Losing weight is extremely challenging, no matter how much weight you want to lose 5, 10 or more pounds.
You need to change your diet and your lifestyle, but also your mindset. (1)
If you use some strategies recommended by experts you can make the weight loss journey easier and you can lose up to 20 pounds as fast as possible.
Maybe you can lose 20 pounds in a month, for example.
So, how to lose 20 pounds fast?
Here are 10 tips that help you achieve better results:
1. Reduce the intake of carbs
Eating fewer carbohydrates is one of the things that help when it comes to effective weight loss.
However, it doesn’t mean you should cut them out completely from your diet.
First, start by avoiding processed carbs such as biscuits, crackers, sweets, bakery products, white rice, bread, and pasta.
When you eat a lot of these products you easily gain weight and increase the amount of fats in your body.
2. Drink more water
When you drink more water you don’t put a lot of effort and this is one of the simplest things to do to start losing weight.
Research has shown that water can improve the weight loss process since it affects your metabolism and temporarily increases the number of calories your body burns after eating.
If you drink water during meals you can start feeling full and eat less food than usual.
You should drink 1-2 liters of water per day to get better results and lose weight faster.
3. Counting calories
It may sound easy and silly, but counting calories is one of the most effective ways to lose weight.
The weight loss process starts when you burn more calories than you intake, either by reducing the intake of calories or increasing your physical activities.
Nevertheless, counting calories won’t do magic for you and your body, but it can really be a powerful tool for weight loss if you combine it with healthy diets and a good lifestyle.
4. Increase the intake of proteins
The weight loss process requires a higher intake of proteins, which is very important for your body.
A diet high in proteins is connected with reducing fats and layers in your belly as well as improving your metabolism and muscles.
Proteins can also reduce your appetite and the intake of calories.
You can easily find these ingredients and implement them in your diet as a healthy source of proteins: meat, seafood, legumes, eggs, walnuts and other seeds high in proteins.
5. Include weightlifting in your exercising
Weight lifting and other strength and endurance exercises burn calories even after your training.
Many studies show that strength training speeds up your metabolism even 38 hours after weight lifting.
Moreover, training that includes strength and endurance exercises for 10 weeks can improve your metabolism for 7%.
It can also stabilize blood sugar levels for people with diabetes, and it can make you lose 3 pounds of fat.
Start with easy weightlifting at home and combine that exercise with squats and planks.
6. Sleep regularly
There is no doubt that a combination of proper diet and exercising is the best way to lose weight, but don’t forget that sleeping has a big role in that, too.
You should go to bed at the same time every night.
Try to stick to that routine.
According to research, you need at least 7 hours of sleep in order to affect positively the weight loss process.
Namely, the amount of leptin, a protein hormone that makes you feel full, is lower with people who sleep less.
That can cause hunger attacks and uncontrolled overeating.
7. Be persistent
You need to be responsible all the way through to achieve your goal.
For example, if you get on the scales every day you can lose weight and reduce the risk of getting back to your old bad habits.
Many experts recommend keeping a food journal.
One more thing you can do to stay motivated to exercise and lose weight is to join your friends who struggle with weight problems.
8. Cardio workouts
Adding cardio workouts is desirable in the weight loss process.
If you do 30 minutes of cardio during most of the week you can get fit as fast as some people who have been exercising for much longer.
The best option is to combine fast walking and running.
9. Eat slowly
When you eat slowly and carefully you get more aware of the goal you want to achieve.
That way you can help yourself during the weight loss process and in the meantime, you can enjoy your food.
Try to eat your food slowly and sip water during every second or third bite.
10. Eat high fiber foods
Consume enough fibers because they improve the work of your metabolism and they can help you lose weight; decrease your cholesterol levels and the risk of kidney stone and diabetes.
According to research, adults should intake 25-30 g of dietary fibers a day, but most of the adults intake only about 15 g.
You can find fibers in oats, chia seeds, peas, beans, apples, carrots, nuts, potatoes, and cauliflower.