If you are reading this article and pondering on ways on how to lose 20 pounds in a month, we already know something about you. Surprised? Well, donвЂ™t be. If you want to find aВ fitness program toВ cut a few pounds,В burn fat and look lean, this is the right place. Maybe you want to get those six-packs that you have always dreamed of. Some of you may even wish to finally fit back into your wedding dress, or look great in a suit. Apart from all these, there are people who wish to lose weight because they have the desire to feel better and beautiful.
Whatever your goal is, you are certainly not alone. Most of the people in this world know what it is like to live with extra body weight. They are also aware of what a struggle it is to lose weight.
There are several factors that act as obstacles and keep you from achieving the results. You must have already tried dieting, exercises and eating less, yet yielded no results. If thatвЂ™s the case, below enlisted common issuesВ may be gettingВ in the way:
- Thyroid issues
- Leaky gut
- Adrenal fatigue
- Cellular toxicity
- Lack of motivation and time
Okay so, no need to get disappointed and lose hope. The good news is, we have developed a comprehensive, all-natural weight loss guide for youВ and all you need is to devote time and work hard to help you burn the belly fat, lose 20 pounds in a month.
4 Keys on How to Lose 20 Pounds in a Month
While these keys on how to lose 20 poundsВ in a month are simple, they are also very specific. This includes a list of foods you need to get rid of, but we are also going to point out the ones that can wreck your metabolism. Meanwhile, you will also learn about all those fat-burning foods that you should consume more and what exercise are going to work best for to lose 20 pounds in a month.
Remove the Metabolism Death Foods
These three foods enlisted below can ruin your weight-loss efforts. I call them as theВ metabolism death foods. You will want to remove and replace these foods with other healthy alternatives if you want to see quick results and lose 20 pounds in a month.
Contrary to popular belief, fat is not the first thing that will make you fatter, it is the consumption of too much sugar. Sugar can be hidden ingredient named as corn syrup, dextrose, fructose, juice concentrate, malt dextrin, raw sugar and brown sugar.
These can often be hidden in things that sound like health foods, including fruit juice, granola bars, salad dressings and protein bars.
What to do:В Replace all of these foodsВ natural sweetenersВ like green stevia andВ raw honey, but keep both of these in moderation.
I know it may seem like вЂњwhole grainsвЂќ are healthy, but are far from helping your metabolism. Three of the main compounds in grains areВ gluten, starch and phytic acid. All of these can cause issues and hinder your efforts to lose 20 pounds in a month. Gluten tends to cause inflammation, starch turns into sugar quickly, and phytic acid binds to minerals. So, you are not really getting many nutrients when you consume these foods.
What to do:В Try alternatives like fruits and vegetables or consume up to one piece daily of a sprouted grain bread or sourdough. When it comes to using flour, switch toВ coconut flour because it is the perfect flour for fat loss.
Canola or Vegetable Oils
Canola oil or other vegetable oils areВ sure to slow down your weight loss and cause you to store unwanted body fat. Genetically modified hydrogenated oils can also cause inflammation in your body, have cellular toxicity and are high in calories.
What to do:В Replace all vegetable oils with beneficialВ coconut oilВ and grass-fed butter to promote more rapid fat loss and to lose 20 pounds in a month.
Eat the 4 Fat-Burning Foods Daily
Once you have removed the metabolism death foods, it is now time to revive your metabolism with the right kind of foods. Here are the top fourВ fat-burning foodsВ to help you master your metabolism and lose weight fast.
If you want to lose 20 pounds in a month and turn your body into a fat-burning furnace, you need to eat plenty of quality protein. Proteins are the building blocks of muscles, which support a healthy metabolism. Also, protein is the least likely macronutrient that can be stored as fat. Aim to get consume 0.5 and 1 gram of protein per pound of body weight a day. FYI, if you weigh 150 pounds, try to consume around 80вЂ“100 grams of protein a day.
What to eat:В Organic chicken, grass-fed beef, free-range eggs, wild-caught fish like salmon, bone broth, and lamb. These areВ a few of the best foods high in protein that will help you lose 20 pounds in a week.
Coconuts contain MCFAs (medium chain fatty acids). This is a type of healthy fat your body can easily burn to get energy. You will also have to replace most other sources of fat and oils with things like coconut oil.В If you want to knowВ how toВ steadily lose weight over aВ period ofВ a month and beyond, this is a great start.
What to eat:В Use coconut oil for cooking. Have coconut milk in your morning smoothie and coconut flour can also be replaced with other flours when baking.
Sprouted seeds such asВ flaxseeds,В chia seedsВ and hemp seeds are loaded with healthy fiber that can support your fat loss efforts and help to lose 20 pounds in a month. These seeds are high in protein and contain omega-3 fats, which can help to speed up your metabolism.
What to eat:В Include chia, flax or hemp seeds in your morning smoothie and baking.
When planning to lose 20 pounds in a month, you not only need to be aware of your calories but also have to focus on getting more nutrients. Vegetables are the highest source of vitamins and minerals, which regulate your metabolic function.
