Best Way To Lose 20 Lbs Fast – In today’s society, losing weight is a big priority for many of us. Losing weight, whether it’s 5 pounds or 20 pounds, can be very difficult and challenging.
Losing weight can be very frustrating because it requires commitment and dedication to be able to stick with diet and lifestyle changes.
Best Way To Lose 20 Lbs Fast
Fortunately for many, when you combine several proven methods of weight loss it can not only simplify but also facilitate the weight loss journey.
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Practicing mindfulness while eating involves becoming more aware of your thoughts and feelings while being mindful of the present moment.
By using a combination of slow and mindful eating, you can accelerate weight loss while allowing yourself to appreciate and enjoy your food more.
One example is a study of 30 healthy women in which a correlation was found between reduced calorie intake and slow, mindful eating.
Those in the study who ate normally were shown to have a higher calorie intake, while a review of 19 studies showed that slow and focused eating in 68% of them could increase weight loss significantly.
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Good Tips – Try to reduce the number of distractions such as television during meals, drink cold water with your meal and chew your food better to get the most benefit from this technique.
It doesn’t make any difference whether you’re trying to lose 1 pound or 20 pounds, when you add cardio to your routine, you’re almost guaranteed to drop those pounds fast.
Now when we say cardio, we mean any type of activity that will get your heart rate up. An added bonus is that cardio (aerobic exercise) also helps strengthen your lungs too!
Adding this time of cardio to your routine will also help your muscles grow which can be important because if they gain strength, they use the fat deposits around them as food, literally melting d fat for you.
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Furthermore, the study showed us when they burn between 600 and 800 calories every day for 5/7 days a week for 10 months.
141 participants (obese adults) lost an average of 9% of body weight with cardio alone over six months.
On your weight loss journey you’ll want to aim for a weekly total of between 150 -300 minutes per week, or 20 -40 minutes of daily cardio to maximize the effectiveness of your weight loss efforts.
A good tip? You can significantly increase your ability to burn calories by following this advice. Go for a walk, run, box or swim.
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Holding yourself accountable to your goals in your weight loss journey is key to long-term success.
There are many ways you can go about doing this. A good example would be daily trips to the scale.
Doing this reduces your chances of regaining any weight you lose, and helps you keep it off longer.
Take a friend with you to the gym and join an online weight loss community.
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This will increase the fire in you and this kind of motivation will get you back on track to achieve your goals.
Top Tips – In fact, there’s research that suggests if you keep a simple food diary to track how many calories you’re eating, you’re more likely to keep that weight off long-term.
It’s common sense to think that diet and exercise can make you lose 20 pounds, but did you know how much sleep you get also plays a role in weight loss?
In fact, a study conducted on 245 women showed us that 33% of women who got 7 hours of good sleep had higher rates of weight loss than those who did not.
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Did you know that if you suffer from a lack of sleep while on your weight loss journey, there is a good chance that the weight you lost will slowly come off as the time of sleep deprivation continues?
Another study of nearly 68,000 women over a 15-year period found that women who slept less than 5 hours a night, on average, gained 1.14 kg (2.5 lbs) more than women who slept 7 hours a night.
Even one night of lack of sleep can cause your body to release hunger hormones that can make you want to eat more and gain weight.
Top Tips ?Have a bedtime ritual at night, drink your last coffee early in the evening, this will help your body have a good sleep cycle which will help you lose weight.
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Also, practice sleep hygiene to improve the quality of your sleep in the long run by turning off all electronic devices 30 minutes before going to bed.
It moves slowly through your GI tract making you feel full for longer which reduces your appetite throughout the day, so your calorie intake is significantly reduced.
A study was conducted to check this theory where 33 grams of insoluble fiber (which is common in wheat and vegetables) was given to 33 healthy men to see if it was a good way to reduce your appetite and your food intake.
Another review suggests that 14 grams of insoluble fiber daily led to a 10% reduction in calorie intake and 1.9kg (4.2lbs) of weight loss over four months without any lifestyle changes.
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Additionally, a study of 252 women over a 20-month period showed that every gram of dietary fiber consumed translated into 1/2 pound (0.25kg) less body weight over a 20-month period.
Top Tips – Whole grains, seeds, fruits, vegetables and nuts are great sources of fiber that can make for great mid-day snacks or include them in your daily meals.
What we mean by this is to get yourself a few free weights at home so you can do some resistance training.
This type of exercise is important for increasing your endurance levels and overall muscle strength.
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This technique helps speed up your metabolism, which will help your body burn those calories even when you’re resting.
A Good Tip? There are great exercises you can do at home such as planks, squats and lunges.
Raising your metabolism is key to maintaining lean mass that will burn those calories all day long.
Another way to speed up weight loss is to reduce the amount of refined carbohydrates in your diet.
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Refined carbohydrates are highly processed. This process strips carbohydrates of many of the nutritional benefits of complex carbohydrates, which is why they can be detrimental to weight loss efforts.
Additionally, refined carbohydrates typically have a high glycemic index which, in short, means your body digests them quickly, causing spikes and crashes in blood sugar levels and increased hunger as the body tries to repair itself.
Best Tips ?The best way to start with this method is to replace refined carbohydrates with healthier options such as quinoa, oats, brown pasta rice etc.
If you want to lose 20 pounds as quickly as possible, eating a diet that includes protein foods is important.
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Studies have shown us that by having a high-protein breakfast, we reduce the level of the hunger-stimulating hormone Ghrelin.
Top Tips – Other easy sources of high protein foods that can be added to your diet with little effort are chicken, eggs, red meat and seafood.
Drinking water has been proven to increase your metabolism which means your body will burn calories faster, especially if you drink cold water with a meal.
The plus point here is that drinking water with your meal will help mimic the feeling of fullness faster, using fewer calories.
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Studies have shown that drinking 500ml (16.9 floz) of water before participants ate reduced the number of calories consumed by 13%.
Top Tips – To get the most out of this type of weight loss, drink between 1L and 2L (34 ? 68 ounces of water) per day.
It may seem like an obvious idea to count calories but this is one of, if not the, easiest and most effective way to speed up your weight loss journey.
You lose weight by burning calories, eating less or being more active. Remember, however, that cutting calories from your diet is not a true way to lose weight.
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This type of weight loss is best combined with other methods, such as adjusting the diet and increasing levels of physical activity.
Many studies of this method have shown us that counting calories can increase your weight by 3.3 kg (7.3 pounds).
A Good Tip? There are a number of free programs available online that can help you track your calorie intake and advise you on healthy alternatives.
Although many may think that losing 20 pounds is a big challenge, surprisingly, it is not difficult to do when you fully commit to a lifestyle choice.
How To Lose 20 Pounds Fast
It is recommended that in order to get the best results in your weight loss journey, it is recommended to combine multiple methods to achieve your ultimate goal.
Dedication, dedication and perseverance are the 3 main things that will enable you to get the results you want, from 1lb to 20lbs it is 100% possible to achieve them. members
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