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How to Lose 20 Pounds in 30 Days
Dear Editor,

I have a fitness related job and I suddenly gained 20 pounds. My boss ordered me to lose 20 pounds immediately (in 30 days) or else I would be suspended. What can I do to lose 30 pounds in the next 30 days. ~~ Need My Job Dear Need My Job, First of all, there are no miracle cures, only quick weight loss schemes. By quick weight loss, I’m talking about losing 10 to 20 pounds in a week. If you DID NOT eat any food for an entire week (which is NOT healthy and should NEVER be attempted) you wouldn’t lose 20 pounds in 1 week. The biggest thing that needs to change is your ATTITUDE! Why? Because like anything else in life, it’s going to takes hard work to lose 20 pounds in 30 days. You MUST REALIZE it will take lots of exercise and a very strict diet to achieve this goal. Unfortunately, this is where most people FAIL. Most people want an easy solution to a difficult problem and there are plenty of companies willing to sell them a quick-fix solution. You need to UNDERSTAND that there’s NO weight loss pill or herb in the WORLD that can make you lose 20 pounds in a month. Once you except that fact and are willing to spend the energy to lose 20 pounds in 30 days ….. you can DO WHAT IT TAKES to make it HAPPEN. The difference, LAZY minded people want to sit on their DUFF, take a pill and think they can lose 20 pounds in 30 days. People who are truly committed to losing weight will MAKE NO EXCUSES (“I don’t have time to exercise”) and EXPEND the energy via exercise and a strict diet to MAKE LOSING 20 POUNDS in 30 DAYS a REALITY. Keep in mind that you’ll feel so much better once you see the weight come off. The trick is to establish a habit of exercise and diet that doesn’t seem burdensome. This takes about 1 to 2 weeks before you actually look forward to your “more intense” diet and exercise routine because you see your goal starting to become a reality. LET’S GO TO WORK!!!!! EXERCISE: Wake up ½ to 1 hour earlier for either a 20 minute jog or a 30 minute fast pace walk. Here’s where most people go wrong. When they jog, they jog to fast, become too exhausted, and give up jogging after the first few days. You should jog at a slow pace (11 to 12 minute mile) so that it’s a comfortable pace. This pace also places your body in more of a fat burning mode than by jogging too fast. If you never jog before, start slowly, stop and rest when needed but continue to walk at a rapid pace. Instead of jogging you can walk. Walking at a fast pace is almost as effective as jogging. BUT WHERE DO MOST PEOPLE GO WRONG? They walk TOO SLOW. I see it all the time. You must become a calorie burning machine because you only have 30 days to lose a lot of weight. Therefore when you walk, you must expend as much energy as possible and this is achieve by walking at a fast pace. Most people walk so slow that they FAIL to get any CARDIO conditioning which is important for burning calories. You must walk at a fast pace that will make you sweat. DIET. THE NEXT IMPORTANT COMPONENT FOR LOSING WEIGHT The average woman burns 1800 to 2200 calories per day while the average guy burns 2000 to 2500 calories per day. Of course this is all depends on size, occupation, activity level and genetic make-up. The point is to reduce your calorie intake by 25% to 35%. If you reduce calories more than 35%, you run the risk of binging. Also, you’ll inadvertently slow your metabolism down by eating too little because your daily calorie burn tends to match your daily calorie consumption after several months of dieting. To lose weight, most women should consume between 1200 to 1500 calories per day. Men should consume 1500 to 1800 calories to lose weight. So what foods should you eat? Always start off with breakfast! A bowl of cereal with 1% fat milk and a fruit will do. Write down all the foods you plan to eat for the day and place a calorie value by it. Buy one of those calorie counter books that gives you the calorie value for each food item or use our site at http://www.webfitnesstools.com/cgi-bin/dietforum/food/food.cgi to obtain calorie values. Stay within your calorie limitation and plan every meal in advance. Never eat ANYTHING THAT’S AVAILABLE! You should always know exactly what you will eat, know the calorie value and prepare ahead to have those foods available. YOU SAID YOU NEED TO LOSE 20 POUNDS IN 30 DAYS …… THIS IS WHAT IT TAKES ….. GOOD PLANNING! So Here’s the Schedule Day 1 – Day 30 20 Minute jog or 30 minute walk (fast pace) each morning. Wake up ½ - 1 hour earlier and JUST DO IT! NO EXCUSES!!!!!!! If for some reason you can’t walk or jog. Ride a stationary bike for 30 minutes (fast pace of course). Breakfast … 300 calories for Women (Don’t forget water) ….. Men 300 – 400 calories Lunch …. 400 calories for Women follow by 12 to 15 minute fast pace walk …. Men 500 calories Late After Noon Snack (2 – 4 PM) ….. 200 calories for Women …. Men 200 – 300 calories Early Evening ….. 15 minute fast pace walk Dinner ……. 400 – 500 calories for Women …… 500 – 600 for Men