As obesity becomes a greater problem with each passing day, more and more people are searching for easy ways to lose weight. With so much fast food and over-processed, packaged meals to choose from, it’s no wonder people are packing on extra pounds.
The good news is that you don’t need to subject yourself to an unreasonably complicated diet plan or Olympian workouts to shed that extra weight. There are some simple things you can do that’ll help you achieve your weight-loss goals.
One goal that many people strive to hit is to get sexy in time for summer. Well, summer’s almost here, so there’s no time like the present. Believe it or not, you can lose 20 pounds in in a hurry without putting your health at risk.
Let’s face it – if you’re trying to lose weight, you’ve probably tried at least a couple of the more popular diet and exercise trends out there. Ranging from ridiculous and unfounded promises to impossibly difficult and potentially dangerous workouts and nutrition plans, these “solutions” aren’t the healthy, long-term answers you need or want.
While losing weight can be hugely beneficial for your health, starving your body of essential nutrients and over-exercising aren’t healthy solutions. Instead, you can lose weight in a way that’s time-tested, scientifically proven, healthy, and not too difficult. Outlined here are some of the most important things to keep in mind if you’re serious about starting your weight loss journey and keeping the extra pounds off.
Here’s How to Safely Lose 20 Pounds Fast
The best way to safely lose excess weight quickly is by focusing on the right exercises, eating the right foods (and avoiding the wrong ones), and getting quality rest every night. This simple combination, along with discipline and determination, can help you easily lose 20 pounds in a month.
So what’s the catch? You can’t “cheat” on your diet and exercise plan. If you lose focus and slip back into old habits for even a few days, you won’t be able to reach your goal. As almost everyone has experienced (thank you, Thanksgiving), it’s very possible to put on an extra few pounds over the course of just a few days if you aren’t careful.
A lot of the typical foods that most people eat on a regular basis can slow your metabolism to the point that your body can’t drop the weight you want to get rid of. While you might be tempted by the hypothesis that eating low-calorie, nutrition-dense foods will balance out the unhealthier things you’re eating, this simply isn’t true. Foods that slow your metabolism and add inches to your waist line have to be completely eliminated if you want to lose 20 pounds in the next 30 days. The first step is to become more aware of what these unhealthy foods actually are.
1. Eliminate Metabolism-Killing Foods
Let’s just get the obvious one out of the way – processed sugar. Sugar turns into fat after it’s consumed, and many of the foods that millions of people eat contain processed sugar. In order to successfully eliminate this food from your diet, you have to start reading labels and checking nutritional facts. Sugar can be listed in a product under alternative names, such as dextrose, fructose, juice concentrate, brown sugar, maltodextrin, corn syrup, and many others.
If you have any questions about the nutritional value of a packaged food that you’re about to consume, check out how many carbohydrates it contains per serving.. If it exceeds the amount of protein per serving, your best bet is to pass.
2. Consume Fat-Burning Foods
Protein: Consuming the right amount of protein is almost a shortcut for losing weight because it takes the body longer to process it. That means it’ll naturally burn calories just to do so. You should try to consume ¾ of your body weight in grams of protein per day. For example, if you weigh 160 pounds, your ideal amount of protein would be about 120 grams. Protein can be found in animal products such as eggs, chicken and fish, as well as in many plant-based foods like quinoa.
Fatty Acids: Medium-chain fatty acids, like those found naturally in coconuts and other healthy foods, can help you lose weight quickly. Your body uses these fatty acids as an energy source, which helps your metabolism burn calories and shed toxins. If you want to cook something and the recipe calls for oil, coconut oil is a great option when you’re trying to lose weight. This oil can also help balance the bacteria in your stomach, and as an added bonus, it can even whiten your teeth. And what goes better with a sexy figure than sparkling white teeth?
Fiber: Foods that are high in fiber, like sprouted seeds, can help you lose weight. Flax, hemp, and chia seeds are just some examples of sprouted seeds that are packed full of fiber and will be conducive to weight loss.
Vegetables: Eating vegetables that are full of vitamins and nutrients promotes healthy organ function, which helps your metabolism naturally process sugar and fats.
