I couldn’t find any hard research on how often men diet each year, but according to the DailyMail UK, a typical British woman will go on a diet 2.7 times a year, but more than one in ten or 12% will slim for up to five times in a year. I’m sure men are not too far off.
But, If you want to learn how to lose 20 pounds in a month, then why so many diets? Why is it that everyone is dieting so often but not seeing results and obesity is on the rise according to the CDC?
The Bureau of Labor Statistics released its annual breakdown of how Americans spend their time each day. Turns out, Americans spend 1 hour and 8 minutes of every weekday consuming food and drink on average. And on the weekends, 1 hour and 17 minutes eating and drinking.
That doesn’t seem like too much until you add up all of the food Americans eat in one year. The average person eats a TON of food per year. Well 1,996 lbs to be exact…
That sounds like a lot to me…
Harvard Health Publications suggests women eat at least 1,200 calories daily and men get a minimum of 1,500 calories a day. But when the average amount of calories in the US is 3,770 it makes sense that the CDC is predicting hire obese rates…
So, learning how to lose 20 pounds in a month might be a good start right? How do you lose weight and make sure that the pounds that you lose are significant pounds of body weight from fat, and not from muscle or something else?
And more importantly, how do we do it safely and avoid potential health risks?
- 0.1 How to lose 20 pounds in a month with personalized meal plans for your brimming life. Get Yours Now.
- 1 Basal Metabolic Rate (BMR)
- 2 Total Daily Energy Expenditure To Lose Weight In A Month
- 3 How To Lose Weight In A Month
- 4 Heart Rate and Exertion For Quick Weight Loss
- 5 Lose 20 Pounds In A Month With Cardiovascular Training
- 6 How To Lose Weight Fast With Strength Training
- 7 Putting It All Together
In this article, I will teach you how to lose weight fast and how to lose weight in 2 weeks with some great programs like The Mayo Clinic Diet and other diet plans to lose weight. Let’s get into some details on how to lose 20 pounds in a month.
Basal Metabolic Rate (BMR)
It’s important to know how many calories you need to burn when planning to lose 20 pounds in a month. How much energy does your body really need?
This is referred to as your Basal Metabolic Rate, or BMR. This is the basic number of calories you need to function properly each and everyday. I mentioned this calculation before in my discussion around counting carbs article.
BMR varies from person to person depending on certain factors:
- Weight and height: The bigger or smaller you are, the more or less energy your body needs. I’m talking about lean mass here – the more muscle mass you have, the higher your basal metabolic rate will be.
- Age: If you didn’t know, your metabolism declines as you get older. Sometimes you can often feel it – I know I can. This is usually because muscle mass declines as you age. You can always make up for this by working out and getting rid of your love handles.
- Gender: Men tend to have a higher composition of lean mass compared to women. Where women also tend to have lower BMRs.
While it is difficult to estimate your metabolic rate with an estimation, research has shown that the Mifflin St. Jeor Equation consistently gets it within 10% of the actual BMR.
Here is the equation:
Ok, so I know you are looking for ways on how to lose 20 pounds in a month, and probably can’t remember algebra — I know I can’t! I’ll make your BMR calculation easy for you. Check out the calculator links below to help you out:
Once you know your BMR, you know how many calories you need to eat each day to stay the same weight and how many calories you don’t need to get you on track to lose 20 pounds in a month. This number is assuming all you do is lay on the couch and don’t move each day (which you don’t).
BMR doesn’t tell you what happens if you have a more than average active day. You know, the days where you’re running around and doing work. Which leads me into your Total Daily Energy Expenditure.
Total Daily Energy Expenditure To Lose Weight In A Month
In order to know how to lose 20 pounds in a month, it’s important to know your Total Daily Energy Expenditure (TDEE). And it’s also important to eat the right foods, like starting your day with a well balanced breakfast.
Your BMR is your base caloric burn each day, which is basically the amount of energy you need to function. When I discuss your Total Daily Energy Expenditure (TDEE), this is how many calories you use up in addition to your BMR number, taking into consideration an activity multiplier like housework, or going to the gym.
