When you want to lose 20 pounds, it may feel like a never-ending task.
So break down your weight loss goal into manageable pieces.
It's a good way to stay on track and it prevents you from getting discouraged.
By making changes to your diet, your exercise routine, and what you do in your free time, you can help yourself stay on track to lose 20 pounds.
Some of the best strategies involve making little changes and sticking with them as you try to lose 20 pounds, instead of making a difficult and strict diet for yourself that’s hard to stick with in the long term.
Eat More Weigh LessBy making small changes to your diet and exercise routine, you can find a balance between the weight loss you need and the nutritional goals that you have to have for a healthy body.
Try out some of these lifestyle changes and see which ones are a good fit for your activities.
39 Proven Ways To Lose 20 Pounds
1. Cut down your calories
When you think about the most basic way to lose weight, it comes down to eating fewer calories than you use in a day.
If you want to lose one pound every week, you’ve got to cut back about 500 calories per day to maintain that healthy rate of weight loss.
2. Get up and get active
Sitting on a couch all day just won’t give you the results you want. Even if you feel lousy, make it a point to take a ten minute active break every day.
Even something as simple as taking a walk during lunch can help you keep off the calories.
3. Don’t skip your evening workout
Sometimes all you want to do after work is curl up and snack, but that’s a good way to undercut all your efforts to lose 20 pounds.
Instead, make it a habit to stick with your exercise plan.
Plus, you’ll get a rush of energy, which is great when you feel wiped out.
4. Do some hard cardio
While it can be tempting to do calming yoga sessions during your workout, you won’t be able to lose 20 pounds that way.
Instead, make time for some tough cardio workouts a few times a week.
That will help you increase your metabolism and stay in shape.
5. Work out on the go
Some people like to skip their workouts when they’re traveling, but that can undermine your plans to lose 20 pounds.
Instead, make an effort to work out while you’re traveling. Most hotels have their own gyms, and you can always make time for some activities in your room.
6. Don’t obsess over a number
It’s not helpful to spend time weighing yourself all the time, because the number you see on the scale doesn’t reflect your overall level of fitness.
People with more muscle mass will weigh more than people with more fat, so a number can’t tell you that much.
7. Up your water intake
When you want to lose 20 pounds, start with the easy steps.
Make sure to drink a lot of water during the day, especially before meals.
Adding a glass of water before meals will help you stay hydrated, and it’ll stop you from overeating.
8. Eat your vegetables
Everyone knows they should eat veggies, but it’s easier said than done.
Make sure to get at least five servings of fruits and veggies during the day. You’ll also get extra fiber, which helps you stay full longer.
9. Don’t skip breakfast
Sometimes when you want to lose 20 pounds, you might think about skipping your meals.
That’s not a healthy way to start the day.
Instead, make sure you have something to eat in the mornings to get your metabolism going.
10. Have short and effective workouts
Don’t just spend hours at the gym fiddling away at weight machines.
Have a few short workouts every week, but put in all your effort.
You can get great benefits from short and intense workouts, so there’s no excuse to skip.
11. Enjoy your food
If you decide to go on a boring, tasteless diet, you won’t be able to stick with it.
Instead, make sure there is room in your diet for a few treats so you can reward yourself for meeting your goals.
12. Pay attention to your calories
Some people think that they can eat whatever they want as long as they work out, but that’s not true.
Even if you exercise a lot, you still have to consume fewer calories than you burn.
Don’t overeat just because you feel like it.
13. Add in the blueberries
These tasty berries pack plenty of antioxidants, without a ton of unnatural sugar.
If you need to add some fruit in your diet, try throwing some blueberries into your breakfast cereal, or snack on them in the afternoons.
14. Cut out your junk food
Even though it’s delicious, adding junk food to any diet will undermine your goal to lose 20 pounds.
When you want to reach for some crunchy chips, resist the urge. It’ll pack on the pounds.
15. Add in more fruits
When you want a snack, try adding in some fruits like plums, peaches, and cherries.
These sweet treats have natural sugar and no artificial products, so you can get a lot of nutrition without worrying about unhealthy additives.
16. Keep things fresh
Instead of eating a lot of processed food, make sure to get fresher ingredients and throw together meals yourself.
That way you have control over the different nutrients and won’t have to worry about too much sodium or salt.
17. Keep up the good habits
Once you start seeing results, it’s important that you stick with your plan.
Some people get excited and forget to keep eating healthy food once they start shedding pounds, and that’s not what you want.
18. Push yourself
Don’t let your body get lazy during workouts.
Try to switch things up once in a while, and make sure that you challenge yourself when you think you’re hitting a plateau. Keeping things mixed up will help you lose 20 pounds.
