How to lose 20 punds?


How to Lose 20 Pounds

Lose 20 Pounds: Successful Strategies

Here are four diet truths to help you achieve your goals:

  • Cutting out sweet drinks is non-negotiable. Sweet tea, soda, and flavored and sweetened milks, waters, and coffees all have to go. Drink plain water, low-fat milk, and sugar-free drinks instead. A study of 810 adults between 25 and 79 years old showed that after 18 months, those who cut out sweet drinks had greater weight loss than those who cut down on food calories. One possible reason: While your body lets you know when it is full of food, there is no way for your body to tell you when you’ve maxed out on liquid calories.
  • Physical activity helps counting calories. Being physically active burns calories while it improves your overall health. Aim for 30 minutes a day most days of the week. A brisk 30- to 45-minute walk burns 100 to 200 calories. If you can burn 200 calories through exercise, you only have to cut out 300 calories in food or drink to reach your daily calorie-cutting goal.
  • Strategically eating less drops weight. A study of 811 overweight people who participated in four popular diets found that whether diets were low-fat, high-protein, or a combination didn’t matter — weight-loss success depends on cutting out calories. In fact, you can continue to eat filling portions if you simply replace high-calorie foods with low-calorie foods that contain a lot of water, such as fruits and vegetables. A study of 97 obese women who ate either a low-fat diet or a low-fat diet with additional fruits and vegetables found that those who emphasized fruits and veggies lost up to five pounds more.
  • Journaling leads to success. Counting calories is easier if you write down (or type in) what you eat, including serving sizes and details such as condiments you may have added. “Research has shown that exercise and journaling really make a difference in long-term weight management,” says Gail Curtis, assistant professor at Wake Forest University Health Sciences in Winston-Salem, N.C. A detailed journal will help you identify your successes and pinpoint where you can cut additional calories or replace high-calorie foods with low-calorie ones.

With dedicated work you can apply these truths to lose 20 pounds in 20 weeks or less. So get moving!

How Many Calories Should I Eat to Lose Weight?

The calorie calculator allows you to calculate how many calories you should eat a day in order to lose a certain amount of weight by a certain date.

Maximize your weight loss efforts by using the results from this calculator and apply them to this visual hack.

Calories Required To Lose Weight

You have the following errors

Unfortunately an error has occurred, please try again!

Activity Level:

  • Very Light: (most of day sitting at work or at home, a little slow walking, some standing and light household chores)
  • Light: (mostly sedentary, standing or slow walking, but including about 2 hours a day of further activity – e.g. gardening, heavy housework, brisk walking)
  • Moderate: (some occupational walking rather than just sedentary work, plus a little vigorous additional exercise, e.g. dancing, swimming)
  • Heavy: (high levels of activity, both at work and in leisure hours)

Our Calories To Lose Weight Calculator

If you’re wondering where to start when figuring out how many calories your body needs, it’s best to begin with a basic calculation that has proven accuracy. The Mifflin-St. Jerome equation has been studied against many other calorie calculators and has come out on top according to the Jornal of the Academy of Nutrition and Dietetics.(1)

Our calculator incorporates the Mifflin-St. Jerome equation and uses the research based on the NIH Body Weight Planner and adapted from research collected at the National Institute of Diabetes and Digestive and Kidney Diseases. (2,3)

The calorie calculator is very useful for weight management as it displays how many calories are needed over the specified period of time. It keeps track of your weight loss and calories required. The less you weigh, the fewer calories you will need to take in for weight loss to continue. This is reflected in the calculator with the corresponding calories intake on a weekly basis.

For example: Assuming you are female, 5′ 5″, 170lbs at the start of August and would like to be 150lbs by Christmas, you would specify that you want to lose 20lbs in 5 months. The calculator will then give you your calories required on a week-to-week basis to reach your goal weight.

NB: Any (-ve) negative values are shown in red, ie trying to lose 50 pounds in 1 week is not possible. Values in yellow indicates a very low calorie intake. As a rule of thumb you should not eat below 1200 calories for female and 1600 calories for male.

How You Can Maximize Your Weight Loss

If you would like to maximize your weight loss efforts, use the results from this calculator and apply them to this visual hack. Using this one visual tool, you can help avoid the common pitfalls most people run into when trying to lose weight.

Combining the numbers generated by this calculator and adding them to a visual aid means you should have such a successful weight loss journey, you will want to share both the calculator and visual hack tool with your friends!

