It is quite possible to lose 20 lbs quickly at home. There are effective ways to lose weight. You will forever say goodbye to obesity and get the figure you dreamed of. Read the entire article to the end and beyond.
I want to lose 20 lbs: a clear plan of action
It’s up to you how to lose 50 pounds in a week, month, or even a year. Follow our clear plan of action from your dietitian.
1. Plan your diet
It is important to make a meal plan using nutritious foods. When developing a dietary menu, adhere to the rule: 50% vegetables, 25% carbohydrates, and 25% protein products. Eliminate too salty, spicy, and smoky French fries from your planned menu. Prepare the most balanced and healthy food for children.
2. Food balance (on your plate)
Fast weight loss also depends on what you eat. If you want to lose weight quickly, you need to monitor your diet. And don’t worry, we’ll help you lose 20 lbs.
Your plate should look like this: 50% vegetables, 25% protein, and 25% healthy carbs.
Vegetables are very important for weight loss, they turn off hunger receptors, contain a minimum of calories, and speed up metabolism. When the plate contains half the vegetables you eat, the weight melts.
Protein is also important and will help you lose 20 lbs without losing muscle mass. Ideally, 25% of your daily diet should be protein, which burns fatter, reduces appetite, and even promotes muscle recovery.
Here is a list of proteins:
- Poultry (chicken and turkey);
- Dairy products (yogurt, cheese, milk);
- lean meat.
For those who prefer vegan and vegetarian sources of protein:
- Beans, peas, and beans;
- Walnuts (almonds, peanuts, cashews);
- Seeds (pumpkin and chia seeds)
Healthy carbs are great for losing weight quickly:
- Wild and brown rice;
- Whole grain cereals;
- Whole grain bread, pasta, flour.
A diet based on natural foods is the key to losing weight quickly. Chemical preservatives and derivatives, sweeteners, and thickeners actually cause weight gain. So eat naturally.
3. Drink water.
Increasing your water intake is the easiest way to make a big change and lose 20 lbs. So pour yourself a glass of water and drink it right away, I’ll wait.
Water naturally speeds up metabolism and detoxifies.
Goal: 2 liters is guaranteed to speed up the metabolism and remove all toxins that prevent weight loss.
If you don’t like the taste of water, I recommend trying detox drinks that are nutritious, detoxify, and help you lose 20 lbs faster.
4. Reduce your appetite.
The appetite will come no matter how disciplined you are. What will you do then?
Replace the candy with fresh fruit:
They suppress appetite, hunger, and sugar cravings.
Replace sour candy:
- pink grapefruit;
- a handful of raspberries or grapes.
Desire for chocolate
Eat 1-2 cubes of dark chocolate. Better yet, wait until it melts in your mouth. Better than jumping on a whole bar of chocolate.
Cravings for salty
Don’t even think about eating fries, cut them up.
Cravings for carbohydrates
Did you know that the average potato contains only 163 calories? For muffins, make baked potatoes with Greek yogurt and chopped green onions. Such a dish will help to overcome the cravings for starchy foods.
5. Fruits and vegetables rush to the rescue.
Why are we always looking for food without calories? What to eat to lose 20 lbs and as much as possible without unnecessary calories. Instead of fighting, let’s work with it.
Eat as many vegetables as you like and treat them like they have no calories.
Fill your plate with vegetables at every meal, ideally more than 50% full. This will keep you full without extra calories. There are hunger sensors in the brain, and this is the only way to turn off appetite-boosting receptors.
Have you ever noticed that you feel hungry again a few hours after a greasy (but delicious) meal? This is because you haven’t turned off your hunger receptors and your body craves more and more fatty foods.
What if you hate vegetables? Make green smoothies with vegetables, fruits, and herbs.
6. Correct breathing technique.
Once you’ve learned how to deal with stress, it’s time to counteract this harmful ability with proper breathing techniques. To do this, use method 4-7-8:
Breathe in the air and count to 4.
Hold your breath and count to 7.
Then exhale slowly and count to 8.
Make sure you breathe out through your mouth. Repeat the exercise 8-10 times or as many times as you can. Dieting can help suppress and further control appetite.
7. Be honest with yourself.
Are you really doing everything in your power to lose 20 lbs, or do you want to relax? Be honest with yourself; There is no easy way and you know it. To lose weight quickly, you need persistence and a little stamina.
If you are not psychologically ready to lose weight, it becomes difficult to succeed.
We often like to make mistakes by coming up with various excuses. This must be stopped if you want to lose weight. Be honest and hard on yourself when it comes to diet and exercise.
8. Go to the supermarket once a week.
One of the best ways to lose 50 pounds is to make a shopping list and stick to it. This shopping list should include all healthy weight loss foods. If you stick to this list and only go to the supermarket once a week, you won’t be tempted to buy junk food.
9. Take a photo of yourself.
Take photos to track your weight loss. This motivates you to keep losing weight.
The golden rules for losing weight
The golden rule is to never give up. If you want to lose 20 pounds very quickly, you need to be willing to do whatever it takes to lose those extra pounds.
Another golden rule for those looking to lose 20 pounds is to start every meal with a green salad seasoned with lemon and olive oil. Mayonnaise lovers should definitely forget about this prohibited product. The use of lettuce improves the digestion process, the absorption of food, and the elimination of harmful components from the body. For breakfast, you can eat buckwheat or oatmeal without salt and sugar.
It is not recommended to consume carbonated drinks, especially sugary drinks, yeast baked goods, pickles, and pickles. During the diet, you should forget about the freedom of food intake. You do not need to think that nothing will happen from one bite, as the second and third will follow, which will surely restore all the lost kilograms.
However, even if the arrow on the stairs quickly descends, you do not need to relax. You must test yourself every day and resist the temptation to simply not buy prohibited items.
Regular exercise doesn’t mean going to the gym every day, exercising, and putting more stress on your body. While this promotes rapid fat loss, it is not always possible. There are other exercises that you can do at home to lose 20 lbs.
A few simple weight loss exercises:
- Go upstairs;
- Aerobics can be done at home;
- just a walk with the dog.
Increased physical activity in the morning is not recommended, as this can cause a strong appetite. The calories burned will definitely want to come back. It is best to focus on yoga or aerobics. These systems contribute to the accumulation of energy in the body. Do not forget to walk in the fresh air and of course visit the sauna once a week.
Another tip is to get a weight that will help you keep track of your weight and weight loss every morning. The positive results of hard work motivate people to take more radical action.
Ways to lose 20 lbs
So, in order to lose 20 lbs, you should follow the classic tips:
- Limit your fat intake and replace it with low-fat foods.
- Include more vegetables in your diet.
- Replace sugar with fresh fruits and nuts.
- Wholemeal bread instead of sandwiches.
- Take vitamins.
- Don’t eat at night. No later than 20:00.
- Drink plenty of fluids (water and detox drinks).
- Eat small meals 5-6 times a day at specific times.
- Love sports.
- Move more.
- Get some sleep.
The main thing that everyone who has successfully lost weight should remember is to maintain the achieved proportions. Even rapid weight loss can quickly return.
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