If you are trying to lose weight, we recommend you one simple weight loss plan, to lose 20 pounds in 60 days. When the body loses no more than 2 pounds a week, that means that the body functions best, or maybe more when you are just starting your weight loss program. If you want to lose 2 or 3 pounds a week, you will need to follow a strict plan and to consume a nutritious and low-calorie diet and to exercise every day.
Because you will include exercises in this weight-loss plan, you should not consume less than 1500 calories daily to maintain your energy levels. Now follows the sample weight-loss plan, including recommendations about food and exercise.
Instead of eating 2 or 3 large meals throughout the day, you should eat several mini meals, to prevent yourself from overeating and to keep your metabolism burning fat throughout the day. The body has difficulties with digesting large portions at once, and everything that is excess is stored as fat. So, if you continually feed your body with smaller portions of food, it will stay satisfied and your metabolism will keep working at its maximum capability.
You need to consume a well-balanced diet because the body requires nutrients from every group. You need to consume fruits, veggies, lean protein, carbs, small amount of healthy fats and non-fat dairy. But you should be careful when you choose foods from each group, and be sure that you make the right choice. The fats should come from healthy sources like nuts, avocados and olive oil, and the carbs should consist of fiber and whole grains.
Here we have a sample menu of one healthy day if you want to lose 20 pounds in 60 days:
- 7am – half of a banana and an egg white omelet with veggies
- 11am – non-fat yogurt mixed with berries and natural oats
- 1pm – grilled veggie sandwich on whole wheat bread with mustard and avocado but not mayo
- 3pm – carrots and some other raw veggies with hummus
- 6pm – grilled fish or chicken breast with veggies and spices
- 9pm – apple with one tablespoon peanut butter
In this weight-loss plan you need to include 5 days at least of cardio exercises to burn some calories and benefit your heart. Your workout should last for 30 minutes to one hour. You can include biking, swimming, jogging, hiking or speed walking around your neighborhood, and that will elevate your heart rates and causes you to sweat.
In order to lose 20 pounds, you have to include flexibility exercises because they will tone your body and will help you to prevent your muscles from enduring injury. Pilates and Yoga are very great flexibility exercises and they will help you to lose inches and will give you a great stretch.
This is an important part of your weight-loss plan, if you want to build lean muscle mass or to tone the body. If your body contains more muscle, it will burn the calories more efficiently even when you are resting. Start with lifting three to five pound weights and increase the resistance gradually. To increase the intensity while lifting weights, try to do squats too. You should perform strength training at least 3 days a week.