Here is what a day of eating should look like while you're trying to lose this kind of weight: As you've heard before, breakfast is the most important meal of the day and this is not the time to skimp on calories. The average active man only burns about 3, calories per day -- a 2,calorie deficit would leave him with just calories to subsist on. Check out movie night at Fit Farm! Weight loss: 20 lbs the first month. Yes, I want to receive marketing communications. To burn to calories per day, you'll have to commit to an hour or more of cardio per day, depending on the activity you choose. Get Whippy with it!
Check your inbox for an e-mail with a link to download the recipes You've got two months to fit into a gown, meet your old friends for a reunion or hit the beach, and you want to look your best. You may be able to realistically lose 20 pounds in two months if you stick to a rather aggressive plan of diet and exercise, although losing 20 pounds so quickly might be too lofty a goal if you're already near your goal weight.
But, if you use sensible methods that still have you consuming at least 1, calories per day and gradually increase your physical activity levels, a pound loss in two months is OK. In the first couple of weeks that you begin a plan, you may lose more than 2. This gives you fat loss rules head start you need to stay inspired to stick with the plan for two months. The head start can also help you reach your goal as weight loss slows down when you get closer to your goal.
Determine your daily calorie maintenance needs according to your age, gender, size and activity level. A dietitian or an online calculator that takes these factors into account can help you. Once you know that number, determine how many calories you can reduce without dipping below 1, calories. The number of calories the average person needs varies widely -- it could be less than 1, calories or more than 3, If you're larger, younger and male and strict diet plan to lose 20 pounds in a month the higher end of the burn rate, you can reduce calories more than a smaller, older woman.
Plan to exercise to increase your daily calorie burn by whatever you can't reduce through diet. For example, if you need 2, calories per day to maintain your weight, you can trim to eat just 1, calories per day. You'll need to add more exercise and daily activity to increase your daily calorie burn by calories to reach your 1,calorie deficit goal.
A food diary helps you identify how you can easily trim calories without feeling greatly deprived. Cut out second helpings, extra spoonfuls of maple syrup, cheese on salads, samples at grocery stores, and bread with dinner to start reducing your intake. Cut back on sugary treats, refined grains and foods high in saturated fat to help reduce calories too.
Mindless snacking and stress eating contribute a lot of calories to days; keeping track of what you eat by writing it down also helps you identify these calories and triggers. Avoid processed foods as much as possible and make nourishing, satisfying meals with whole foods you find on the perimeter of the grocery store aisles. Lean protein, fresh fruits and vegetables, low-fat dairy and whole grains fill your cart.
Minimize restaurant visits, especially to fast food establishments. You have better control of a meal's ingredients and calorie content when you cook at home. Have a lean protein, fresh produce and a small serving of whole grains at most meals. For example, eat an egg with whole-wheat toast and a cup of berries at strict diet plan to lose 20 pounds in a month roast chicken breast with broccoli and brown rice for lunch; and lean ground beef with quinoa and a green salad for dinner.
Clear your pantry of convenience snacks such as chips, crackers and cereal bars. Have fresh fruit, low-fat yogurt or cut up diet drink recipes to lose weight instead. When you have a strict two-month deadline to lose the 20 pounds, you can't veer much from this restricted plan.
Alcohol, desserts and treats should be kept to a bare minimum. Cardiovascular exercise brings your calorie burn up, so you can meet your goal strict diet plan to lose 20 pounds in a month. To burn to calories per day, you'll have to commit to an hour or more of cardio per day, depending on the activity you choose. For example, if you weigh pounds, a minute elliptical session burns calories, but 30 minutes of walking at a brisk 3. Higher-intensity workouts burn more calories in a short period of time, but you have to work up to the fitness level to sustain them without causing injury.
If you're new to exercise, you may have to settle for more moderate, steady-state sessions as you gradually increase your stamina and strength. Resistance training plays a critical role as you lose weight at this relatively aggressive rate.
How To Lose 20 Pounds in Just 2 Weeks: how to lose belly fat
Dec 13, · Meal Plan to Lose 20 Pounds in a Month. To lose 20 pounds in a month, How to Lose 30 Pounds in 3 Months With a Diet Plan. Ranked #1 “Best Commercial Diet Plan” by US News & World Report. Start Now! The Mayo Clinic Diet | Free Diet Profile. Feb 04, · A Good Diet Plan to Lose 20 Lbs. in Two Months. lose 20 pounds in two months if you stick to a rather aggressive plan of diet and exercise, although.