Losing weight can be extremely difficult and knowing what to do to lose weight can be just as hard. What if I told you that you could learn how to lose 20 pounds with some simple tips?
You might think that sounds too good to be true. But these are tips that actually work. The catch is that you have to really apply them. This is not a one day and done deal. You have to continue to make the right choices.
It might not sound fun that you have to put in the work. Just remember that these are simple tips. Some may seem harder to follow than others, but ultimately, they are pretty easy.
How to Apply These Simple Tips
Before we get into what the tips are, I feel we need to go over a few things on applying these suggestions.
I want to start by pointing out that your success is on you. I briefly stated this above, but I think it needs repeating.
If you don’t put much effort into these tips you aren’t going to see the results you want. So, if you want results, work for it.
Next, I want to point out that you do not need to use all of these ideas in order to lose weight. If you pick a few and stick with them, you can see some results.
A great way to start is to pick one or a couple that will be easy for you do and slowly build upon that.
Deciding to use all of these suggestions right out the gate can be tricky. Some of these tips will be harder to stick to, so trying to do them all at once can be frustrating.
I’m not saying it can’t be done. Most just see better results taking it piece by piece because they aren’t getting so frustrated and giving up.
Tips on How to Lose 20 Pounds
Now let’s get into the tips that you can use to help you lose weight and reach your weight loss goal.
One of the easiest ways you can learn how to lose 20 pounds is to not drink your calories.
Think about what you drink in a day. Write it out if you need to.
What does that list consist of?
If you are consuming drinks like soda, juice, lemonade, or energy drinks, take a look at the nutrition label and the amount of sugar.
I think you will be surprised at how much is actually in what you drink.
Switching those drink for water will greatly cut back on your calorie and sugar intake.
Many people that cut out things, like soda, see weight loss results. The amount you will lose varies from person to person and how much of those drinks you are having.
For example, if you have a 12oz can of Coke every day and you replace that with water, you would be cutting out 52,560 calories a year. That equals about 15 pounds.
Portion Control to Lose 20 Pounds
This is an area that most people do not think of. With supersized meals and all you can eat buffets, people aren’t used to using portion control.
This means that most people do not even realize what a healthy portion size is.
You don’t need to look it up or do any research. The picture below can be a quick reference, if need be.
But you can keep it simple and just put less on your plate than you normally do.
Or, to make it even easier, use smaller plates. It forces you to put less on the plate but the fact that it still fills the plate tricks your brain into thinking there is plenty there.
Avoid White Bread and Pasta
This is one that has always been super hard for me. I can admit it. I love carbs. And I think a lot of other people do too.
But if you are really trying to lose 20 pounds, this will be a huge help.
Try to cut out white rice, spaghetti, and white breads.
The carbs in these foods causes bloating, especially around the belly.
Carbs are also digested by the body quickly, making you feel hungry sooner than if you were eating something like vegetables. Veggies take much more time to digest and will make you feel fuller for longer.
You can also substitute breads and pastas altogether with something like veggies. Have a salad instead of a sandwich. Make a lettuce wrap, or even try some zoodles.
Eat Slower to Lose 20 Pounds
This might sound silly, but it is important to take the time to chew your food.
By eating slower, you will be stopping yourself from overeating.
Your brain needs time to process that you have eaten enough. By slowing down, it is able to tell you that you are full before you overeat.
Think about a time you have been really hungry before and you ate fast and then felt so full you sick. This happened because you did not give your brain enough time to register that your stomach was full, and you didn’t need to eat anymore.
Give yourself that extra time to make sure you aren’t overeating or taking in more calories than you should be.
Drink Coffee an Hour Before Working Out
When it comes to coffee there are a few things you need to know.
Drinking just black coffee or coffee with just with a splash of milk is very low calorie.
Some people don’t like black coffee, but you are able to get yourself to like it. I hated black coffee but loved it with a good amount of creamer. By trying several different coffees, I have been able to replace my creamer with a splash of milk. And as an added plus I was able to reduce my sugar intake since most creamers have a lot of added sugar or other additives that you really don’t need.
Coffee also boosts your metabolism and give you extra energy. When you drink a cup an hour before you work out, you will be able to push yourself even harder than you already do.
This will help you burn more calories and lose 20 pounds.
Reduce Stress to Lose 20 Pounds
Stress is bad for your body and can actually make you gain weight.
When you are chronically stressed your body produces more of the hormone called cortisol. Cortisol stimulates your appetite, which then makes you eat more.
Find a way to reduce your stress, whether it be unwinding with a book, watching a show, listening to music, or going for a walk.
Reducing your stress is part of self-care and is vital to your health. Read my post on SELF-CARE to learn more about it and get some extra ideas on how you can reduce your stress.
Find what works for you and stick with it. Not just for your weight loss but for the rest of your health as well.
30 Minutes of Cardio a Day
If you are looking to lose some weight, cardio is where it is at. Getting your heart rate up will help burn more calories.
I do want to point out that this is a tip that is best used with healthy eating habits. When your calories out (calories burned) are more than your calories taken in (calories from food), you lose weight.
If you are looking for a great cardio workout and want something that won’t take a lot of time, try a HIIT (High Intensity Interval Training) workout.
I love HIIT workouts because I feel like I am being challenged and getting a really good workout in without having to take a long time doing it.
If you have never tried a HIIT workout, I highly suggest it. Once you try it, you will see how it can help you lose 20 pounds!
Check out my post on Beginner HIIT Workout to Help Keep You Slim, to learn more and get a beginner HIIT workout.
