Want to Lose 20 Pounds? Your Weight Loss Plan

If you want to lose 20 pounds, then you will have to adopt a series of small lifestyle changes. Something that we often forget is that huge, drastic and challenging changes are usually the things that cause us to abandon our weight loss plans and revert back to old, damaging habits. It’s the little shifts in lifestyle that can make all the difference between dropping those pesky pounds and reaching your target weight.

Three Fundamental Tips for Weight Loss

The three essential things you must do in order to achieve your 20 pound weight loss goal are:

  • Increasing your metabolism
  • Reducing your calorie intake
  • Burning fat and calories through exercise


Food is a hugely important factor when it comes to losing weight. If you want to make sure that you’re on target to lose those 20 pounds, then your eating habits will have to change. Top tips here are to repeat your meals, eat 5-6 small meals a day and substitute alcohol and sugary soda with water, green tea and low/no calorie beverages. Also, avoid carbohydrates after 6pm. The following is a sample meal plan that can be recycled over and over.

Day 1:

Breakfast: 1 cup bran flakes, 1 cup fat-free milk, half a grapefruit, 1 cup green tea

Lunch: 1 bowl vegetable soup, 1 slice granary bread, small side salad, 1 glass water

Dinner: 3-4oz poached or broiled salmon, ¾ cup cooked brown rice, 1 cup mixed steamed vegetables

Day 2:

Breakfast: 1 cup oatmeal, 1 sliced banana, 1 cup coffee with sweetener and fat-free milk

Mid-morning snack: ½ can tuna, 1 tbsp low-fat mayonnaise

Lunch: 1 grilled skinless chicken breast, 1 handful baby salad leaves, 1 glass non-fat iced tea

Dinner: 2 oz. lean beef (grilled), 4-5 boiled lightly salted new potatoes (optional), 1 large side salad

Day 3:

Breakfast: 2 scrambled eggs, 1 slice rye bread, 1 apple, 1 glass water

Lunch: 2 slices wholewheat bread, 3 oz turkey breast, lettuce, 1 tsp low-fat mayonnaise, 1 kiwi fruit

Dinner: 4 oz grilled shrimp, ¾ cup brown rice, 2 handfuls wilted greens, 1 glass green tea

You can supplement your meals with snacks. Some good snack ideas include:

  • Fruit
  • Nuts and Seeds
  • Yogurt
  • Popcorn
  • Granola
  • Dips

Stock up on the following items and mix and match them to make tasty, nutritious meals.

  • Lean meats and fish
  • Leafy green vegetables
  • Brown rice
  • Flat bread or tortilla wraps
  • Rye bread and crispbread
  • Wheat-free wholemeal pasta


Although diet is extremely important and is essential to weight loss, if you want to lose 20 pounds you will have to team the above meal plan with exercise to reach your goal. You should aim to exercise for 20-40 minutes at least three times a week. Cardio is key but a combination of strength and cardio will work best. As you begin to lose weight, increase the intensity of your workouts.

Aim to engage in activities that keep your heart pumping, such as brisk walking, running or jogging, cycling or swimming.


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