Hey there, the viewer. Losing weight can be tougher than gaining it. But if you’re looking to make a physical transformation, have we got some tips for you! Let’s discuss 9 Healthy Ways to Lose 20Pounds Quickly. You may be asking, “why 20 pounds”? A 20-pound weight loss is enough to decrease your body fat and lower your blood pressure. So what don’t I eat? How much water should I drink? Are “cheat days” actually good for you? We’re talking all that AND more!
Count Your Calories
When beginning your weight loss transformation, calorie counting is a great first step to get on track. Did you know that the average adult is suggested no more than 2000 calories a day? While this seems like an awful lot, it’s certainly easy to lose track and go over.
The average Big Mac combo from McDonald’sis 1100 calories alone. As it turns out, the daily intake for the average woman is actually between 1600 to 2400 calories, while a man is 2000 to 3000. Needless to say, there’s work to be done for many of us. For starters, try reducing your portion size with each meal.
If you are going to go ahead with that McDonald’s combo, skipping fries subtracts up to 510 calories already. While counting calories is a great first step, it cannot be the only one you rely on to lose weight. Over time, you should be making healthier diet choices such as…
Eating More Fiber
Since fiber moves slowly through your gastrointestinal system, it keeps your stomach feeling full a lot longer. Due to its benefits, a daily fiber intake between 25 to 30 grams is recommended. But most people only consume an average of15 grams per day.
A 2001 study concluded that increasing your fiber intake by 14 grams per day led to a 10% decrease in calorie consumption. Over four months, this fiber increase counts for a 4.5-pound weight loss.
Stop Eating Before Bed
Imagine the terrifying thought of downing a whole pizza to yourself before hitting the sack… Well to many folks, that’s a reality. This includes me as well. Don’t tell anyone… Eating before bed is a major contributor to weight gain. It is recommended that your final meal of the day should be around 2 to 3 hours before going to sleep. This way, you have time to work off some calories before your body shuts down for the night.
Consuming a meal, especially one high in calories, causes your level of body fat to increase while asleep. This is why we often wake up feeling exhausted and miserable. Eating late will make you feel fewer hungry the following morning. As a result, your first meal of the day may be larger than it usually is, causing you to overeat. Over the day, your body may still be busy digesting food. This means that your dinner may overlap with your lunch, as you are still processing it from that afternoon.
Eat a Good Breakfast
This one may seem silly. Let me explain. If you eat before bed, you may not be in the mood for breakfast. Not only will a large breakfast set the tone for the rest of the day, but it also fills you up, lessening your desire for more food later on. Also, if you’re trying to live healthier, what better way to start your day than with a nutritious breakfast?
Cook three eggs, along with a few vegetables. Possibly finish the meal off with a banana. Keep in mind, adopting this routine alone will not help you lose weight. If you consume a large, healthy, fiber-filled breakfast while following other steps on this list, you will drop 20 pounds sooner than you think.
Cut the Carbs
You’ve heard this one before. Like cutting calories, reducing your intake of carbohydrates is extremely important when losing weight. It is also associated with decreasing your risk of Type 2 Diabetes. Cutting carbs is difficult. We don’t realize just how many we’re consuming throughout the day. If you’re following the standard 2000 calorie diet, you’re probably consuming 225 to 325 grams of carbs. If you’re trying to lose weight, cut your carb intake down to somewhere between 50 to 150 grams.
A study from 2001 showed that adopting a diet of lower carbs can slow down your appetite. This way, you are eating fewer calories. We’re not saying that you need to switch to the Keto diet right away. But if you’d like to shed a few pounds, reduce your intake of carb-heavy foods like sweet potatoes, oats, brown rice, raisins, and white bread. With this type of discipline, you will be one step closer to losing that 20 pounds.
Drink More Water
Let’s cut the food talk for just a second. Instead of worrying about carbs and fiber, focus more on water. No weight loss diet is complete without the proper consumption of H2O. Did you know your body is already comprised of 60% water? Since we are constantly urinating and sweating, it’s easy for us to lose that fluid. In the past, a daily intake of 8 cups has been suggested. But to avoid dehydration, professionals recommend that women drink up to 9 cups a day, while men have a max of 12.
Did you know that drinking 500 ml of water can speed up your metabolism by 30% within just half an hour? If you drink this amount before a meal, studies have shown that your calorie intake will decrease by 13%. If you stick to this routine, you will be closer to dropping your goal weight.
One of the smartest things you can do to lose weight is to take your time eating. Scarfing down a meal in a matter of seconds uncomfortable enough. You want to enjoy your food, don’t you? When eating slowly, your brain is tricked into thinking that your stomach is full. A study from 2010, which focused on 19 women, concluded that those who ate slowly saw an increased feeling of fullness along with a decrease in calories.
In another study from 2018, researchers discovered that subjects who ate at a normal pace were 29% less likely to be obese. People who eat their food in a hurry, tend to gain weight quicker, as their brain has not had enough time to process that fact your stomach is full. So if you do happen to order that Big Mac meal, the least you can do is slow down while your chewing. You want to savor every last greasy bite.
Lots and Lots of Cardio
How can we do a weight loss video without at least touching upon exercise? Cardio can contribute to better sleep, increased bone density, a boost in self-esteem, reductions in stress & anxiety, and of course… a healthier body. To lose weight, it is recommended that a person takes part in 30 – 45 minutes of cardio.
Did you know that running at a steady pace at 7.5 mph for 45 straight minutes can burn almost 700 calories? That’s some people’s whole lunch! While a steady routine of running is great, you don’t need to do it every day. Too much cardio can have some serious effects on your muscles. Due to this reality, it is suggested that you limit your cardio to 5 days a week instead of 7. This leads to my next point.
Have a Cheat Day
This one is extremely important. When we adopt a healthier living routine, it is easy to get too caught up in it. Don’t get me wrong, it’s great to be dedicated and you will see results in the long run. It’s just that to see results quicker, you need to have a resting period. How often do you hear friends of yours brag about their “cheat day”?
Each week, it is recommended that we take one day off from our regimen. And when I say a “day off”, I mean to eat what you please. This allows your body to hold onto the calories has received, while ensuring that your metabolism is still healthy. These new calories give your body something to burn should you choose to exercise the following day. It’s also good to note that depriving yourself of your favorite junk foods for too long will only lead to stronger cravings.
Over time, your mind will go crazy, eventually giving in to those urges and ruining your diet. Try doing your cheat day on a Saturday, as it leaves you something to work towards during the week. That and your Saturday night outing with friends is so much more fun when you can eat and drink whatever you desire. So grab that bag of Doritos, and shed those pounds!
Are you trying to lose weight? Let us know in the comments below. We would love to hear from you.