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How Can I Lose 20 Pounds In A Month - InfoBarrel
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How Can I Lose 20 Pounds In A Month

By Edited Sep 26, 2015 0 4

Losing weight isn’t as hard as people make it out to be.  Forget all the crazy diets, pills, and workout equipment; you can lose 20 pounds in a month by simply counting your calories and exercising.  The key to being able to lose weight is consistency – being consistent with your exercise, and more importantly, tracking what you eat.  It is possible to shed bodyfat at a steady pace without doing a minute of exercise if you have the motivation to count your calories and macronutrients.  It may seem confusing at first, but with some basic nutritional knowledge, you can lose 20 pounds in a month.

NOTE: Although losing 20 pounds in a month seems like an ideal goal, I think it would be much more realistic and beneficiary to lower that number to about 8 to 12 pounds a month.  You should be aiming to lose 2-3 pounds a week, which is a very realistic and attainable goal.  However, losing 20 pounds in a month is often enough to get you to your goal of having a respectable body, so if you have the dedication, go for it!


The Most Important Factor for How You Can Lose 20 Pounds in a Month

The absolute most important factor for losing 20 pounds in a month is counting your calories. 

You must learn how to interpret these “nutrition facts” on everything you eat.  This is the key to losing weight.  Everyone maintains their weight at a certain calorie amount.  For example, I have a high metabolism, which means to maintain my current weight I would have to eat around 3200 daily calories.  If I wanted to lose 20 pounds in a month, I would lower my daily calories to anywhere from 2200-2800, depending on various factors, one of those being exercise.  Anything lower could be detrimental to my health and progress.  You want to find out what your daily caloric limit is to maintain weight, and then lower by about 400-800 calories to lose weight at a steady, safe pace.

Of course, you must also take into account the various macronutrients that make up a food.  You have probably heard a lot about how “carbohydrates” can make it harder to lose weight.  I would recommend you to go out and research more about macronutrients, but if not, just remember to get your calories from a variety of sources.  Sure, you could lose 20 pounds in a month by eating 1800 calories worth of junior chickens from McDonalds, but think about how many carbs, saturated fats, and cholesterol you are ingesting each day.  Balance out your calories from a variety of sources so you get all the macronutrients and vitamins your body requires daily.  Lowering your caloric intake to 400-800 below maintenance is the starting point for losing 20 pounds in a month.

As far as exercise goes, anything that brings up your heart rate will constitute as cardio and is considered exercise.  Essentially, exercise burns calories.  You do not have to exercise to lose weight, but if you do, it makes the process easier because you can eat a bit more, and of course, exercising daily provides tremendous amounts of health benefits to your body and will certainly help you lose 20 pounds in a month.

There are many website you can visit that will help you track your calories, weight, and overall progress.  These can help you stay motivated and help you find out the nutrition facts of any food you may have.  Learn to read nutritional labels!  They are key to your success in losing 20 pounds in a month.

That’s all there really is to it.  Create a note in your phone to track your calories and exercise, do it consistently every single day, and you will gradually be able to lose 20 pounds in a month.

Also, make sure you do not try and starve yourself.  You may think that if you eat way below your maintenance that it will help you lose weight even faster, but your body does not work like that.  Don’t go crazy, just eat 400-800 calories below maintenance and you will have no problem losing 20 pounds in a month.

-Eat 400 to 800 calories below your maintenance (find out your maintenance by testing it for a few weeks, start at 2600 for example and see how your body reacts).  Keep this consistent and keep a log in your phone or computer.

-Exercise!  20-30 minutes of jogging every day is all you need.

-That is!  Follow these two tips and you will be well on your way to losing 20 pounds in a month.

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Comments

Jul 29, 2012 10:59am
classicalgeek
It's that easy if you don't have certain problems, like insulin resistance or other metabolic dysfunction. I gained weight eating nothing but two plain skinless chicken breasts per day. There are many other reasons for weight gain and the problem is much more complex--or we would all be thin.
Jul 29, 2012 11:18am
lladir
Of course. However, I believe that if the American public had even the most basic knowledge of how calories in versus calories out works instead of fad diets and silly workout machines, many more of us would be thin. Besides, some people just love to eat and would require major caloric deficits to lose weight - something they would not see as worth it because of the availability of junk food and fear of exercise.
Jul 29, 2012 3:54pm
LavenderRose
The average American "does" have basic knowledge of how calories in versus calories out works. In fact, most Americans have been on a low calorie diet at some time in their life. Due to previous failure(s), they simply choose to ignore it. That's my experience.

Calorie restriction has been preached at me since I was a teenager, and although I've tried to follow such diets throughout the years, they left me hungry and fatter each time I tried. The only type of diet that has worked for me is carbohydrate restriction. I have lost over 100 pounds so far that way.

Carbohydrates do make it harder to lose weight. They keep your basal insulin levels elevated which interferes with how the body mobilizes body fat stores. Although simple low calorie diets work for people who are insulin sensitive, if you're more than a few pounds overweight, you are insulin resistant to some degree.

If you actually take the time to "watch" overweight individuals eat, you'll soon discover that most of them are not overeating. Most of them have metabolic problems. I eat far, far less than my husband or friends do, and yet I'm the one who is overweight. That's my experience too.

In my opinion, it's silly to try and compare the average American with someone who has a high metabolism and needs over 3,000 calories to maintain their weight. At that level of calories, the average American would be fat. I believe that because that's how many calories my sister-in-law was eating to maintain her 350 pounds.

My current maintenance level is 1800. I still have 50 pounds to go. Although I agree that calories count to a certain degree, there is no way I can lose 20 pounds in a month by only counting calories. It simply isn't realistic.
Aug 3, 2012 8:30am
aminur445
Throw out the Scales Weight does not accurately reflect the level of your fitness. If you should be measuring anything, it should be body fat, not the weight.
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