How to Lose 20% of Your Body Weight in 20 Weeks

    To slim down, you’ve to change your diet regimen and your way of living. Set a goal, like losing 20 percent of your body fat in 20 weeks, to keep you on track and motivated. Since 1 pound equals 3,500 calories, you’ve to enhance your task level to burn additional calories, while likewise cutting back on the calories you consume. Compute just how much weight you’ve to lose each week and take note of your diet and workout patterns.

    Items you’ll need

    • Exercise clothing
    • Gym shoes
    • Water bottle and water
    • Free weights or exercise bands

    1

    Do the mathematics. For instance, if you weigh 180 pounds, 20 percent of your body fat would be 36 pounds. This averages a weight loss of 1.8 pounds per week. To lose this quantity of weight, you’d need to enhance your activity level and cut your calories by 6,300 weekly.

    2

    Calculate the caloric expense of aerobic tasks you like and monitor your calories burned. For instance, a 180-pound female burns 8 calories a minute by either hiking or low-impact aerobics. According to the Centers for Illness Control and Prevention, you ought to engage in at least 150 minutes of aerobic activity weekly, for a total amount of 1,200 calories burned weekly.

    3

    Supplement your aerobic task with strength training at least two days a week. Strength training will tone your muscles and give you a leaner appearance while burning calories. For example, a 180-pound woman will burn 960 calories a week lifting weight at an energetic level of intensity for one hour, two times regular, according to CDC guidelines.

    4

    Cut your calories. For instance, the 180-pound lady working out as outlined would burn 3,120 calories per week. She must also cut her calories by 3,180 weekly or 454 daily. Make small modifications, such as lowering section sizes, consuming water between bites, stay clear of trans-fat and pick fruit over processed desserts.

    5

    Motivate yourself to keep your goals. Make your workouts enjoyable. Vary your exercises to keep them fascinating, workout with a friend or join a course. Sneak in exercise throughout the day, such as walking to work or taking the stairs.

    Warning

    • If you’ve a medical condition such as diabetes, heart problem or obesity or you’re have a less active way of living, consult your physician before beginning an exercise program, according to MayoClinic.com.