First, realize that at this moment you are standing on a floor in your house, not flying through the clouds. In other words, non-realistic goals never connect with reality. Be realistic; if you want to lose twenty pounds, make up your mind to do it. The best way to begin here is to look at the coming week and start working on it. Do not rush with the expectation of losing the twenty pounds in one day. Remember, baby steps will help you reach the aimed results. Be patient and realistic to reach you goals.
The following twenty tips will help you to lose twenty pounds easily and keep them off:
Are you ready to be very devoted?
Be honest with yourself; are you really ready to be devoted to the next step? Think deeply within yourself and determine not to spend the rest of your life dissatisfied with the way you look. Reasons may vary as to why you want to lose weight. Perhaps you’d like to attend a party in the best shape of your life; maybe you’re fearful of heart disease or diabetes. The reason for your enthusiasm for weight loss will differ from others, so it's very important to place and keep your personal motive in front of your eyes. So, be truly devoted, and when you are sure of your decision for your life, you can start. You set a goal of losing twenty pounds, which is not as difficult as it seems; be loyal to your decisions, and you will achieve your goal.
Weigh your self every week and take a picture.
Make it a habit to weigh yourself every week to know the changes taking place in your body. Take pictures of you in clothes that fit. As your diet progresses, compare the way you look each week; by this you will be the watcher of yourself.
Find the diet program that works for you.
Not every diet can work for you. Though a certain diet worked for a friend, this does not guarantee that it will work for you. Everyone’s body chemistry is unique, so understand your body’s nature and search for the program that is made for it. Weight watchers can give you the necessary support and diet experts to help you find the specific program that will help you lose the twenty pounds in a couple of weeks.
How many calories should you take in, and how many should you burn?
This is a table that will reveal the number of calories you should consume daily, in order to lose from one-half pound to two pounds per week:
Starting weight (pounds) |
Daily calories |
Under 180 |
1,500 |
180-215 |
1,600 |
216-250 |
1,800 |
251 or more |
2,000 |
Write down what you eat
Keeping a daily record of your meals will allow you to measure how far you must go to set proper daily food intake. Most people who do this lose weight faster and keep the weight off.
You have your own portion
Know that every person has his or her own program that works the best. There are no fixed quantities of meal that can work for everyone. Food portions you need will depend on many factors, including your body size and your level of activity. You need to put these parameters in perspective before you choose a food portion.
Count everything
You have to burn about 3,500 calories more than you eat to lose a pound. Count every calorie that enters your body, so you’ll be able to reach your goals of losing twenty pounds. You can increase the amount of calories burned by exercising.
Make plans in the near future
The first thing you must do in the morning is put forth a plan for the coming day. Plan what you will eat in your meals, the time of your workout, even the amount of snacks you will allow.
Let your hand be your guide
One hand full: one ounce of nuts
Your palm: 3 ounces of meat
A fist: the size of a cup
A finger: one ounce of cheese
You can ask your family and friends to help you with your diet program. For example, you can walk with a friend regularly, a joyful way to burn extra calories. Moreover, friends can call you every day to ask how the program is going. Have them remind you of critical points you may have forgotten. Your true friends will be there for you.
Do not starve yourself
If you enter a restaurant feeling famished, you will unconsciously pig on your meal, and are likely to order more than you can consume. In view of this, do not starve yourself, and become bearably hungry. Do not order high calorie drinks, and remember to always control the calories you take in. Start with a low calorie soup that partially fills your stomach; then, order a delicious fresh plate of salad with a low-fat dressing on it, like low-fat cheese. This will satisfy your hunger and not interfere with your diet program.
Change the plan to fit your daily program
If you are going to a dinner party, stay away from high calorie food through the day to eat heartier at the party. However, always keep calories calculations on your mind, and try to control what you eat in the dinner and not take in extra calories.
Sleeping is a gift for your body
Sleep needs differ from person to another according to age:
4-5 years old need from twelve to fourteen hours per day.
5-12 years old will need from eleven to thirteen hours per day.
12-19 years old will need from ten to eleven hours per day.
20 years and up will need from seven to nine hours per day.
If you do not obtain sufficient sleep, the hormonal and metabolic systems in your bodies do not function well, which will lead to rapid weight gain and frequent hunger.
Vegetables and fruits will save your body
Researchers have confirmed that the body requires the same amounts of foods every day; so, eating large quantities of vegetables and fruits will absolutely save you, for they contain much fiber and water. Fruits and vegetables also contain a proportionately small amount of calories, yet give you a feeling of fullness when you eat them.
Keep moving
Whether you go to the gym or walk for thirty minutes, both will produce the same effect on your twenty-pound weight loss program. To lose the extra pounds, move your body.
Add changes to your routine.
Walking is very supportive of your weight loss plan. Walk to work if it is close to home, or take a ten-minute walking after lunch; it is a calorie burning process. A twenty-pound loss can be much easier with twenty minutes of walking per day.
Drink carefully
You may take in many calories from soft drinks, alcohols and juices without even knowing how much you’ve gotten from them. So, watch what you drink, or you may destroy your diet.
Be truly committed
When it comes to your dietary rules, be completely committed to following them; they should consist of a minimum of 80% fruits, vegetables, low-fat dairy products and proteins, leaving you with 20% for whatever you choose. Keep the 80% fundamentals as healthful as you can.
Control the calories
Instead of having a meal with a mayonnaise and a glass of orange juice beside it, trade the regular mayonnaise for a fat-free one. And, instead of the orange juice, have a whole orange. This way you will save at least one hundred calories per meal.
Use smaller dishes
You will find yourself eating small amounts when you use small plates and lower amounts of juices when you use taller, narrower glasses. Calories will be decreased to a level that will render you twenty pounds lighter very quickly.
Sometimes you need to spoil yourself
You may have an occasional small piece of chocolate mocha with skim milk and a bite of a candy bar. It is okay, as long as it is a very small amount, so as not to feel deprived. This is not a torturous plan, but a simple one to make you happier.
Lose it forever
To prevent the excess weight from coming back, keep the good habits for life. Researchers found that people who lose an average of twenty pounds and keep it off are always exercising at the same rate after the diet program is complete. Keep the calories low; keep the foods healthy, keep the physical activity up, and you will keep the extra pounds off forever.
Daniel Moore