If you find yourself as being overweight, and eight weeks is the deadline that you have set for yourself to shape up, then here's some good news for you. This article will help you on how to do just that. Here is how to lose 20 pounds in just 60 days in a healthy way; without having to resort to fancy pills or magic potions or anything similar.
Hold on...before I move to the subject, let me first address the most likely question that readers are bound to ask, can you lose 20 pounds in 2 months? The answer to this question is 'Yes'. And to know how it can be done, read ahead.
Needless to say, you cannot think of shedding 20 pounds in 2 months without exercising, can you? Any form of high intensity exercise will do, what is important is that you be serious and sincere about it, and that you do it on a daily basis and with utmost focus and concentration. Here are a few exercise options to choose from:
- Running and jogging
- Aerobic exercises
- Cycling on an exercise bike
- Brisk walking or jogging on a treadmill
- Isometric exercises
- Punching bag workouts
- High intensity sports such as tennis, squash, soccer, badminton, etc.
It goes without saying, that you need to watch what you eat, if you want to lose weight. Going on a weight loss diet is okay, but what needs to be kept in mind, is that the diet should be a balanced one. This is where most weight watchers lose the plot. Your food intake should have a balanced proportion of carbohydrates, proteins, vitamins, essential minerals and minimal fat. The presence of each of these nutrients in your diet is important for your body. When it comes to diets, different people have different theories, personal beliefs and dieting trends. Some people go on an all-fruit diet for a couple of weeks, others opt for a 'low-carb high-protein zero-fat' diet, some cut out red meat and go on an all-green vegetarian diet, etc.
Here are a few sample meal plans for your reference. You can substitute the given food items according to your taste, but make sure that their nutritional value is similar to the food items suggested in the plan.
Meal Plan #1
- 8 oz. fat-free milk
- 3/4 cup bran flakes
- 1 banana
- An egg white omelet with veggies
- A spinach and mushroom omelet
- 2 kiwi fruits
- 1 tuna veggie pita
- 1 large apple with 1 oz. string cheese
- Non-fat yogurt with natural oats and berries
- Roasted tofu and vegetable sandwich
- Grilled chicken breast with spices and veggies
- An apple with 1 tbsp. low-fat cream
Meal Plan #2
- 1 cup green tea
- 1/2 banana
- Whole-grain cereal with almonds and banana
- Berry smoothie
- Vegetable salad (without dressing)
- Grilled veg sandwich prepared using whole wheat bread with mustard and avocado. Avoid mayonnaise.
- 6 oz. chocolate soy milk
- Raw veggies with hummus
- 1 cup low-fat pudding
- 2 - 3 oz. lean meat
- Handful of grapes
A vital thing to keep in mind, before embarking upon any diet, is to consult a nutritionist or a dietitian. This is of extreme importance, simply because every person has a different body type and rate of metabolism. The diet that suits your partner or your siblings, may not necessarily suit you. Following a wrong or an unsuitable diet can be potentially dangerous to your health and your well-being.
Other Important Factors
Apart from a good exercise routine and a balanced diet, a good night's sleep, adequate water intake are crucial factors in losing the desired amount of weight. If you don't take proper rest and go on exercising and cutting down on your diet, it will make you feel tired the entire day and often sick if it continues. Drinking plenty of water will keep you hydrated and healthy.
When you have successfully achieved the goal of shedding those extra pounds, reward yourself with your favorite things. However, along with the celebration make a promise to yourself that you won't return to your poor eating habits and concentrate on the newly planned diet. All the Best!