6 Week Diet Plan To Lose 20 Pounds

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6 week diet plan to lose 20 pounds is one of the easiest diets to follow. You can lose 20 pounds in a relatively short amount of time. This plan is also very healthy and it will be easy to maintain your weight loss goals once you reach them.

If you would like to lose 20 pounds in 6 weeks, you are essentially embarking on an accelerated weight loss program.

You need to lose an average of 3.5 Ibs per week. You must, therefore, take precautions to ensure that your habits are sustainable. If not, you could ruin your metabolism or hormones in the long run.

Some of the steps deal with your mindset. Psychology makes the difference between knowing what you need to do and actually doing it. Others focus on exercise while the majority revolves around food.

4 Steps to Lose 20 Pounds in 6 Weeks

The internet is full of weight loss advice. If you search for weight loss plans, you’ll find websites that tell you the key is diet. Some will say cardio is necessary, others preach weight lifting, and still others swear by a specific ratio of fats, carbs, and protein.

If you try to integrate all of this information into your daily routine, you may be overwhelmed. When people decide they want to make a permanent lifestyle change, they often aim to do everything. They cut out sugar and limit calories while they begin to run and lift weights. This is very taxing on the mind, body, and willpower. More often than not, extremism will lead to disappointment.

The question is, how do you approach weight loss in a sustainable manner? How do you make changes and stick to them for the rest of your life?

We’ve put together a 4-step weight loss program to guide you through the process. It will help you understand how to approach diet and exercise and how to find a routine that works for you. We have recommendations for how long each step should take. Everyone is different and you should progress to the next step whenever you feel that you have accomplished the previous task.

1. Find a workout that’s doable and one that you enjoy.

Some people like lifting heavy weights, some like running, and others like fitness classes such as yoga or zumba. The first step is to find the exercise that works for you. Try different kinds of workouts and test which one you enjoy the most. We have workout plans to introduce you to different styles of training, including running, yoga, Crossfit, and Tabata.

Once you find an exercise you enjoy, your job is to make it a habit to go to the gym. The challenge this week is to exercise 5-6 days of the week for at least 45 minutes. You decide where, when, and what to do, but you must work out.

Step one should last for one to two weeks, but you should continue to work out 5-6 days per week for the duration of the six-week period. During these first weeks, exercise should be your priority. Reducing your calorie intake when you’re starting a new exercise regime can put undue stress on the body. For now, focus on adding exercise without worrying about your diet. Try to keep your caloric intake about the same.

Recommended Time Frame: 1-2 weeks

2. Cut back on added sugars and fried food.

Nutrition is complicated. There are macronutrients (fats, carbs, and protein) and micronutrients (vitamins and minerals). You need to consider your fiber intake, how much sugar you eat, if the sugar you’re eating has a low or high glycemic index – let’s just say it’s overwhelming. But don’t worry. You don’t need to understand all of these nutrition concepts to begin a healthy diet. For step two, we’ll keep things simple. Your job is to cut back on the amount of added sugar and fried food you consume. This doesn’t mean that you should eliminate it from your diet altogether. Instead, try eating a little bit less each day. Stock stevia to sweeten your food. Whenever possible, replace white sugar with natural sweeteners like honey. Good ways of cutting back on sugar include:

1. Replace cereals with stevia-sweetened oatmeal.
2. Reduce the amount of soda you consume. If you drink a bottle every day, limit sodas to every other day. If you only order it at restaurants, ask for sparkling water instead.
3. If you buy almond or soy milk, try the unsweetened version. It’s an easy way to cut 100 calories from your day.
4. Choose fresh fruit over dried fruit.
5. Choose a light salad dressing or make your own. Check out these recipes for homemade healthy and delicious salad dressings.
6. Limit desserts to once a week. If you crave something sweet at other times, have fresh fruit.
7. If you’re craving a rich dessert such as ice cream, evade the craving by drinking a tall glass of milk. You can also eat some stevia-sweetened Greek yogurt or a creamy smoothie. For smoothie ideas, check out our skinny banana split smoothie, or this chocolate peanut butter protein smoothie.

For step 2, you should also reduce fried food. This includes fried chicken, french fries, and potato chips. The good news is that you can get all of these foods baked instead of fried. Baking your food will save you hundreds of calories and will help you avoid trans fats that are linked to weight gain and cardiac disease.

Recommended Time Frame: 2-3 weeks.

3. Step up your clean-eating lifestyle.

After 2 to 3 weeks of cutting back on added sugars and fried food, work on cleaning up the rest of your diet. Learn how many calories you should be eating and divide them between meals and snacks. Remember that perfection is not necessary for progress.

You can lose weight while allowing yourself an occasional treat. Schedule a cheat meal that allows you to eat your favorite foods once a week or once every two weeks. Use the following guidelines for the rest of your meals:

1. Start your mornings with fiber and protein. Meal ideas include vegetable omelets made with egg whites, oatmeal sweetened with stevia, or yogurt topped with nuts, seeds, and fresh berries.
2. Keep your stomach full by eating large servings of vegetables at every lunch and dinner. The fiber in the vegetables will keep you full longer.
3. Have lean protein every day. This includes chicken breast, turkey, soy, and fat-free plain Greek yogurt.