19. Add fiber to your mornings
You already know to eat breakfast every day, but how about what’s in that breakfast?
Add fiber to your breakfasts to help yourself stay full for more of the day, and that way you won’t have to have lots of unhealthy snacks.
20. Always stay active
Instead of stressing about your twice-weekly workouts, make it your goal to stay active in general.
Take the stairs instead of the elevator. Walk when you can. Little changes like this can help you lose 20 pounds over time.
21. Bring your lunch
It’s tempting to go out for lunch every day and pick unhealthy choices, but that will ruin your diet and your budget.
Instead, pack yourself a healthy lunch so you have good food to eat during the day.
22. Add in some chickpeas
The next time you want to grab an unhealthy snack, think twice.
If you can add some chickpeas to your diet instead, you’ll be able to tame some of those cravings. Some dieters find that snacking on chickpeas helps them avoid more unhealthy choices.
23. Use your music
This might be common knowledge, but it’s still important to remember.
People who listen to music that gets them pumped work a lot harder at the gym, and you definitely want to make the most of your workouts if you plan to lose 20 pounds.
24. Pay attention to your workouts
Do your best to stay focused at the gym, and that means not checking your email all the time or replying to texts.
Stay attentive to your body and the hard work you’re doing, and then check your phone later.
25. Try a morning workout
Sure, it’s hard to wake up in the morning and then push your body through an exercise routine.
But if you make the time, you will feel a lot better during the day. It’ll help your mood improve, and it’ll kick start your whole day.
26. Try blue dishes
According to several scientists, the color blue can work to suppress your appetite.
It might be a little strange to use blue dishes, but your stomach will reap the rewards. Try starting with just one plate and see if it helps.
27. Pay with cash
It’s easy to overindulge if you can put all your shopping ingredients on a credit card.
But that’s a good way to waste food and money. Instead, see if you can pay for your groceries in cash.
You’ll be less tempted to waste money on junk.
28. Increase your muscle mass
It’s great to add more workouts to your day, but they can only help so much.
The best way to lose 20 pounds is to increase your muscle mass, because that will increase the calories your body burns overall.
29. Find a workout for your body
Some people love to run, while others like pilates, or other group classes.
If you have a workout you hate, you won’t want to get up and exercise.
Find something that is right for your body and your body type.
30. Work out at the same time every day
If you work out in the mornings sometimes, and then in the afternoon and evenings other days, your body can’t get into a good habit.
Pick a time to work out every day, because you’ll get used to exercising at that time.
31. Keep a food diary
When you’re starting on your journey to lose 20 pounds, begin by tracking all the things that you eat and drink during the day.
Sometimes you’ll be surprised by all the useless calories you have when you aren’t even thinking about it.
32. Have a motivational board
Hunt down some pictures and places that inspire you to stick to your plan to lose 20 pounds.
That way, when you aren’t feeling like working out or eating some veggies, you can look at your motivational board and get back on track.
33. Try some meditation
It’s not just a religious activity! Adding some mindfulness practices to your daily routine can help you stay focused during the day.
It only takes a few minutes to add meditation to your day, and it’ll help you in many ways.
34. Get support from friends
Make sure that your friends and family know about your plan to lose 20 pounds.
With them to support you and keep you motivated during tough times, you can have your own personal cheerleading team.
35. Don’t overload on your carbs
Since eating refined carbohydrates can get converted straight to fat, they’re not healthy for your body.
Instead, try substituting whole grain products for the refined carbs in your diet.
It’s tough at first, but your body will thank you.
36. Avoid extra sugar
When you’re trying to lose 20 pounds, added sugar is your enemy.
Check for it in your snack foods, drinks, sauces, and cereals. If you find a product with lots of added sugar, try to get a healthy replacement instead.
37. Add in more protein
It’s easy to get hungry during the day if you don’t have enough protein in your diet.
Look for it in leafy greens, meats, and some kinds of beans.
That way you can keep your body healthy as you lose 20 pounds.
38. Avoid adding salt
If you eat too much salt, your body will have to store extra water to counter its effects.
That means bloating, which doesn’t help you lose 20 pounds.
Try to resist adding salt to every food, and instead season things with other spices.
39. Try eating half
The next time you go out, eat half you meal and take the rest home.
You’ll have lunch for tomorrow, and you probably won’t even miss the extra food.
There You Have It
You now have 39 proven ways to lose 20 pounds.
Now it's up to you to take action.
But if you're not quite ready yet and want some more ways, we've got you covered...
Get More Ways To Lose Weight FastCheck out the video below...
...Share this post with your friends...
...And check out one of the related posts below!
Share this Post