Achieving a 20-Pound Weight Loss: A Comprehensive Guide to Sustainable Strategies
If you’ve let loose on your diet, but an event is coming up, you will probably wonder how to lose weight. Although everyone has a distinct personality and look, we should always strive to develop a better physical version of ourselves. Regular training has fantastic benefits for your mental health.
For instance, a jogging session is excellent for burning quick calories. It also produces positive hormones in your brain that helps you feel better.
Any ‘How to lose weight’ tactic will have a timeline, and most of us won’t like the training to last for several weeks and have slow results. In this blog, we will take you through three excellent techniques that can help you lose weight in no time.
Connecting Calories and Weight
Most cardio exercises are measured based on calorie burns. Treadmills and ellipticals come with dash monitors that measure your calorie count throughout the exercise. Trainers must have a clear idea of how calories and weight are related before planning their workout routines.
Experts have approximated about 3500 kcal to 1 pound, meaning if you’ve to reduce 20 pounds, the easy math would require you to burn up to 70000 kcal. Of course, the number is significantly high, but don’t let it demotivate you. We will share multiple tactics to break down the huge number and achieve it in more manageable steps.
According to an estimate, a 1-hour treadmill workout will burn up to 1000 calories for an average 80-kg male. The number can be slightly higher if you adopt a HIIT routine.
On an elliptical, you can typically burn up to 600 kcal in an hour. If we use these estimates, it will take more than 70 hours of treadmill usage or more than 165 hours of elliptical to lose up to 20 pounds- Do the numbers feel humanly impossible?
Don’t worry! We don’t expect you to work out for long hours to get in your desired shape, and there is more to the calories burned than just exercising.
How To Lose Weight?
Humans will lose weight by eating less or working out more. If you’re wondering how to lose weight, you should explore different ways to create a calorie deficit. Experts worldwide endorse that a healthy diet and practical exercises are two ‘secrets’ to weight loss. If you do the opposite, you will gain weight.
However, trainers still need clarification on the vast array of exercise and diet choices. There seems to be no exact answer to fast weight loss. We understand your trouble and won’t let you worry any longer. In the latter part of the blog, we discuss three effective tips to bolster your calorie deficit and find an answer for ‘how to lose weight.
Exercising sits at the core of weight loss. Although we mentioned that you need to create a calorie deficit for weight loss, a calorie deficit can never be created by relying on a healthy diet alone. If you give up on your daily meals and starve, your quality of life will take a hit, and soon, the weight loss will seem meaningless.
Redefine Your Workout Routine
The first answer to ‘How to lose weight’ is to evolve a determined schedule that helps in enhancing your metabolism and bolsters your weight loss.
Cardio workouts are designed to push your metabolism to a high level; they increase your blood circulation, and lead to a high burn rate into the fat-burning zone. A Mini Stepper is a good choice for your everyday cardio workouts. We prefer the Mini Stepper by Sunny Health & Fitness.
It has an V-shape design and intricate structure, making it a good selection for daily usage. The mini stepper comes with removable training bands that can be used for multiple exercises. The hydraulic system in the mini stepper makes your workout easier, and the machine lasts longer. It also has a user-intuitive monitor that measures your workout progress and helps you achieve your results.
If you think a mini stepper isn’t the right fit for your level, you can switch to gym cycles. They are also a great way to work out for long intervals without getting tired.
Gym Cycles- How To Lose Weight- Essentials
A gym cycle helps you engage your lower body in a strenuous workout that will help you increase your heart rate in the fat-burning zone- between 30%-70% of the maximum. We found two effective cycle options for new trainers to help them in answering ‘how to lose weight.
The Exerpeutic Folding Exercise Bike is an excellent choice for home trainers looking to strength train regularly. It comes with various resistance levels and supports up to 300 lbs of user weight, allowing most family members to use it. The central monitor is great for keeping an eye on your workout progress and fat loss.
The second option is the Folding Exercise Bike by Xterra Fitness Store, It is an ideal choice for fitness freaks looking for a good treadmill for their tight home space. Its innovative X design allows trainers to maximize their weight loss. It has eight resistance levels and a central monitor, helping you make the most of your workouts.