3. Exercise Smart, Not Excessively
While doing anything that works up a sweat can definitely help you burn calories and drop pounds, you can be more productive with your workouts to lose weight even more quickly. The best way to drop weight and induce an after-burn effect – where your body continues to burn calories after you’re done working out — is to exercise in short bursts, and rest in between.
There are many trends when it comes to this type of exercise, from HIIT (high intensity interval training) to Burstfit to Tabata training. These programs each involve an intense session of exercise, a rest period, and more intense exercise. This pattern is then repeated multiple times over a twenty to forty minute session.
You may want to follow one of these popular programs to make working out simpler and even more fun, but you can also implement the “burst” style of training into your own workout.
4. Pick up the Right Supplements
While the use of supplements isn’t an ideal longterm strategy, the right supplements can definitely help you reach your goal of losing 20 pounds in 30 days.
Protein Powder: Vegetable-based protein powder is an excellent supplement to add to your daily regimen. It’ll help you build muscle, and will also speed up your metabolism. It’s also easy to consume; simply add a few teaspoons to your favorite smoothie, or mix it into a glass of water.
Whey protein is another option, as long as you’re not sensitive to dairy. It’s a fast-acting protein that your body can make use of immediately, and it’ll help speed up your metabolism.
Green Superfood: This natural supplement can raise your metabolism and provide a boost of energy to get you through your workout.
Omega-3: Omega-3’s support proper muscle function and reduce organ inflammation. You can find Omega-3’s in foods like mackerel, sardines, salmon and grass-fed beef, but to make it easier on yourself and to ensure you’re getting a sufficient amount, a high quality fish oil supplement could be a good option.
5. Get the Right Essential Oils
By now you might know just how beneficial essential oils can be to your body. However, there are a few oils that are known to specifically help people lose weight. Essential oils are very concentrated, so they don’t need to be consumed in large quantities. It’s possible to simply add a few drops into a glass of water, or even to apply them directly to your skin.
Grapefruit Oil: Grapefruit oil helps with lymphatic function, and will also work as a diuretic, meaning it’ll help you shed water weight. An added benefit of this particular oil is that it curbs hunger and stops you from overeating during the day. Those who’re prone to snacking may want to keep a couple of water bottles with grapefruit oil nearby so they have a healthy alternative to turn to.
Cinnamon Oil: Cinnamon oil can help regulate your blood sugar levels, and will also curb sugar cravings. Simply add it into your favorite smoothie or even just a glass of water, and enjoy it whenever you feel the urge to have something sweet.
Ginger Oil: Ginger oil reduces internal inflammation, and helps with hunger cravings. In addition, it’ll also help your digestive tract absorb more vitamins, nutrients, and minerals from the food you’re consuming.
6. Go to Sleep!
Last but not least, it’s essential to make sure that you’re getting enough sleep. There are many important bodily functions that occur when you sleep, which is why it’s crucial that you don’t skimp on your rest.
In addition to ensuring that the regular bodily functions occur, getting the right amount of sleep also reduces your cravings for foods that are high in carbohydrates and sugar. When you aren’t sleeping right, your body will crave things that give it immediate energy, which is often, you guessed it – unhealthy food.
Many scientific studies have found that people who get less sleep often weigh more than others. While some people can function well on seven hours of sleep, you should aim for at least eight. If you want to really feel great, try to sleep for nine hours. If you know that you’re not sleeping enough each night, then adjust your schedule to make more time for this essential piece of the weight-loss puzzle.
Overall, the things you need to do to lose weight are also the things you need to do to get healthy. People who eat right, sleep tight, and exercise smart, are those who live longer and healthier lives. There’s no need to subject yourself to a crazy diet plan that’s going to damage your body, when you can take advantage of a few basic, natural and healthy techniques.
If you’re on top of your health and take simple steps to improve your eating and exercise habits, you’re sure to drop those pesky pounds and keep them off. When you keep to your plan and avoid temptations, you’ll find it easier than you could have imagined to lose 20 pounds in no time flat!