How to Lose 20 lbs In 1 Month

How to Lose 20 lbs In 1 Month

Having an excess weight of 20 lbs in your body can be a really bothering experience.  Many people try out the various methods suggested by their friends or relatives but do not get satisfactory results. For some people losing weight might not be that tough, but they realize that somehow they are unable to maintain the new weight that they have achieved. 

Within a few days they regain the weight they have lost and come back to their original shape. However following some highly effective and safe methods can help you to get rid of this unwanted mass in just a month and also help you to maintain that slim and trim figure on a sustained basis.

Weight loss of twenty pounds can be achieved in a month provided you follow an optimum blend of these three regimens – diet, exercise, and supplement/drug. Professional athletes mix all these three methods in their weight loss endeavors.  Various “slow carb” diets are also being devised which are extremely effective in the weight loss programs.  A few basic rules that always need to be kept in mind are:

Rule Number – 1: Avoidance of “white” Carbohydrates

The easy thumb rule would be to stay away from consumption of any carbohydrate diet that is white in color. So, the foods which fall under this category would be rice, bread, cereal, pasta, potatoes, and also fried food taken with breading. However exceptions can be made if you undergo resistance training. But to be on the safer side, it is better to avoid consuming anything white for carbohydrates.

Rule Number – 2: Persisting with the Same Meals Repeatedly

The people who are most successful in their dieting endeavors are those who persist with the same category of food products. This is true for both fat loss as well as muscle buildup programs. Given below are the food items which ought to be persisted with regularly. If you feel bored having the same dish again and again, then try to be innovative. Try out the various combinations possible with the food items mentioned.

Food Items for Protein Consumption: Egg white along with a complete egg, Chicken thigh or breast, Organic beef that is grass-fed, Pork

Leguminous Food Items: Black beans, Lentils, Pinto beans

Vegetables: Asparagus, Spinach, Mixed vegetables, Peas.

You can consume as much as you want of the abovementioned food items. Remember to stick with the basics like having meals four or three times a day. You have to eat in an intelligent manner when going out to dine at the restaurants. You can easily ask for vegetable or salad dressings from the waiters present over there. Try to avoid potatoes and French fries which contain a very high percentage of carbohydrates. You might be surprised to know that Mexican cuisine contains a substantially low amount of carbohydrates. Vegetables which are present are lower in carbohydrate content, when compared with rice.

Many people complain that they feel weak after consumption of diets which are low in carbohydrate content. Hence they quit from these diet regimes citing reasons of insufficient calorie intake. If you compare half cup of rice with that of spinach the calorie counts come to 300 and 15 respectively! You ought to remember that vegetables are calorically less dense and hence that has to be compensated by a leguminous diet for adding the caloric load. Although many athletes in order to boost their body metabolism split their diet intake for the entire day into 6 or 8 times, it is practically not feasible for the common person. .A good balance would be to consume food for 4 times a day. You can consider having your breakfast at 10 A.M., lunch at 1 P.M., a smaller lunch for the second time at 5 P.M., and dinner at 10 P.M. In between you can actively engage yourself in sporting activities in the evening from 7.30 to 9 P.M.

Rule Number – 3: Avoid Intake of Calories through Liquid Diet

Try to consume as much as water possible, as that would reduce your urge of having other high calorie beverages. You can also consume lot of unsweetened tea, iced tea, coffee (devoid of the white-cream), diet sodas and other low –calorie/no-calorie beverages.  Drinking soft drinks or juice prepared from various fruits should be avoided.  Research has shown that consumption of wine in limited amounts can help in fat-loss and in recovering quickly from the sport injuries.

Rule Number – 4: Give Yourself A Break for One Day In A Week

It is humanly very tough to always maintain a tight leash on your dietary pattern. You would definitely have the urge to indulge in some foods which you like. So keep one day allotted for that purpose. Allow yourself the freedom to eat whatever you feel like on that day. But remember that you would not even look back at those items for the next 1 week. This is really a very practical approach. Surprisingly, it has been noticed that instead of increasing your body’s fat content, this sudden increase in calorie intake for just one day enhances the rate of fat loss! You also ensure that the metabolic rate of your body is not hampered due to sustained calorie restriction.

Rule Number – 5: Effectively Implementing the Calorie Shifting Technique

The technique of calorie shifting can be effectively used for losing weight rapidly. This process involves fooling the metabolism system of your body. In this method you have to boost your body’s metabolism by eating meals several times a day and still managing to retain almost the same amount of calorie intake. Since you consume food in small amounts each time frequently instead of large volumes at one go, your body’s metabolism level is always raised thus effecting greater calorie burnout. It has been observed that a person can lose about 11 pounds of weight in just a week by implementing this method intelligently. You can stick with this diet till your desired results are achieved. So, if you want to achieve the weight loss of 20 pounds you can easily attain that within 30 days.