you keep off the weight after you lose it.

• 6

  Choose an activity that you like to lose weight.

  Find a form of exercise that you enjoy. Ideally, your workouts should vary between aerobics, weight lifting and resistance training, but most people need a slower start to an exercise plan. Consult with your doctor and discuss what level of exercise is safe for you. Then be honest with yourself about the level of activity that you will commit to doing three to four times a week for a half an hour. If aerobics aren't right for you, substitute a brisk walk or a swim. Pilates might not appeal to you so try dancing instead. Vary your routine so that you don't get bored. Keep moving to lose twenty pounds within your goal time of five or six months.

• 7

  Give yourself credit for your successes and don't dwell on your slips. If you do have a weak moment and eat more than you should, resolve to start anew tomorrow and forgive yourself. When you lose weight, buy yourself a new outfit or celebrate in some other non-food oriented way. Remember, you didn't gain all the weight in a day and that losing 20 pounds won't happen instantly.