For snacks, have low-fat, plain yogurt with a smattering of berries, a scant handful of raw nuts and seeds, a piece of fresh fruit or an ounce of low-fat cheese with a few whole-grain crackers. When you have a strict two-month deadline to lose the 20 pounds, you can't veer much from this restricted plan. Summary Getting enough sleep and improving sleep quality could benefit weight loss.
One study in healthy men found that consuming 33 grams of insoluble fiber, which is commonly found in wheat and vegetables, was effective in decreasing both appetite and food intake The average active man only burns about 3, calories per day -- a 2,calorie deficit would leave him with just calories to subsist on.
Try minimizing distractions while eating, chewing your food more thoroughly and drinking water with your meal to help yourself slow down and enjoy. In addition, a month study in women found that each gram of dietary fiber consumed was associated with 0.
In the first couple of weeks that you begin a plan, you may lose more than 2.
Avoid processed foods as much great diet plan to lose 20 pounds possible and make nourishing, satisfying meals with whole foods you find on the perimeter of the grocery store aisles. Summary Refined carbs can increase hunger levels and may be associated with increased belly fat and weight gain compared to whole grains. For instance, one study in 2, people found that a higher intake of refined carbohydrates was associated with increased belly fat while a greater intake of whole grains was associated with less belly fat Not only does it require diet burn belly fat home remedy lifestyle changes, it also takes quite a bit of patience.
Stay Accountable Staying accountable to your weight loss goals is key to long-term success. In the first few weeks of weight loss, if you make big changes to your diet and exercise routine, you may see faster weight loss. Refined carbs have been stripped of their nutrient and fiber content during processing, resulting in a final product that is nutrient-poor.
By strength training, you preserve the lean muscle and subsequently bolster your metabolic rate, thus preventing a stall in your metabolism and weight loss. Don't deny yourself fat as it's necessary for proper bodily functions and vitamin absorption.
For example, eat an egg with whole-wheat toast and a cup of berries at breakfast; roast chicken breast with broccoli and brown rice for lunch; and lean ground beef with quinoa and a green salad for dinner.
Determine your daily calorie maintenance needs according to your age, gender, size and activity level.
Andrea Cespedes Andrea Cespedes has been in the fitness industry for more than 20 years. For example, if you weigh pounds, a minute elliptical session burns calories, but 30 minutes of walking at a brisk 3.
Weighing yourself daily, keeping a food journal and pairing up with a friend are all effective strategies to enhance weight loss. You've got two months to fit into a gown, meet your old friends for a reunion, or hit the beach prescribed meds to lose weight and you want to look your best. In extreme cases, in which you must lose weight to protect your health great diet plan to lose 20 pounds you're being prepped for weight-loss great diet plan to lose 20 pounds, your doctor may put you on a very-low-calorie diet.
As you lose weight, your calorie needs drop 25 to 50 calories for every 5 pounds you lighten.
Budget Time for Exercise Cardiovascular exercise brings your calorie burn up, so you can meet your goal deficit. To lose at this reasonable rate, follow a meal plan that restricts calories but still provides the nutrients you need from whole, unprocessed foods.
And just as getting enough sleep can set you up for success, sleep deprivation can cause the pounds to slowly pack on over time. Consuming high numbers of refined carbs has also been linked to increased body fat and weight gain.
For breakfast, your weight-loss menu might feature oatmeal cooked in water topped with fresh blueberries and low-fat milk; two eggs poached with a slice of whole-grain bread and an orange; or a smoothie made with half of a banana, low-fat, plain yogurt and whey protein powder.
You may need to increase your workout time or intensity a bit more and eat just a little less to continue to drop pounds.
For example, if you need 2, calories per day to maintain your great diet plan to lose 20 pounds, you can trim to eat just 1, calories per day. Count Calories It may sound like a no-brainer, but counting calories is one of the easiest and most effective ways to start losing weight fast.