Do Push-Ups and Lunges
Doing push-ups and lunges have multiple benefits. First, and why you are reading this, is that they can help you lose weight.
These are great exercises to do, and you only need to do them every other day to see results.
Push-ups target your upper body, while lunges work your butt and thighs, so you will be working on a lot of your body by doing these.
The other reason you will want to do these exercises is because doing push-ups routinely can help you to increase your pectoral muscles, which are located underneath your breasts. This can help your breasts from sagging and make them appear perkier.
Lunges are also great because they tone your butt and thighs, making them look great. Try this Lower Body Workout for Amazing Glutes and Thighs.
Start by doing three sets of 12 of each exercise. Then increase the reps when 12 gets too easy and you get stronger.
Do Planks to Lose 20 Pounds
First, if you don’t know much about the plank exercise, make sure to read my post, Benefits of the Plank Exercise and How to Perform It, before you count this out.
This is an awesome workout that is very simple to do, and it burns fat and will slim down your stomach.
When doing a plank exercise, start with doing it for as long as you can. Then slowly increase it as possible.
Keep in mind that there are different plank exercises that you can try. Refer back to my Plank post for more detail.
Do Squats and Sit-ups
Adding squats and sit-ups to your routine can also help you to lose 20 pounds. These help to tighten your butt, thighs, and abs.
I recommend doing these exercises because they target common areas that fat tends to collect. And areas that people want to improve.
When adding these to your routine, do three sets of 12 of each of these to start. Remember that as you get stronger, you can increase the amount that you do.
Make One Food Sacrifice
This can be a tip that is hard to follow and one that people skip over.
The point of this is to pick one food you eat routinely and cut it out. That could be a soda you have each day or the chips you eat with lunch.
By making one food sacrifice, you will reduce your calorie intake.
This can also lead to you reducing the amount you eat that food in the future.
The reason some people skip over this is because they might not think they routinely eat a certain unhealthy food. The problem with that is many people don’t realize what exactly they eat.
If you are looking at this tip and thinking that you don’t know what you would cut out, I ask you to give keeping a food journal a try.
Read this post and get access to my food journal pages to really take a look at your eating habits. I think you will be surprised what you learn!
Eat More Fruits and Vegetables
Fruits and veggies are not only packed with great nutrients, but they are a naturally low in fat and calories.
By adding them to your meals, or substituting something like potatoes for them, allows you to eat the same amount of food but consume less calories.
They also make you feel fuller longer, which helps get rid of those extra snack cravings.
Try Salmon to Lose 20 Pounds
Salmon is packed with nutrients, such as Omega-3, that aids in building muscle, as well as improving the function of the heart and lungs.
This is a huge help when you add any workouts to your routine.
Salmon has also been shown to help with weight control by regulating hormones that control appetite and makes you feel full.
Try Carb Pairing
I found this to be a very interesting tip when researching the best ways to help you lose 20 pounds, but I can see how it would help.
Carb pairing is pairing a protein with a complex carbohydrate.
Complex carbs take more time to be digested and protein makes you feel full for a longer period of time.
By eating them together, they can do more for you, such as burning fat and calories, than if you were to eat them alone.
Some examples of carb pairs are, apple slices (complex carb) with peanut butter (protein) or eggs, avocado, and spinach. And oats with Greek yogurt.
Sleep an Extra Half Hour
I don’t know why you wouldn’t want to add this to your routine for weight loss, especially considering most people don’t get enough sleep as it is.
It is recommended to get 7 to 8 hours of sleep a night. This is vital for a healthy body.
No matter what your sleep schedule, getting an extra 30 minutes a night can make you feel refreshed and more focused.
This can help you to choose healthier food choices. When you aren’t exhausted, you don’t have a problem whipping up a healthy snack or meal. Sleep can also give you the extra energy to hit the gym.
Have You on Top Sex
Yes, you read that right and I had to add it to the list of tips because who wouldn’t want to know this fact.
You on top sex actually burns a lot of fat because you are doing more of the moving and holding yourself up.
The more you move, the more calories you burn. 30 minutes will burn up to 144 calories.
And as an added bonus, sex released feel good hormones or endorphins, which can help you with any extra craving you are having.
Keep it Simple to Lose 20 Pounds
Don’t focus solely on the scale.
Don’t spend all of your time counting calories and carbs.
Putting more stress on yourself for not seeing the result you want as fast as you want won’t help your weight loss.
I have seen people make these mistakes and it stalls their weight loss goals. Everyone’s body is different so what might work really well for one person, might only show small results for another.
Try small actionable thing, like these tips, which you can turn into habits.
There are many different things you can do that can help you lose 20 pounds. It is important to keep in mind that the work is on you. If you don’t take action on these tips, you will not see results.
Here is a quick recap of everything we have just talked about, that you are going to want to remember.
First, drink water. Switch out the sugary drinks you are having with water and you will be surprised with the results you see.
Next are the food tips. Cut back on white breads and pastas because they are packed with extra carbs and won’t keep you full.
Eat slower so you brain can tell you when you have had enough to eat.
Use portion control when eating and add more fruits, veggies, and salmon to your diet. These can help you feel fuller for a longer period of time and reduce your calorie intake.
Make a food sacrifice by cutting out something such soda or a daily trip to the vending machine. And try carb pairing by eating a protein with a complex carbohydrate.
Add in some exercise into your routine, like 30 minutes of cardio, push-ups and lunges, planks, squats and sit-ups, and you on top sex.
If you want an extra boost to work out, drink a cup of coffee an hour before you workout and make sure to get an additional 30 minutes of sleep each night.
Finally, keep it simple. Start with a few tips and build from there.