Lifestyle
Expert Tips to Shed 20 Pounds by Summer: Simple Lifestyle Changes for Success
As the warmer months approach, many people find themselves eager to shed some extra pounds to feel their best in summer attire. If you’ve set a weight-loss goal and are struggling to stick to it, don’t worry—there’s still time to make a change. Weight-loss expert Emily Wiseman offers practical advice on how to lose up to 20 pounds by June. Here are seven lifestyle adjustments she recommends to help you achieve your weight-loss goals.
Create a Weight-Loss Plan
The first step is to establish a clear weight-loss plan. Wiseman emphasizes the importance of planning, noting how easy it is to delay starting a new routine. “This is exactly what I would do if I wanted to lose about 15 to 20 pounds by June,” she shares. By setting a goal of losing about a pound a week, you can make significant progress over 16 weeks.
Maintain a Calorie Deficit
Eating in a calorie deficit is crucial for weight loss. Wiseman asserts, “You cannot lose weight unless you’re eating in a calorie deficit. Period.” To determine your ideal calorie intake, she suggests using an online calorie tracker like TDEE to calculate your Total Daily Energy Expenditure.
Prioritize Protein Intake
Protein is essential for building lean muscle and staying full longer. Wiseman recommends that 30 percent of your calorie intake should come from protein. “Protein” is a buzzword for a reason, she explains, as it aids in muscle building and increases calorie burn during digestion.
Incorporate Strength Training
Strength training is a vital component of any weight-loss plan. Wiseman advises using heavier weights over lighter ones, but beginners can start with bodyweight exercises. Aim for at least three full-body workouts per week to boost your basal metabolic rate, as muscle burns more calories at rest than fat.
Increase Daily Steps
Walking more is a simple yet effective way to enhance weight loss. Wiseman points out the importance of movement beyond gym workouts, suggesting you track your daily steps and add 1,000 more. Gradually increase your step goal to keep your body active throughout the day.
Stay Hydrated
While not mentioned in the source, staying hydrated is often a key part of any weight-loss journey. Drinking plenty of water can help control hunger and support your body’s metabolic processes.
Get Adequate Sleep
Quality sleep is essential for weight loss, as it supports recovery and regulates hormones that control hunger and metabolism. Ensure you’re getting enough rest each night to aid your weight-loss efforts.
With these seven strategies, you can confidently work towards your weight-loss goals and feel great by the time summer rolls around. By creating a plan, maintaining a calorie deficit, and incorporating movement into your daily routine, you’ll be well on your way to success.
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