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Weight Loss Exercise

How to lose 20 pounds in a month



For many people knowing how to lose 20 pounds in a month would be a dream. Put that dream right in front of you because I am saying that there are ways that you can lose 20 pounds in a month.

To get started on any weight loss goal is easy but you need a strategy and tactics in place to know how to lose 20 pounds in a month. Your strategy towards any goal is the broad strokes, the big concepts that are important. Here is your weight loss strategy

Increase your resting metabolism
Reduce your calorie intake
Quickly burn calories during cardio and weight workouts

Now that you have a strategy to lose 20 pounds in a month so now you need the tactics that will make it a reality. You need radical changes to lose 5 pounds a week.

How to lose 20 pounds in a month

How to lose 20 Pounds in a Month

Your tactics are the individual things that will make your dream work out for you.

How to lose 20 pounds – Eating Tactics

Plan your eating the day before – If you plan your eating the night before then you are not going to have to worry about getting into a struggle of eating these crappy foods and instead will know what you are going to eat when.

Eat 5 or 6 small meals a day – This is going to help you to raise your metabolism. When you eat often you are sending a message to your body that you are not going to starve and that you will always have enough to eat.

Have leftovers a lot to make it easier to eat good food – If you make giant helpings of meals then you will have lots of leftovers to choose from. One of the problems that I always hear from people is that they are worried that if they have to eat really often then they will spend their whole life preparing meals. this is just not at all the case.

Eat meals that are small – One thing that drives me crazy is how we allow our bodies to waste food. It is hard to find a steak smaller than 8 ounces in a restaurant but did you know that your body has almost no way for digesting and using more than 4 ounces of that steak?

Eat lots of fiber – Fiber will increase metabolism and make you healthier by cleaning out toxins.

Drink lots of water – Who cares what the so called experts say. Water makes your metabolsim faster and makes you feel great

How to lose 20 pounds – Exercise Tactics

Exercise twice a day – One 20 minutes workout in the morning and another one in the evening.

Do weights once every second day – Getting muscle will help your body burn more fat. The muscle takes a lot of calories to maintain while fat takes nearly none.

Split your cardio workouts between high and low intensity – High intensity to burn a lot of carbs off and low intensity to finish of the fat hanging around

Cardio is 20 minutes of hard cardio – Hard cardio is defined as keeping your heartrate up around 80% of your max. This will raise your metabolism for a long time 12 – 24 hours.

Walking or casual exercise can be an hour long – This is a great way to burn fat as you can exercise low impact by walking for an hour.

Weights should be basic exercises – Basic exercises are things like squats, bench presses, lunges, military presses. These exercises work a lot of muscle groups at once.

Healing between workouts is most important – Now that you are working out it is a good idea to get a lot of rest and sleep so that your body can recover. Your body only recovers when you are sleeping or at least resting.

There are no guarantees of course that you will lose 20 pounds in a month but just look at this plan of attack. Is this different than you are doing now? Are these new lifestyle changes possible for you? It is all up to you to see what radical changes that you can make in your life and what they will lead to. Good luck in your quest and at the very least you now know how to lose 20 pounds in a month.

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Weight Loss Exercise

Leptin – Fat Hormone Regulation

Leptin is a hormone in our body that controls fat regulation. This post is going to be a work in progress but I wanted to point out a hormone that we all have to deal with when it comes to hunger and fat loss and fat storage (getting fat).

One of the problems that I have found, and my wife as well, when Leptin is explained is that science is not very nice to us common folk. I suspect that you want to know how to lose weight and are not really too interested in becoming a biochemist to do it.

How Leptin controls fat stores

Leptin is that starvation hormone that decides that our body has to store fat if we are in a starvation situation (like animals getting ready for winter hibernation) or to burn our calories quickly (like when animals are in a hunting or hunter situation).

Basically when we eat too much food and do not exercise enough we store fat. Leptin controls that storing of fat in our body just like it would in animals but we as people with supermarkets, fast food, and easy access to the smells and tastes that we like. We kind of mess things up as far as eating when hungry comes in and do have to do something to regulate it on our own.