3 Ways To Reduce Calories

1. Exercise

Participating in regular exercise is very important. The American Heart Association recommends for adults to get about 150 minutes of moderate exercise or about 75 minutes of intense exercise (it’s best to get some of both) throughout the week (4).

Exercising will keep you fit and burn excess calories, reducing your overall calorie intake. It can also be just as beneficial to incorporate incidental exercise throughout your day.

Change your everyday habits

This is a great way to offset some of the calories you take in through your diet:

  • Choose the stairs rather than the elevator.
  • Get off the bus, tram or subway a stop earlier and walk to your destination.
  • Park your car at the far end of the carpark when doing your weekly shopping.
  • Walk to the corner store for milk and bread rather than driving.
  • Walk to the next office to speak with colleagues in person rather than sending an email.

Intense targeted workouts

Choose to 3-4 intense targeted workouts per week. Some good choices include swimming, circuit, cycling, running and weight training.

Another way to include high intensity, high calorie burning exercises into your week is to join a team sport which includes competition as well as training weekly.

Finally it’s important to stay motivated. Reducing your calorie intake is hard. Take some time to look at your motivation. By writing down your motivation and your goals, you are more likely to stick to your calories and lose weight.

Losing weight is about cutting your overall calories. The fastest way to reduce calorie intake is to combine diet and exercise.

There are two important factors in reducing calories through diet.

2. Change Your Diet

Changing your diet is by far the most effective way to losing weight. Look at your current diet and make a change towards healthy and filling foods. Foods that are healthy and filling keep you fuller for longer, and mean that you reduce the amount of food and calories you are eating.

Your diet should include complex carbohydrates such as natural oatmeal, sweet potatoes and brown rice.

Vegetables (broccoli, spinach, green beans, cabbage, cauliflower, lettuce, radishes, asparagus, etc) fruits and salads should make up a large proportion of your diet.

Your source of lean protein should come from egg whites, chicken, turkey, lean red meat and fish (salmon, tuna, etc). Lean protein should be eaten with every meal.

These options should keep you full and help you to avoid overeating leading to a high calorie intake and weight gain.

Try to avoid fatty, deep fried, and foods full of sugar. These are high calorie foods without any nutritional value. They will increase your calorie intake without satisfying your hunger.

3. Reduce Your Portion Sizes

Often our portion sizes are much larger than we need. You should serve meals using a smaller plate. If there is more food than needed, put it away for another meal. It’s much harder to have another serving if your leftovers have been portioned out for another meal.

Eat slowly. It takes some time for your body to register that you are full. If you eat quickly, you will eat too much food, and end up eating more calories than you need.

Don’t eat if you aren’t hungry and choose foods that keep you fuller for longer.

By drinking up to a litre of water before a meal, you will feel fuller and less likely to overeat.

If you are planning to lose weight then you should know how many calories you each day. Calorie restrictive diets work well, but only if you correctly follow them! The problem with implementing a calorie restrictive diet is twofold:

  1. People often overestimate the amount of food that they need
  2. People underestimate the how hard it is to restrict calories

Here we share daily calorie tables and then provide advice on how to use this information to lose weight.

Remember that these are just average figures so you may need more or less than the calories stated here. If you wish to have a more accurate figure then read our page Basal Metabolic Rate (BMR) Explained. Both of these are good weight loss calculators.

Also, you only need the higher figure on the days that you are most active. Doing two intensive workouts each week does not mean you need maximum calories on the other 5 days.

How Many Calories Does a Woman Need?

The number of calories depends on your height and muscle mass, so these figures are averages only. However, this does provide a good starting point – aim to eat fewer calories and adjust your diet depending on results. Daily Calorie Needs for Females:

Age/years Sedentary Low activity High activity
2-3 1100 1250 1400
4-5 1200 1350 1500
6-7 1300 1500 1700
8-9 1400 1600 1850
10-11 1500 1800 2050
12-13 1700 2000 2250
14-16 1750 2100 2350
17-18 1750 2100 2400
19-30 1900 2100 2350
31-50 1800 2000 2250
51-70 1650 1850 2100
71+ 1550 1750 2000

How Many Calories Does a Man Need?

Again, these are averages, and as with women, some men naturally carry a lot more muscle mass that others. So use these figures as a starting point in your weight loss plan. Daily Calorie Needs for Males:

Age/years Sedentary Low activity High activity
2-3 1100 1350 1500
4-5 1250 1450 1650
6-7 1400 1600 1800
8-9 1500 1750 2000
10-11 1700 2000 2300
12-13 1900 2250 2600
14-16 2300 2700 3100
17-18 2450 2900 3300
19-30 2500 2700 3000
31-50 2350 2600 2900
51-70 2150 2350 2650
71+ 2000 2200 2500

How Many Calories Do You Need to Reduce By?