Recommended Time Frame: 2 weeks.

4. Form habits.

The final step is the hardest, but if you’ve committed to the first three steps, the fourth should be a breeze. To wrap up our 4-step program, we challenge you to create healthy habits all around. It’s easy to make it to the gym every day when it’s part of your routine. Resisting junk food gets easier the more you do it. Once a healthy lifestyle becomes a habit, you’ll find you maintain it easily. You’ll continue to slim down and grow stronger.

Lose 20 Pounds

To lose 20 pounds in two months, you have you lose about 2.5 pounds per week. According to the Centers for Disease Control and Prevention (CDC), healthy weight loss is in the range of 1-2 pounds per week, as people who lose weight gradually are more likely to keep it off.

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However, it may be possible to achieve a 2.5 pound per week weight loss by eating smart and increasing physical activity. Consult a doctor if you have questions about what a healthy amount of weight loss is for you.

It has been widely believed that 3,500 calories are equal to 1 pound of weight. But an article in the December 2014 issue of the International Journal of Obesity found that the 3,500 calorie rule overestimates weight loss. Due to variations in factors including body composition, gender, age, height and amount of calorie restriction, weight loss is not linear like the 3,500 rule would predict.

Instead, researchers recommend a weight loss calculator that takes into consideration various factors to predict an individual’s weight loss each week. If you are doing a two-month weight loss challenge, dynamic weight loss calculators can help you estimate how many calories are needed to achieve that goal

A Diet Plan To Lose Weight Successfully!

A Diet Plan To Lose Weight Successfully!
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The past couple of days have witnessed trending news in the form of the stunning transformation of Anant Ambani, son of Mukesh Ambani, MD of Reliance Industries Limited. Anant, who had previously been burdened with excessive body weight due to intake of some strong medications, has achieved an unbelievable target of losing 108 Kgs of body weight in just 18 months!

Many people suffer from obesity and many other conditions as an aftereffect of excessive body weight, but don’t know how to address the issue to attain a healthy weight. In this regard, the story of Anant is an inspirational lesson for all those who want to lose weight and follow a strict diet plan and exercise regime continuously to achieve their goals. Just like him, now you too can attain a healthy body weight and a fit physique too through the techniques mentioned below:

1. Following an Appropriate Diet Plan – A healthy diet is the key to a good weight loss regime besides the implementation of an effective exercise plan. Anant had opted for a strict low-carb diet without the presence of sugar. This type of diet has a lot of benefits including weight loss in a healthy way. This type of diet requires you to avoid all types of processed food items including breads, soft drinks, cereals, pastas, sweets etc. And increase the intake of foods rich in healthy fats and proteins.

2. Weight and Functional Training – Weight training is known for burning calories and functional training helps in increasing your core stability through exercises like squats, stretches, lunges etc. A combination of these two in your exercise regime will not only help you lose weight, but will also enable you to do it in a healthy way.

3. High-intensity Cardio Exercises – High-intensity cardio exercises are recommended by most gym instructors to people who want to lose weight as they increase your heart rate and consume lesser amount of time to eliminate the extra fat from your body.

4. Yoga – There’s no better way to stay fit and healthy than making yoga a part of your daily lifestyle. This ancient tradition not only tones your muscles and burn calories, but also gives you a healthier life by helping you relax your mind and body both. This was also one of the techniques followed by Anant to reach his destination of a having a healthy body.

We’ve put together a sample diet plan exclusively for you, which can help you lose weight in a healthy natural way:

Early Morning (6:30 am – 7:00 am) – a glass of warm water + 1/2 lemon juice + pinch of salt; walk for 30 minutes.

Breakfast (8:00am – 9:00 am) – 1 cup milk/tea, with fruit, oats with milk/namkeen oats, veg. Dalia, veg. Upma, veg. Poha, veg. Sandwich, 2 egg whites/1 whole egg and toast.

Mid-Morning (11:30 am) – fruit/sprouts

Lunch (1:00 pm – 2:00 pm) – 2 chapattis with vegetable, salad, dal/curd/idli + sambhar (alternatively, if you want to have 1 bowl rice, have it with 1 katori rajma/kadhi/dal/chhole + salad)

Tea-Time (4:30pm – 5:00pm) – tea/coffee + 2 biscuits/rusks

Evening Snacks (6:00 pm – 6: 30pm) – roasted chana, sprouts, popcorn, veg sandwich, sometimes 4-5 almonds, walnuts, pista, raisins

Dinner (8:00 pm – 8:30 pm) – 1-2 chapattis with vegetable, salad or 1-2 veg sandwiches, or roasted chicken/grilled fish (if non-vegetarian)

Post-Dinner (if required, at 10:00 pm) – 1 cup of milk.