Check out what your number is, I’ll wait right here. I’ll even make this easy for you again with a TDEE calculator:
Ok, welcome back…
So, your BMR number is really the amount of calories you should be eating at the bare minimum. Your TDEE is the amount of calories with the addition of what you burn, so you’re taking your activity into account. This is the number you want to focus on when you want to lose 20 pounds in a month.
For example, my friend’s girlfriend, Sarah, is 27 years old, 5 foot 8 inches, 128 pounds. She’s somewhat active in the gym, but works in a salon and is usually standing in one spot while at work working on client’s hair.
According to the BMR Calculator, her BMR would be about 1370 calories a day, but her TDEE would be about 2100 calories each day.
How To Lose Weight In A Month
Let’s say that Sarah wants to lose 20 pounds in a month – is this possible? (Yes, there are programs like The Mayo Clinic Diet and meal plans to help you actually lose 20 pounds in 30 days. These tools help keep you on track. And by the way… STOP eating unhealthy foods like McDonald’s fast foods.)
But Sarah is already a small person. In order to lose 20 pounds in a month, she would have to either increase her TDEE while maintaining her diet, or eat less than her TDEE.
Your body is good at maintaining homeostasis, or internal conditions that are relatively constant. If you are not paying attention to what you eat, and just exercise, you will tend to eat more to make up for the additional calories you burned. So it takes a conscious effort of working out harder and eating fewer calories to lose 20 pounds in 30 days.
Check out this video on “what is homeostasis?”
If Sarah’s TDEE is 2100 calories each day, you can safely figure that she is also eating about 2100 calories each day. In a previous article on the 3 – day diet, I discussed the dangers of fad diets.
These diets won’t help you learn how to lose 20 pounds in a month effectively. If you haven’t read it, I suggest you take a look if you’r looking to lose weight fast. There are many other diets to lose weight fast that I would recommend.
So if Sarah wants to lose 20 pounds in a month, she needs to burn an additional 17,600 calories, or about 700 calories a day. Now cutting out 700 calories each day from your diet is not as easy as you think.
But what about taking out about 300 calories, and then burning 400 more calories?
If you look at it this way, the total calories expended would still be 700! And this is more achievable then cutting 700 calories each day from her diet.
Just 25 extra minutes in her cycling class, avoiding that morning egg sandwich on her bagel, and replacing it with steel cut oats and a banana, Sarah could start to lose weight in 2 weeks. This is just one way to lose weight fast.
Making sure you pay attention to the glycemic index is also important when it comes to losing 20 pounds in a month.
Years ago, scientists said that one pound of fat contained 3,500 calories of energy. So it would make sense to lose 1 pound of fat you would need to burn 3,500 calories….
Not so fast!
It is important to remember that people who are more overweight actually have an easier time burning pure fat weight than leaner, smaller people. This is because larger bodies have more fat to give up as energy.
Make sure that you understand BMR and TDEE both provide a benchmark to help you begin understanding your body and its calorie intake needs. As I’ve mentioned before, simply counting calories and going on low calorie diets isn’t the answer for healthy weight loss.
I discussed why many diets fail in my article on the keto diet. This is also a great read to learning how to lose weight fast, especially if you want to know how to lose 20 pounds in 2 weeks. There is a science behind lose 20 pounds in a month.
Heart Rate and Exertion For Quick Weight Loss
I frequently use my Fitbit Charge 2 to monitor my heart rate. I like it, but I also like to swim and its not waterproof but for the most part it’s wonderful!
I first started using it when I won it in a raffle from a work function. I’m attached to it now, I like to keep my intensity at lower levels instead of always going hard in the gym and while I run. As I keep getting older, my body needs more rest and days to recover. That said, heart rate monitors measure…get ready for it….heart rate!
So why is measuring heart rate important?
Check out the age breakdowns:
It’s important to note that family history and genetics along with different medication can alter your maximum heart rate. For example blood pressure medication can lower your maximum heart rate. It can also alter your weight loss too.
A maximum heart rate at different aerobic zones can also help you lose 20 pounds in a month too. Take a look at the different zones to lose 20 pounds:
Monitoring and knowing your heart rate gives you a better idea of your actual exertion and goals on how to lose 20 pounds in 2 months or 2 weeks.