So, how many calories can you eat and lose weight? Studies have shown that women who eat 1000 fewer calories than they need lost around 2 pounds per week. This is a healthy and sustainable level of weight loss. The same rule applies to men.

Start by eating 500 calories a day fewer than your body needs, and if this is not producing results, decrease a little further.

How many calories should you be eating?

The two tables above show the average calories requirements for males and females at various ages for varying levels of activity. Sedentary means no exercise or rarely active. Low activity means walking, housework, some play. High activity means regular exercise, generally more active in work and life.

This is a general guide to the amount of calories you need to be in deficit to lose a specific amount of weight:

  • If you are in a deficit of 500 calories per day you will lose approximately 1 pound per week
  • A calorie deficit of 750 calories will help you lose about 1.5 pounds per week
  • A calorie deficit of 1000 calories will help you lose about 2 pounds per week (about 1 kg weight loss per week)
  • To lose 20 pounds in a year you will need to eat 200 calories less per day than you were eating when your weight was stable
  • To lose 20 pounds in 1 month, you need to eat 2400 calories fewer per day. Overweight people who usually eat 4000 calories per day can lose weight quicker than lighter people – they can reduce their intake by 2400 calories per day and still eat enough to sustain themselves.

Do Not Eat More When Exercising

What often strikes people who are new to dieting and exercise is that the high activity group do not need many more calories than the low activity group. Being very active adds 300 calories for men and 250 calories for women.

This is the equivalent of a sandwich or a large white coffee in terms of food energy. This is why it is important that you do not eat more food just because you are exercising! The exercise creates a calorie deficit but if you eat more to compensate you will fail to lose weight.

Learn more about activity calorie burn (calories burned for different exercises) in our article on What is the Best Exercise to Help Lose Weight?

Calorie Requirements for Teenagers

We have highlighted the calories needs of teenagers as this is an important time during a persons development, and also a time when many people start to become more aware of their bodies.

Few teenagers are aware that their calorie needs are higher than that of any other age group, and for sporty teens, such as those that play sports or are practicing martial arts or are learning to dance, they need around 500-600 more calories a day than their sedentary peers.

During this time the quality of energy consumed must be high for healthy growth. What is worrying is the trend for many teens to skip meals to keep their weight down. They could be setting themselves up for long term health problems as well as stunted growth. We have a page dedicated to teenagers here: Diet and Weight Loss Advice for Teenagers.

Calorie Needs As We Get Older

For a woman in her 30’s that is not exercising, 2000 calories a day is enough to maintain weight. To lose 2 pounds per week, she needs to reduce her daily calories by 1000, which means consuming 1000 calories a day. If she is exercising 3-4 times a week then she can eat 1250 calories per day.

This may seem low, but it is how our bodies work. To lose weight you need to restrict calories, this is what is meant by a calorie deficit. Eating healthier foods help too. Lean proteins will be used to build new muscle tissue. Fresh fruits and vegetables contain fiber to aid digestion. Bread is full of energy (around 100 calories per slice) and has little of nutritional value.

Losing weight is not just about counting calories – it is about eating a balanced diet and exercising too. Diet without exercise almost always leads to eventual weight loss failure. See our article MotleyHealth’s Guide To Losing Weight to learn why.

Calories in Carbohydrates, Protein and Fat

Typical Calorie and Nutrition Label

If you are counting calories to aid weight loss, then you need to know how many calories are in carbohydrates, proteins and fats.

  • Protein has 4 Calories per gram
  • Carbohydrates has 4 Calories per gram
  • Fat has 9 Calories per gram
  • Alcohol has 7 Calories per gram

You may think that the best way to create an energy deficit is to eat more carbohydrates, but not all carbohydrates are equal. To lose weight while eating carbs you need to eat low GI carbohydrates (effectively they contain less sugar) which tend to have higher fiber content, which means that you do not absorb so much of the energy.

All food that you consume is either used immediately as energy by the body or stored as fat for the future. You gain weight when you eat more than you burn, you maintain your weight when you eat as much as you burn, and you lose weight when you eat less than you burn. Understanding this is the key to start losing weight.

If you look at the calories in fat, it quickly becomes obvious why there has been such an emphasis on eating low fat foods in recent decades. Fat has more than twice as many calories per gram than carbohydrate or protein. A healthy and well balanced diet will have adequate macro-nutrients and still allow weight loss to occur.

