How to Reduce Weight in 20 Days

There are many benefits to losing excess weight; you will feel better, look better and it will improve your overall health. According to the National Obesity Forum, losing just 10 percent of your body weight decreases your risk for diabetes, heart disease and high blood pressure. Losing weight gradually, with the help of good eating habits and regular physical exercise, results in a reduction of fat.

Instructions

• 1

  Count how many of calories you take in. According to the Medline Plus website, you can lose weight the healthy way by reducing your calorie intake by no more than 500 to 1,000 calories per day. This results in a weight loss of approximately 1 to 2 lb. per week because 1 lb. of fat has 3,500 calories.

• 2

  Learn which foods are good to consume and eat up to six times per day to keep your metabolism burning fat. Fill up on vegetables and fruits because they are low in calories and high in fiber. Consume lean protein because it satiates and avoids loss of muscle. Choose slow digesting, complex carbohydrates over simple "white" carbohydrates. Don't be afraid to consume unsaturated fats found in raw nuts and avocados because they fill you up and slow down digestion.

• 3

  Begin a regular cardiovascular exercise routine. Workout on the stair-climber or elliptical machine or run, bike, swim or walk to get the heart rate up and activate your metabolism. Get at least 30 to 45 minutes of cardiovascular exercise daily, three days of the week.

• 4

  Accelerate your metabolism by lifting weights to increase muscle tissue, which forces your metabolism to go into overdrive and work all day long. Stick to a full-body weight lifting routine where you target all body parts. Train three days per week and train different body parts each time your train. Skip a day after each weight lifting workout to allow the muscles sufficient recovery time.

• 5

  Go to bed early enough so that you get 7 to 9 hours of sleep at night and you can optimize your performance the next day. The National Sleep Foundation website states that lack of sleep is associated with an increase of appetite, obesity, diabetes, heart problems and depression.