I personally have not seen someone lose 20 pounds in 2 weeks, but eating correctly by adding more greens to you diet, avoiding sugars, not smoking, drinking tea, and adding spices to meals can all help with your weight loss journey and that annoying bloating after meals.
Further, the accuracy of the estimated energy expenditure on the Fitbit monitors has been shown to be very high when resting. However, the case is not exactly the same when you are active and moving. Nonetheless, Fitbit accuracy levels are the highest for devices in its category.
Lose 20 Pounds In A Month With Cardiovascular Training
Exercise burns calories. Whether it is cardio, strength training, or dancing your ass off, you can lose 20 pounds in a month with the right meal plans and workouts. All methods of burning any additional energy will help you lose 20 pounds in 2 months or any other weight loss efforts you might have.
The perks of cardiovascular training are GREAT for your heart, lungs, and circulatory system. Not to mention it is a great way to lose weight fast — Learn how to lose 20 pounds with The Mayo Clinic Diet. We partnered with The Mayo Clinic recently because of their awesome program to lose weight and learn how to diet properly.
VeryWell.com‘s advice to beginning cardio is to chose an activity that you enjoy! The best exercise for you is the one you’ll actually do, not the one you think you should do. Walking is a great place to start since it doesn’t require special equipment and you can do it anywhere.
Start with a 5 – 10 minute warm up to help gradually build up your heart rate. Then you can begin to increase your pace and intensity.
Bump it up to the point of like a 5 or 6 on this Perceived Exertion Scale or to what you think would be a good pace.
Whether it’s learning how to lose weight in a month or learning how to lose 20 pounds in a month, it’s important to increase your workouts each week by a few minutes. Do this until you can work continuously for 30 minutes a session.
How To Lose Weight Fast With Strength Training
Like I mentioned before, all methods of exercise is going to help you lose 20 pounds in a month. Along with the proper meal plans and strength exercises, you can attain this goal of losing weight fast! Here at The Nutritional Source, we teamed up with The Mayo Clinic Diet and RealPlans.com to help you learn how to lose 20 pounds in a month. Check the links for more information.
But strength training will help to promote the growth and maintenance of lean muscle mass. Maintaining a set schedule and a training regimen for both strength training and cardio, will help you maximize the benefits of exercise. This will allow your body to use up enough calories for quick weight loss and keep it off.
Other perks to strength training include:
- Increased bone health and lean muscle mass – (Learn how vitamin D can help with this too)
- Better coordination and body mechanics
- Disease prevention – (Add free radical fighting foods to your diet to maximize disease prevention)
- Mood enhancement – (check out our mood enhancing foods)
As I mentioned earlier, your basal metabolic rate is how many calories your body uses when you are at rest. According to WebMD an increase in lean muscle mass will help increase your BMR.
If you have more muscle mass, then you will burn more calories. This is why it is important to focus on strength training when wanting to lose 20 pounds in a month.
I want to include a video to help both men and women learn some easy strength exercises. You want to be sure to hit all major muscle groups and make sure you are moving joints. If you have never used free weights before to lose weight, I suggest joining a gym and asking a trainer. You can also join our Facebook group with over 70 personal trainers and ask questions for FREE.
Check out this video (for both men and women) to help you learn how to lose 20 pounds in a month:
As you become stronger, you can increase the weight, and decrease the repetitions. This will also help boost testosterone levels in men and women too.
Putting It All Together
At the end of the day, only you can steer your body to lose 20 pounds in a month. You know your body best. Counting calories and restricting your diet may not be the best approach, and can also result in health issues.
Eating correctly with the right meal plans, exercising daily, and getting a good night’s rest are all important missions for losing weight fast.
Getting to know yourself on your weight loss journey is important. Knowing your general metabolism, and having a better sense of what level of intensity you should be working out at is important.
I know I usually post on foods and different meals and diets to help with losing weight fast, but I wanted to focus on exercise in this post to help you lose 20 pounds in a month. I’ve received a lot of feedback that this post would be great information for your weight loss journey!
Let me know your thoughts, I would love to hear your weight loss journey tips, tricks, failures, and successes!