What to eat:В Green leafy vegetables and cruciferous vegetables are at the top of the list when trying to lose 20 pounds in a month. My favorites in the list are kale, spinach, broccoli, cabbage, cauliflower, asparagus and carrots. Steamed sautГ©ed and cooked in coconut oil are all great choices to lose weight fast.
RememberВ to include protein, fiber and healthy fatВ in every meal. Also, when consuming carbohydrates, like fruit, it is better to have them in the morning and before workouts.
1-Day Sample Eating Plan
Breakfast: Coconut Berry Smoothie
1/4 cup coconut milk
1 cup berries
A scoop grass-fed protein
1 tablespoonВ sprouted flax meal
1/4 teaspoonВ cinnamon
Lunch: Greek Salad
1 sliced chicken breast
A cup spinach
1/4 cup sliced cucumber
1/2 tomato sliced
1 ounceВ goat cheese
A tablespoon olive oil and
1 tablespoon apple cider vinegar
Dinner: Organic Meat (bison burger, salmon, chicken)
6вЂ“8 ounces organic meat
1 serving sautГ©ed kale
A serving sautГ©ed broccoli
Exercise Less to Lose More Weight
If you want to break through a weight-loss, jumpstart your metabolism andВ burn belly fat fast,В there is no better type of exercise than burst training andВ Tabata training.В This can help you lose three to nine times more body fat than traditional cardio and also causes anВ after burn effectВ in your body so you keep burning fat for 36 hours after your workout.
To learn how to lose 20 pounds, I recommend doing this exercise three to four days a week and for about 20 and 40 minutes.В Many people have been swearing on the amazing results with theВ Burst FitВ workout.
Here is the guide to a 4-minute Tabata session with 40 seconds of burst exercise and then 20 seconds of rest. You need to repeat this set 2 to 3 times for a complete workout:
- Sprint on spin bike – Rest
- Fast push-ups – Rest
- Pulsing squats with shoulder press – Rest
- Sprint on spin bike – Rest
- Squat thrusts – Rest
- Plank walk (spider walk) – Rest
- Sprint on spin bike – Rest
- Lunges with shoulder press – Rest
Top Supplements for Fat Loss
To fully understand how to lose 20 pounds, then you need to begin taking certain healthy supplements to boost your weight-loss efforts.
Grass-Fed Protein Powder вЂЁвЂЁ
Protein is essential when you want to build lean muscles and speed up the metabolism. Because it can sometimes be difficult to get all the protein you need through the daily diet. Protein powderВ is a greatВ supplement when you want to lose 20 pounds in a month.В You can add the powder to smoothies, in baking or simply drink it in water or juice.
The best protein powders available are organic whey protein and collagen protein. One of theВ qualities of whey proteinВ is that it is a supper effective protein supplement. So I recommend that you consume it right before or after a workout. Collagen is the most easily digested protein and can help heal your body. In addition to this, it helps to speed up your metabolism. Consume 1 to 2 scoops daily to lose 20 pounds in a month.
Green Super food Powder
Green powders contain fat-burning compounds. This includes green tea, green coffee andВ rhodiolaВ that can boost your metabolism and help to lose 20 pounds in a month. They alsoВ contain green foods like chlorella, wheat grass juice and kale. These can improve your energy and help give you a better and effective workout session.вЂЁ
Fish Oil with Vitamin D
Fish oilВ is a rich source of omega-3 fatty acids, specifically EPA and DHA. These healthy fats reduce inflammation and support muscle synthesis. Vitamin D is a vitamin and pro-hormone thatВ can help balance hormones. It also aids in weight loss and helps to lose 20 pounds in a month.
So, you asked how to lose 20 pounds in a month and the answers areВ listed above are really simple and effective.
Water is very beneficial for your health.
Water is an excellent remedy for detoxification and also helps to effectively removes all toxins and unwanted bacteria from your system. It is recommended to have at least 8 glasses of water per day. Make drinking water more interesting by adding 1 cup of water to any smoothie recipe.В
You might be tempted to cut carbs out from your diet but the fact is, you getВ good carbs and bad carbs. One has to determine which carbs are worth keeping and which ones to eliminate. Good carbs are recommended by health professionals and they are a necessary part of your routine diet.
List of good carbs:
- Sweet potatoes
- Brown rice
- Whole wheat
- Whole grain products
Fats and Oils
Fats that should be limited or avoided from your diet are those saturated fat and Trans fat. On the other hand, unsaturated fats are required by your body to better health. Polyunsaturated fats and monounsaturated fats should be included in your diet.
Some healthy fats are:
- Olive oil
- Coconut oil
- Fish- salmon, herring, sardines, angel fish, mackerels etc
- FlaxseedВ supplements
- Fish oil
Fiber foods are not only beneficial for weight loss but also assist in better digestion. In addition, it reduces food cravings and also balances the blood sugar levels.
Some good sources of fiber are:
- Whole wheat
- Brown flour
- Dark leafy greens- spinach and kale
- Berries- blueberries, blackberries, strawberries and raspberries
- Fiber foods you should avoid:
- White flour, rice and pasta and breads.