Okay, have you got that straight? Hope so. So when we are on any kind of a regular diet what will happen is that we lose weight for the first few days or couple weeks and then we plateau. The other crappy side effect is that our energy drops and we have trouble working out. The plateau is caused by our our Leptin levels dropping which causes our metabolism (energy burning) to slow down and at the same time our body stores as much fat as possible.

This means that we have to do something to take us out of this fat storage problem

How to Reset Leptin Levels

Leptin Fat Hormone Regulation

Reset Leptin Levels

There is a simple way to rest our Leptin levels and this is to stop our bodies from thinking we are starving. What will happen is that you will diet for a week or week and a half and then take a day or two off and remind our bodies that we are not in a starvation phase. Some diets do this already and they call it different things. Fat Loss for Idiots calls it calorie shifting, in 24/7 Fat Loss Joel Marion calls it a cheat day.

On any diet that uses this strategy you don’t just go and gorge, you eat normal size meals until satisfied but not worrying about fat content of the foods or carbohydrate types.

The important thing about this method is to make sure that you are reminding your body that you are safe, you are not starving, and to bring your Leptin levels back so that you are again able to lose fat and not have your body store fat.

Diet and Leptin Levels

Now that you know how this Leptin business works you have all the information you need to make your current diet or to further evaluate a diet. What you need to do is never diet hard for more than a week or two without taking a day or two off. Although these cheat days can cause a bit of weight gain if done incorrectly you will be doing more help then any single diet day to making sure that you are going to have long term weight loss success.

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Weight Loss Exercise

Eliminating Sugar from Your Diet

When following the Paleo Diet you will see that all sugary foods are banned. Even though this might be hard for some people, eliminating sugar from your diet is a good thing!

Yes, sugar does taste good but it also contains fats and huge amounts of calories. Not good for anyone wanting to lose weight! Sugar is addictive and you will find that the more you eat, the more your body will crave sugar.

Eliminating Sugar from Your Diet

Your body cannot handle all this sugar and will store excess sugar as fat. This fat shows up on your hips, thighs, buttocks and stomach.

As well as food cravings sugar is responsible for making you feel tired. If you eat too much sugar you may find that you wake up tired. You don’t feel refreshed at all. You can get rid of this tiredness but eating more sugar but then the cycle starts over again. You feel better from the sugar high but your body crashes leaving you feeling extremely hungry and fatigued.

Breaking the Sugar Cycle

So how do you break this cycle, how do you eliminate sugar from your diet? Well the obvious way is by eliminating as much sugar as possible from your diet.

Eliminating Sugar from Your Diet

Eliminating Sugar from Your Diet

Cutting back on soft drinks, processed foods, crackers, muffins and cookies is a good start. You should also be careful about choosing fruits which are high in sugar. If you are trying to lose weight only eat one or two pieces of fruit per day.

People who eat high amounts of sugar have been found to have high triglyceride levels, plus their good (HDL) cholesterol levels are low. Low HDL levels are a cause for heart attacks.

The amount of sugar that you can safely eat is around 8 teaspoons per day, or 100 calories for women and 150 calories from sugar for men. This amount of sugar can be found in one can of soda!

The best way to eliminate sugar from your diet is to take one step at a time. Start by replacing those soft drinks with herbal tea or water. Water will actually help flush out toxins from your body and jump start your weight loss efforts.

Start eating regularly and allow yourself small snacks in between each meal. Sugar is known to curb your hunger quickly, so not allowing yourself to suffer from those hunger attacks is key. By keeping your body full with nourishing healthy foods you can overcome your sugar cravings and eliminating sugar from your diet within a few days.

If you do decide to quit sugar totally the first two to three days will be the hardest to get through. Your body will crave something sweet so make sure you have snacks such as nuts or berries on hand to eat.

Stress is another cause of sugar cravings and if you find yourself wanting to eat when stressed then it is time to deal with the cause of your stress. Taking the time to find out the root cause and handling it is the only way to remove stress from your life. As well as making you crave sugar stress can cause all kinds of health issues including heart attacks and death!

By following the Paleo diet you will only be consuming sugar that is found naturally in foods. By eliminating sugar from your diet you should experience a sharp drop in your weight quite quickly.

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