how can you lose 20 lbs. by July 19?

Answer 1

You can do this, it's great to set a goal but don't stress too much over the weight so much. I am always after great body shape rather than kilo's cause only you know how much you weigh but everyone knows how great you can look it a bikini.

Well, you already know partly what you need to do but don't think it finishes after you lose the weight overwise you go back to old habits and it all begins again, you need to break the cycle.

If you want to do this it is for life so you need to totally change your way of eating and exercising. This is not a diet rather than a healthy eating plan for life. So no more talking diet cause it means time limit.

Here are the golden rules:
Initially cut down to 1200 calories women & 1500 men
Exercise 6 times per week for 1 hours a day. Do three weight sessions and three cardio sessions. No gym involved.
Don't eat carbs after 4pm, never eat carbs within 2 hours of exercise or within 1 hour of exercise.
Drink 3 litres of water per day. You can have a green tea at the end of the day.
Limit your fruit in take to 2 pieces per day.
Never eat dinner after 6pm.
Adopt of low GI eating plan this is sustainable for life!
Make low fat dairy choices
All food choices need to be low fat

Follow this menu plan as a suggestion:
Breakfast 7am - 1 cup hot water w lemon
20 minutes later have a bowel of oats w water (no honey) OR
fruit salad w low GI soy yogurt
Snack 10am - pear or apple (both low GI)
Lunch 12.30pm - multigrain sandwich w 50g tuna/lean meat & salad (no butter)
Snack 3pm - low GI yogurt OR skim berry smoothie (no honey or banana) plenty of ice, 1/2 cup skim milk & 1/4 cup yogurt
Dinner 5.30pm - 120g-150g grilled lean meat/fish/prawns/tofu patties (not fried) w spinach salad & mixed vegies (no whites, carbs) OR 3 egg white/soy omlette with ham, cheese and tomato
Snack - 1 scoop of low cal low fat ice cream (if hungry)

Exercise is must be intense. Refer to www.bodybuilding.com for your weights routine. Never do weights two consecutive days have a cardio day in between.

Cardio needs to include running, go hard up stair wells and cycling. You get the most benefits from exercise when your body is totally fatigued and this is when you see changes.

To maintain you can increase calories to 1500 women & 1800 men and reduce exercise sessions to 3-4 times per week. If weight creeps up again due to holiday period etc.. go back to 1200 cal and 6 sessions again.

Good luck it worked for me it can work for anyone.

Answer 2

well- i've tried pretty much everything to be the skinny girl. anorexia to weight watchers to south beach diet to the
vster cleanser to puiking up everything... there just is not an easy way.
i did, however, find the south beach diet to be awesome. i was sucessful on it and it is now my life style... its hard at frist because in the first phase you are giving up so much food... but you just keep telling yourself its only for 2 weeks and you realie its not that bad.

heres a summary of south beach... i recommend getting the book.

you have 3 phases. the first phase is the strictest and you give up fruits and whole grains. im a vegetarian so i could really eat is vegetables and beans. in the book there is a list of what you can eat and what you cant. if the food is on the do not eat list do not eat it... its that simplew. you do that for two weeks and lose anywhere from 8-3 pounds. i only lost 8 but i cheated three times, and im not overweight so i was not expecting to lose a whole bunch. then there is phase 2 where you add frutis and whole grains back into your diet... you do this for as long as it takes you to reach your goal weight. your expected to lose 1 to 2 lbs a week o nthis diet. ( i did phase 2 for 3 weeks and lost 7 additional pounds- but i did sparaticaly add an excersie program into my lifestlye whcih consited of pilates, and walking) then there is phase 3 which is the maitnece phase and it just becomes your lifestylyer. in the book it explains portion control, limiting your indulgences and just eating healthy.
i really recommend this. its hard for the first 2 weeks but that is just all in your mind. just tell yourself (if yoy do it) its only two weeks and you'll do fine.

Answer 3

I would eat 5-6 small meals a day every 2-3 hours. Make sure all teh meals are 200 calories or less. Exercise EVERY day for 30-40 minutes that is the key and stay away from sodium, processed carbs and dairy. Eat lean meats and plenty of vegetables.

Answer 4

Bird's Eye 5 Min Mixed Veggies(eat whole bag 3 servings)/ Bonless -Skinless chicken breast. for lunch.


and for breakfast and dinner buy Myoplex shakes. They are great at helping the body lose weight.

