Hey there, viewer. Losing weight can be tougher than gainingit. But if you’re looking to make a physicaltransformation, have we got some tips for you! Let’s discuss 9 Healthy Ways to Lose 20Pounds Quickly. You may be asking, “why 20 pounds”? A 20 pound weight loss is enough to decreaseyour body fat and lower your blood pressure. So what don’t I eat? How much water should I drink? Are “cheat days” actually good for you? We’re talking all that AND more! Count Your CaloriesWhen beginning your weight loss transformation, calorie counting is a great first step toget on track. Did you know that the average adult is suggestedno more than 2000 calories a day? While this seems like an awful lot, it’scertainly easy to lose track and go over. The average Big Mac combo from McDonald’sis 1100 calories alone. As it turns out, the daily intake for theaverage woman is actually between 1600 to 2400 calories, while a man is 2000 to 3000. Needless to say, there’s definitely workto be done for many of us. For starters, try reducing your portion sizewith each meal. If you are going to go ahead with that McDonald’scombo, skipping fries subtracts up to 510 calories already. While counting calories is a great first step,it cannot be the only one you rely on to lose weight. Over time, you should be making healthierdiet choices such as… Eating More FiberSince fiber moves slowly through your gastrointestinal system, it keeps your stomach feeling fulla lot longer. Due to its benefits, a daily fiber intakebetween 25 to 30 grams is recommended. But most people only consume an average of15 grams per day. A 2001 study concluded that increasing yourfiber intake by 14 grams per day led to a 10% decrease in calorie consumption. Over a four month period, this fiber increasecounts for a 4.5 pound weight loss. Stop Eating Before Bed! Imaging the terrifying thought of downinga whole pizza to yourself before hitting the sack… Well to many folks, that’s a reality. This includes me as well. Don’t tell anyone... Eating before bed is a major contributor toweight gain. It is recommended that your final meal ofthe day should be around 2 to 3 hours prior to going to sleep. This way, you have time to work off some caloriesbefore your body shuts down for the night. Consuming a meal, especially one high in calories,causes your level of body fat to increase while asleep. This is why we often wake up feeling exhaustedand miserable. Eating late will make you feel less hungrythe following morning. As a result, your first meal of the day maybe larger than it usually is, causing you to overeat. Over the course of the day, your body maystill be busy digesting food. This means that your dinner may overlap withyour lunch, as you are still processing it from that afternoon. Eat a Good BreakfastThis one may seem silly. Let me explain. If you eat before bed, you may not be in themood for breakfast. Not only will a large breakfast set the tonefor the rest of the day, but it also fills you up, lessening your desire for more foodlater on. Also, if you’re trying to live healthier,what better way to start your day than with a nutritious breakfast? Cook three eggs, along with a few vegetables. Possibly finish the meal off with a banana. Keep in mind, adopting this routine ALONEwill not help you lose weight. If you consume a large, healthy, fiber-filledbreakfast while following other steps on this list, you will drop 20 pounds sooner thanyou think. Cut the CarbsYou’ve definitely heard this one before. Like cutting calories, reducing your intakeof carbohydrates is extremely important when losing weight. It is also associated with decreasing yourrisk of Type 2 Diabetes. Cutting carbs is difficult. We don’t realize just how many we’re consumingthroughout the day. If you’re following the standard 2000 caloriediet, you’re probably consuming 225 to 325 grams of carbs. If you’re trying to lose weight, cut yourcarb intake down to somewhere between 50 to 150 grams. A study from 2001 showed that adopting a dietof lower carbs can slow down your appetite. This way, you are eating fewer calories. We’re not saying that you need to switchto the Keto diet right away. But if you’d like to shed a few pounds,reduce your intake of carb-heavy foods like sweet potatoes, oats, brown rice, raisinsand white bread. With this type of discipline, you will beone step closer to losing that 20 pounds. Before we continue, are you looking for healthierfood choices? Check out our video on 9 Amazing Pumpkin HealthBenefits That Will Surprise You. Or perhaps you’ll benefit from our clipon what coriander will do for your body. Now let’s get back to our list of 9 HealthyWays To Lose 20 Pounds Quickly. Drink More Water! Let’s cut the food talk for just a second. Instead of worrying about carbs and fiber,focus more on water. No weight loss diet is complete without theproper consumption of H2O. Did you know your body is already comprisedof 60% water? Since we are constantly urinating and sweating,it’s easy for us to lose that fluid. In the past, a daily intake of 8 cups hasbeen suggested. But in order to avoid dehydration, professionalsrecommend that women drink up to 9 cups a day, while men have a max of 12. Did you know that drinking 500 ml of watercan speed up your metabolism by 30% within just half an hour? If you drink this amount before a meal, studieshave shown that your calorie intake will decrease by 13%. If you stick to this routine, you will becloser to dropping your goal weight. Eat SlowlyOne of the smartest things you can do to lose weight is take your time eating. Scarfing down a meal in a matter of secondsis uncomfortable enough. You want to enjoy your food don’t you? When eating slowly, your brain is trickedinto thinking that your stomach is full. A study from 2010, which focused on 19 women,concluded that those who ate slowly saw an increased feeling of fullness along with adecrease in calories. In another study from 2018, researchers discoveredthat subjects who ate at a normal pace were 29% less likely to be obese. People who eat their food in a hurry, tendto gain weight quicker, as their brain has not had enough time to process that fact yourstomach is full. So if you do happen to order that Big Macmeal, the least you can do is slow down while your chewing. You want to savour every last greasy bite. Lots and Lots of CardioHow can we do a weight loss video without at least touching upon exercise? Cardio can contribute to better sleep, increasedbone density, a boost in self-esteem, reductions in stress & anxiety, and of course... a healthierbody. To lose weight, it is recommended that a persontakes part in 30 - 45 minutes of cardio. Did you know that running at a steady paceof 7.5 mph for 45 straight minutes can burn almost 700 calories? That’s some people’s whole lunch! While a steady routine of running is great,you don’t need to do it every day. Too much cardio can have some serious effectson your muscles. Due to this reality, it is suggested thatyou limit your cardio to 5 days a week instead of 7. This leads into my next point. Have a Cheat DayThis one is extremely important. When we adopt a healthier living routine,it is easy to get too caught up in it. Don’t get me wrong, it’s great to be dedicatedand you will see results in the long run. It’s just that in order to see results quicker,you need to have a resting period. How often do you hear friends of yours bragabout their “cheat day”? Each week, it is recommended that we takeone day off from our regimen. And when I say a “day off”, I mean toeat what you please. This allows your body to hold onto the caloriesit has received, while ensuring that your metabolism is still healthy. These new calories give your body somethingto burn should you choose to exercise the following day. It’s also good to note that depriving yourselfof your favourite junk foods for too long will only lead to stronger cravings. Over time, your mind will go crazy, eventuallygiving into those urges and ruining your diet. Try doing your cheat day on a Saturday, asit leaves you something to work towards during the week. That, and your Saturday night outing withfriends is so much more fun when you can eat and drink whatever you desire. So grab that bag of Doritos, and shed thosepounds! Are you trying to lose weight? Would you consider trying any of these tipsafter watching our video? Let us know in the comments below. We would love to hear from you.