How to Lose 20 Pounds as Fast as Possible: A Beginner’s Guide
The first thing you need to do is decide what your goal weight is. If you are just starting out, then it would be best if you started with a lower number like 100 lbs. or even 50 lbs.
You will have much less to worry about when trying to maintain your new weight once you reach that level.
If you are already at your desired weight, then you may want to start with a higher number such as 200 lbs. or even 300 lbs. Your goal weight will be easier to keep track of since you won’t have to count calories anymore and you’ll no longer have the problem of being hungry all the time.
You don’t necessarily need to follow exactly what I’ve listed above; however, following them roughly is better than not doing anything at all!
Step #1: Determine Your Basal Metabolic Rate (BMR)
Your BMR is the amount of energy your body uses to sustain life. It varies from person to person but generally speaking, women tend to burn more calories than men. The average adult male burns approximately 2000 kcal per day while the average female burns around 1500 kcal per day.
Keep in mind these numbers are just averages and are really broad; your BMR may be higher or lower than the stated numbers.
If you want to find out how to lose 20 pounds fast, then it’s best that you take the time to find out your BMR. You can do this by visiting the nearest hospital or doctors office. A blood test will be drawn to determine how many calories you burn every day just to stay alive.
This information is vital to your weight loss journey; it’ll help you find out how many calories you can consume before losing or gaining weight.
Step #2: Find Out Your Total Daily Energy Expenditure (TDEE)
The next thing you need to find out is your Total Daily Energy Expenditure or TDEE. This is the amount of calories your body burns every day. It includes your basal metabolic rate, the energy cost of your activity, and the energy cost of your digestive system.
There are several online TDEE calculators that can help you find out how many calories you burn every day. With this information at hand, you can then find out how to lose 20 pounds fast in a week or two without drastically changing your diet or burning yourself out from too much exercise.
Step #3: Set Your Goals
Your goals are entirely your decision. You can either go for a safe route and stay with the average TDEE goal that’s equivalent to your weight or you can lower it by 200-300 kcal and try to lose between 0.5-1 kg per week.
The first option is much easier and safer; you won’t have to exert too much effort while still seeing great results.
Sources & references used in this article:
State of Slim: Fix Your Metabolism and Drop 20 Pounds in 8 Weeks on the Colorado Diet by J Hill, H Wyatt, C Aschwanden – 2016 – books.google.com
Bulletin# 68–Lose Twenty Pounds of Fat and Gain Five Pounds of Muscle in Ten Weeks by A James – 2016 – Penguin
Goals!: how to get everything you want–faster than you ever thought possible by J Parrillo, AB is Born, D Nukem, IV Speaks – parrilloperformance.com