Running Is Unavoidable
If we were to think of a car with no engine, it is the same as answering ‘how to lose weight without mentioning running. Running is a fantastic exercise to simultaneously engage your complete body and train most muscles.
Regular jogging can improve your posture, lose belly fat, and strengthen your core- all while helping you lose weight. However, outdoor running has several problems. Our public park tracks are usually made of concrete slabs that are poor pressure absorbers. Once you run on a track, the slabs return the pressure applied by your foot strike, leading to a tiring workout. A treadmill workout lasts up to 2 times longer than an outdoor one.
The low elasticity of a track surface can also lead to joint pains and injuries. The solution is to get a treadmill. Although it is an expensive choice, a treadmill can be a great way to boost your weight loss.
It is the most efficient machine in burning calories. The modern treadmills are also designed with increased proficiency, making them ideal for home use. There are numerous choices in the market. However, we have concluded three preferences that take the lead against all others.
It is an implausible treadmill that has shown incredible results for strength trainers and cardio workouts. The Nordictrack treadmill comes with a sophisticated 6-point suspension system that allows the treadmill belt to absorb most of your foot strikes- the polythene belt squeezes as your foot presses on it, and absorbs most of the pressure. It helps you work out for longer intervals and avoid any injuries.
The treadmill also has an efficient console at the center that allows trainers to monitor their progress and change their speed and incline. The easy lift assist makes it an excellent choice for home gym owners who have to fit multiple machines in a limited space.
Treadmill designs have improved massively over the last few years, and the latest answer for ‘how to lose weight at your home comes in the form of a desk treadmill- intelligent design with panels to the side.
The treadmill has a 2.8 horse power motor that can rotate the belt at a maximum speed of 7.8 mp/h, or 12 km/h. The front panels are foldable and can be adjusted based on your needs. The unique LED display, remote control, and wide belt are other salient features of the desk treadmill.
If you like Urevo’s side panels, you’d love the GoPlus’s panel structure. The polymer track has incredible elasticity to absorb your foot strikes; the belt’s composition helps prevent arthritis or arthralgia, commonly known as joint pain.
The central console comes with Bluetooth speakers that can be connected to any suitable device, supporting Bluetooth 4.0. Connect the Superfit app to your phone through Bluetooth, and monitor your calorie count, heart rate, blood pressure and other useful insights.
The built-in transport wheels are another added perk for GoPlus 2-in-1.
Train Your Upper And Lower Body
Ellipticals are a great way to engage your upper and lower body simultaneously. Although treadmills are great for weight loss, they may leave your upper body muscles untoned, and the Panniculus, commonly known as belly fat, may take longer to wipe.
On the contrary, an elliptical requires the body to move in tilted directions that stress your sides, glutes, and shoulders, helping build muscles around the body. Sunny Health & Fitness Essentials Series Elliptical is a good choice in the Elliptical market. It has a durable design and is equipped with a digital monitor and stabilizer that adds to your workout pleasure. You can also alter the elliptical resistance to enjoy a workout based on your mood. For more information about Ellipticals, Click here.
Bonus- How To Lose Weight
Ellipticals are undoubtedly a good way to boost lipolysis, but sometimes, we would want a smaller structure that doesn’t divert our attention from other important tasks throughout the day.
If you think the same way, we have a solution- Mini Exercise Bike by Himaly store. It is a 4kg mini bike that can be placed under a desk, and you can work out while doing any other task at your desk.
The mini exercise bike has an efficient LCD, adjustable resistor, and durable structure. It’s an excellent solution for trainers with no space for large exercise machines.
Conclusion- How To Lose Weight By 20 Pounds?
Weight loss isn’t as easy as we would want it to be, but it isn’t as complicated as most people think. The best answer for ‘How to lose weight is to create a calorie deficit. You need to cut the calories you intake and burn more to quicken the process- starvation should never an option.
However, we always advise trainers to be consistent. Your weight loss won’t be visible in a week. It may take at least two weeks before you see any notable progress.
However, once you’re on the right track, your body will feel better, and weight loss will be an eventual outcome.