These fibers are refined and we recommend you to replace refined fibers with whole fibers.В We recommend 25 grams of fiber intake per day for a women and 38 grams for men.
Beverages that contain high amounts of sugar should be always be avoided if you want to lose 20 pounds in a month. The beverages good for weight loss are:
- Green tea
- Fruit juices. You can also make your own juice with a variety of favorite fruits rather than purchasing fruit juices from stores.
Beverages that should be avoided are:
- Fizzy and cool drinks
- Energy drinks
- Milk вЂ“ if you cannot cut milk out completely, limit your consumption.
Foods That Should Be Avoided
The foods which contribute to weight gain and should be cut out completely are,
- Processed sugar вЂ“ granola bars, fruit juices and dressings usually contain processed sugars.
- Vegetable oil
- Fried foods
Eating Healthy Can Be Exciting
Avoid eating fried, greasy foods and try the grilled alternatives. Grill your meat and even your vegetables. Instead of having unhealthy oily snacks or junk food, eat healthy snacks or drink smoothies. Smoothies that contain fruits and vegetables make excellent snacks to make you feel fuller. There are a variety of healthy smoothie recipes that you can choose from.
Smoothies are easy to prepare. Try replacing ice cream and other unhealthy desserts with watery fruit and cold fruit salads.
Portions And Eating Routines
Do not gobble down your food. Chew more, eat slowly and enjoy eating. Because, the faster you eat, you are more likely to binge eat. Slow eating aids in better digestion and helps to lose 20 pounds in a month. This wonвЂ™t make you feel miserable after every meal.
You can have 5 meals a day without having the fear of gaining weight. However, you should halve your portions for better and effective weight loss. So replace 3 heavy and large meals with 5 smaller meals.В Avoid drinking water after your meal.
Try to avoid drinking water throughout and during your meal. This can cause you to eat less as water will make you feel fuller.
Keep to your meal plan.
Plan your meals a week in advance and try to avoid going off track by sneaking in some unhealthy snack between planned diets. Keep all unhealthy foods out of sight and stay away from them as much as possible. By keeping all those goodies around, you are only going to feel tempted.
You can also purchase a digital food scale, so that you can keep a track of your meal portions and consumptions.
Monitor Your Progress
Purchase a measuring tape and regularly measure your waist and hips and all the other areas that you feel are a bit overweight. Weigh yourself daily, preferably in the mornings, on an empty stomach.
You can also take pictures of yourself, as a before and after example. This will also make you feel good about yourself and the effectiveness of the remedies.
Keep all the magazines and any pictures of models etc. as an inspiration. These personalities should have the perfect appearance. Monitoring your progress will help with keeping you on track and keep you motivated.
If you are unhappy with your results and feeling disappointed, donвЂ™t give up but find alternatives.
Try Different Diet Plan And Lifestyle
But it will not just happen overnight.
It is important to include exercise in your weight loss plan. Without this your wish to lose weight becomes difficult. Exercising is not only beneficial for weight loss but also helps to maintain a healthy lifestyle. You can also become a member at your local gym and visit daily to maintain the routine. If you are unable to visit the gym daily then try and visit it at least thrice a week.
Go with a friend or partner.
Having company at the gym always makes it more exciting and helps to keep you motivated.
Make use of these machines and equipment at the gym:
Barbells and dumbbells are excellent for strengthening and building muscles. Begin with the lightest weight then gradually move onto heavier ones.
Treadmills and bikes
They are excellent for weight loss. These machines also help in keeping you fit and build muscle fast.
Do cardiovascular training
Cardiovascular training helps with effective weight loss and also boosts your metabolism. It is also beneficial for your heart rate.
Some cardiovascular exercises for you:
You can take small intervals in between, if you need feel tired and need a break. We recommended that you should allocate 30 minutes per day for cardiovascular exercises.
Strength training will assist with burning fat, building muscle and strengthening your body.
Some helpful strength exercises are:
- Push ups
- Lifting weights
- Squat thrushes
- Pulsing squats with shoulder press
- Pull ups
Useful Tips To Exercise And Stay Fit
Besides going to the gym, swimming, jogging etc., there are many ways to exercise and stay fit. Enlisted below are some other helpful exercises that you probably did not think about. Instead of using the escalators, use the stairs.
If you find watching television is more relaxing and makes you lazy, replace it with another activity that you enjoy. It can be almost anything which involves physical activities. This ranges from taking a walk in the park or the beach, playing sports with your friends and or joining some dance class. The list is almost endless!
Visit your local store or shopping center instead of purchasing groceries, clothing etc online. Try lifting heavy objects around you as this will boost your bodyвЂ™s strength.
Do not stop exercising even if you have accomplished your goal to lose 20 pounds in a month. Continue to stick to your regular exercise routines if you wish to stay fit and keep your body from regaining fat. В
When You Have Tried Everything And Still Have not Yielded Any Results
It could possibly be because of the following reasons:
- Leaky gut
- Thyroid issues
- Adrenal fatigue
- Lack of time
- Lack of motivation
- Cellular toxicity