We hope the above suggestions and the sample diet plan will inspire you to embark on a journey of transforming yourself into a healthier and happier person! There’s no happiness better than feeling

Indian Diet Plan To Lose 20 Pounds

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20 lbs Weight Loss in 1-Month Diet Chart

let’s distribute the daily calorie intake of 1,000 through breakfast, lunch, dinner and snacks. Our target is to intake 250 calories at breakfast, 300 calories at lunch, 250 calories at dinner, 200 calories at mid-morning and an evening snack at 100 calories.

Breakfast

The first meal of the day is indispensable, and you should pack it with proteins and vitamins. Here are five breakfast ideas:

  • Idli Sambar: This savoury Indian preparation is perfect for those on a weight loss journey. Take two medium-sized steamed idlis with 1/2 bowl of sambar, which adds up to 230 calories.
  • Oatmeal Bowl: Low On Calories, High On Fibre: A bowl of oatmeal is a perfect healthy breakfast. You can take this with either skimmed milk or homemade curd. Add a ripe banana for sweetness; you can also load it with grapes, diced apples, and berries.
  • Poha: Cook your poha with a spoon of ghee, mustard seeds, chopped veggies, coriander leaves and some lemon juice. A bowl of poha keeps you full for several hours.
  • Healthy Smoothie: Blend some baby spinach, one medium-sized apple, half a carrot, half a beetroot, half a banana, half a cucumber, one cup water, one cup curd into a smoothie. You can add a teaspoon of honey to sweeten it. Also, carry four soaked and peeled almonds on the go.
  • Bread-Omelette: While the above breakfasts fit perfectly in a vegetarian diet plan, a simple non-vegetarian breakfast is an omelette with two egg whites, an egg yellow tossed in olive oil and baby spinach. Add two brown bread toasts to stay full for a longer time.

Lunch:

Some fantastic lunch ideas that go with this 20 lbs weight loss diet plan:

  • Brown Rice, Dal: Brown rice is rich in fibre and antioxidants, and it adds multiple health benefits to your routine. Fill your regular lunch bowl with half a serving of steamed brown rice and thickly cooked tur, moong or masoor dal. Don’t miss adding a serving of sliced cucumber, onions, and tomatoes.
  • Multigrain Chapati And Chicken Curry: Two chapatis made from multigrain wheat and a bowl of chicken curry will keep you full for prolonged hours while giving your body the much-needed dose of fiber and protein.
  • Vegetable Bowl With Chickpeas:
    Take ½ cup soaked and boiled chickpeas seasoned with a pinch of salt. Add carrots, beet, beans, broccoli and a pinch of salt to a bowl of boiled vegetables. Add the boiled chickpeas to it. Sprinkle lemon juice and mix well. This would make a nutritious, fiber-rich and wholesome lunch pack.
  • Chicken Sandwich: For an easy and quick lunch, you can prepare a chicken sandwich with two slices of multigrain bread stuffed with chunks of grilled chicken breast, two tomato slices, three onion rings, and two freshly chopped lettuce leaves.
  • Salmon fish, Veggies, Rice: Add a grilled salmon fillet to your serving as it contains around 124 calories. Enjoy it with one bowl of rice and a side of mixed veg curry.

Snacks:

Munch on these snacks at around 11 AM and 5 PM:

  • Green Tea, Rusk: Ditch your regular tea for green tea as it’s a good antioxidant. Add two rusk slices made of whole wheat or sooji.
  • Whole Fruits: Whole fruits are always recommended over fruit juice as the latter lacks fibre. On days you have not had a banana for breakfast, have it as a snack. You can also pick a whole apple, guava or pear.
  • Nuts: Four almonds and a few raisins make a healthy snack on the go. You can also take two dates with it. To stay full, add an oat biscuit to the meal.
  • Hardboiled Eggs: You can also eat hardboiled eggs for a quick snack. You may eat two eggs in a day, but try to have only an egg yolk because yellow is high cholesterol.
  • Protein bars: Sugarless protein bars are also an excellent snacking option, but it’s best if you make them at home with lots of dry fruits, using dates as a sweetener.

Dinner

Since it’s your last meal of the day, we recommend finishing your dinner by 7 PM. Here are five low calories dinner choices:

  • Vegetable Wrap: Treat yourself to two whole-wheat mixed vegetable wraps. These are nutritious, delicious, and simple to make.
  • Chicken Noodle Soup: A bowl of chicken soup with boiled wheat noodles, boiled carrots, cabbage, spring onions, and sweet potatoes is offbeat and healthy.
  • Chapati And Soya Curry: Soya curry is rich in proteins and fibres. Pair it with two chapatis.
  • Scrambled Eggs: A scrambled egg with loads of finely chopped vegetables; add a bowl of leftover dal from lunchtime.
  • Paratha, Raita: Have a wholewheat paratha with a bowl of curd seasoned with roasted cumin, coriander powder, finely chopped onion and chilli.

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