Researchers from the American Dietetic Association reveal that adults should go no lower than 10 calories per pound of their present body weight. For example, a 150-pound person should not eat fewer than 1,500 calories per day on a weight loss program, while a 125-pound person should have no fewer than 1,250 calories per day. This is a change from the 1,200-calorie diet, which is a figure traditionally given to women wanting to lose 20 pounds (2 weeks or less).
Create a Food Plan
Recent research has linked very-low-calorie diets and the resulting overall low daily nutrient intakes to the development of both coronary heart disease and osteoporosis in women. There are other health reasons to shy away from low-calorie diets, if you are trying to lose 20 pounds, 2 weeks being the average time frame.
If you choose to cut back your food intake to 10 calories per pound of your present weight, some planning will be needed to make sure foods chosen have adequate nutrients. One way to do this is to keep a food record to become more aware of your current eating patterns and make some changes to reduce calories to help you successfully lose 20 pounds (2 weeks or so).
Using the 10-calories-per-pound guide will produce a gradual weight loss. Weight lost gradually is less likely to be gained back. Though it’s good to lose it surely, consistently is still the way to go when you want to lose 20 pounds, 2 weeks or less.
Work it Out
Exercise is essential, whether you choose to lose weight or maintain your present weight. This alone could be your only resort if you want to lose 20 pounds (2 weeks average). Exercise keeps the body fit, and gets you to lose 20 pounds – 2 weeks is already a long time. It helps to increase your metabolic rate, so you burn calories faster, Also, studies show that for a few hours following exercise, we continue to burn calories at a faster rate.
Exercise has been found as a means of appetite control for humans. Some studies show that obese people seem to experience appetite-suppression following moderate exercise, while other studies seem to contradict with these findings. Appetite-suppression following exercise may be psychological, but it certainly works for many who are trying to losing weight.
The Power of Fluids
Water is not the only liquid found great for people who want to lose 20 pounds (2 weeks is the time frame we’re basing on). You might want to try fruit juices, as well. Why not try a juice diet? This kind of diet cleanses your body of toxins and undigested food while providing you with carbohydrates and sugars. Although this diet isn’t suitable for long durations, as a “crash” diet meant to help you lose weight in a short amount of time, it can be extremely effective.
Remember that each one has a different rate of losing weight; some do faster than others. Don’t feel frustrated, if you can’t lose 20 pounds – 2 weeks, after all, is a pretty short time to do so. Mental health is important, too. If you choose to lose 20 pounds (2 weeks is already quite an achievement) and are successful, then great! If not, you can still live a life free of an obsession with weight loss. Remember that losing weight should not be an obsession, but a guideline for a much healthier mind and body.