Eat this everyday till July 19 and youll be a different person.
Also, no sugar and no Bread. Youll be happy. (Splenda)

Answer 5

Eat 2 vanilla yogurts with pecans each day, and 4 Healthy Choice dinners weekly. Drink lots of water. Exercise like crazy! Good luck.

Answer 6

Unless you are severely overweight, you probably can't accomplish that. Just eat better, go to gym, do 30 min of cardio at LEAST, some weight lifting, lots of water, and within 2 weeks, you should start feeling lighter and better. Dont' care about the weight.

Answer 7

If you got illness(just kidding, but it is true) I am sorry but that can be done by a miracle if you are healthy and fat it takes months and long time to earn what you what!Do the best diet and exercise as you can but if you are still not satisfied until your deadline,chin up and be happy of what you are physically be sexy and beautiful in your own little way as long as many people loves you of what you are!

Answer 8

i found this artical called "50 Habits of "Naturally Thin" People
How to get Started:Decide how much you want to loose and see how many calories a day it will take to make it happen by year's end.Then, work into your routines however many of these eating tweaks and exercises you need to achieve your goal.
Slash 250 cal.s a day to lose about 25 lbs. in a year, Slash 500 cal.s to loose 50 pounds.
This is based on a 150-pound person: you may need to cut more/ fewer calories depending on ur weight, age & gender. It also assumes your normal calorie intake essentially stays the same and your weight is stable.
* I'm only going to give you the ones that are most helpful and burn calories. If you want more then email me*
1.Wake-up Workout - When your eyes open, sit up slwoly w/out using ur hands. W/ legs straight out, lean forward until u feel a gentle stretch in ur back & hamstrings. Hold. Then, Using ur abs, lower urself flat. Rest & repeat 2 more times. BURNS 10
2. Balance Booster - While u brush ur teeth, alternate standing on 1 leg as u switch mouth quadrants(every 30 seconds). BURNS 10
3.Be a Ballerina - As ur coffee drips, stand sideways, put 1 hand on the counter, and lift the outside leg straigh out in front of u, keeping it extended. With upper body straight, hold for a few sec.s and move it to the side: hold and extend it behind u. Do 5x on each leg. BURNS 10
4. Talk It UP - Every time u grab the phone, stand up & pace around. BURNS 50
5. Carry Some Weight - When ur grocery Shopping/ running erands, wear a backpack with 5-10 lbs bag of sugar inside to increase resistance & burn more calories. Add purchases to ur load as it becomes easier. BURNS 20 (FOR AN HOUR OF ERRANDS)
6.Pump at the Pump - While ur getting gas, With 1 hand on ur car, Stand on the balls of ur feet & slowly rise up & down for as long as it takes to fill ur tank. BURNS 10
7. Shop till the Pounds Drop - at the mall try on at least 10 outfits- pants and shirts.BURNS 60
8. Jog for Junk Mail - For every piece of junk mail u get each day, do 1 lap around ur house/ building, / up & down a flight of stairs. BURNS 35-140
9. Play Footsie - After Dinner, while u are sitting at the table, extend your right leg out & slowly bend it up & down, squeezing & holding in the up position for at least 5 sec.s. Repeat 5x for each leg. BURNS 10
10.Ease into Evening - sitting with feet uncrossed, grab ur wrists & raise ur hands above ur head to lengthen the spine. Take a deep breath in as u reach & hold the position, breathing slowly in & out for 20 sec.s, taking longer on the exhale. BURNS 5
11. Sing a Song - Spend sunday morning belting it out in the church choir. BURNS 70 PER SERVICE
12. Catch This! -
Spend 30 min tossing a ball or a frisbee with ur kid/dog BURNS 90
13. Make Whoopee - Instead of a bowl of ice cream as a bedtime snack, have a robust tussle with your spouse. BURNS 300

Answer 9

well..... i don't know... not much time left.... you have less than a month from now on. Three small meals a day go jogging twice a day (Morining and Evening) and remember with your sweat shirt on. keep doing it until July 19.

Answer 10

cut salt, add more water .. cut out the junk foods including fried food and fast foods.. go back to eating whole foods, fruits, veggies, whole grains and workout atleast 30 mins a day 3 -5 days a week ..

that should help