Swapping fatty food for carbohydrate or proteins means that you can eat the same weight in food and take in fewer calories. The health food industry has taken advantage of this and produced many foods that are low in fat but far higher in sugars. Read Sugar, Carbohydrates and Your Health to learn more about this.

Structure Your Life

To lose weight you need to start to structure your life. You need to plan what you are going to eat each day so that you do not end up snacking on junk food when your fridge gets empty. You need to plan each exercise session in advance so that you never put off exercising because you cannot think what to do.

Find 5 workouts that you enjoy doing, such as bodyweight exercises, circuit training workouts, weight training workouts or just sessions on the elliptical trainer. This ensures that you can get variety in your new lifestyle and this helps you to stay interested.

If you plan your weight loss and calorie restriction, there is no reason why you cannot lose 100 pounds in 2 years. It will not be an easy task, but it will be rewarding, and the best thing you ever do.

Creating An Energy Deficit

If there is one rule that applies to every single overweight person it is this:

  • To lose weight you must create an energy deficit

It is that simple! Although as we all know, implementing a theory is never as easy as writing it down.

The amount of energy you consume is related to what you eat and drink. So the first step in losing weight is to determine how much you are eating and make a guesstimate at how much you need.

Permanent Lifestyle Changes

ust eating less will work, but it is not as effective as eating less and exercising. When you eat less food than you need you create an energy deficit. You will lose weight, but your metabolism will slow down, i.e. you burn calories slower.

This means that you will burn less energy throughout the day, which reduces your requirements even more, so you stop losing weight. You have to eat even less, and the cycle continues until a point where you are not receiving enough nutrients and vitamins to maintain a healthy body.

By exercising while dieting you keep your metabolism high and you build new muscle tissue which requires energy. By increasing your metabolism it is easier to adjust your diet to make changes to your daily energy deficit.

It is recommended that you make permanent lifestyle changes that will help you lose weight at a steady rate. Generally it is advisable to aim to lose 1-2 pounds per week (0.5 – 1kg per week).

Do not forget that there are a lot of calories in alcohol, especially beer. Just a few beers a week can put you over your daily energy requirements and stop you from losing weight. For example, drinking one glass of wine per day is enough to add 14 pounds of weight over a year. One bottle of wine has as many calories as a large meal. So if you are serious about losing weight you need to ensure that you are losing weight every day of the week. This is why diets such as the Dukan Diet are so successful – they encourage you to give up alcohol completely.

Calories Are Hard To Count

The order in which food is presented to you can determine how many calories you think it contains. If you are shown a low calorie fruit salad and then a burger you are likely to think that the meal contains more calories than if you see a burger followed by a high calorie cheesecake.

Research published in the Journal of Consumer Research explains that simply changing the order in which 2 meals were shown to a person would significantly alter their perception of how many calories were in that meal.

This discovery could explain why so many people eat too much food and put on weight, especially those that love desserts.

For example, when people were shown a cheeseburger they estimated that it contained 570 calories, whereas when shown a salad first and then a cheeseburger, they thought that the cheeseburger contained 787 calories. Just by looking at another meal they thought that the cheeseburger contained more energy than it actually did.

“The sequence in which items are considered often influences our evaluations of these items” – Alexander Chernev, Northwestern University.

Just by changing the order in which the meals were viewed changed the perceived calories from 757 to 1,097 calories.

Self Regulation of Consumption

This principal can help you to self-regulate their food consumption which should reduce overeating. For example, eating more than one course will result eating too much, so stick to a single course.

Diet is the main cause of obesity and weight problems, but many people do not realise that this is the case. Many people think they are not overeating even though they are overweight. For your next meal, avoid starters and desserts.

This could also explain why people that love desserts are more likely to be overweight. They simply underestimate the amount of food that they are eating.

Learn how to measure how many calories you have used or consumed.

1500 Calories a Day With Exercise

Here is an example for anybody hoping to lose 100 pounds. If you aim to lose one pound a week until you reach your goal, you should eat around 1500 calories a day, and exercise.

Your diet should be healthy and balanced. Avoid sugar and saturated fats, and instead eat low GI vegetables, fresh fruits, lean meat, fish and drink water, tea and coffee.

For exercise you should aim to walk for at least 15 minutes every single day. Also do a 30 minute workout 3 times a week. As you get fitter you can do a shorter but more intensive workout 5-6 times a week. This helps you to maintain a higher metabolism and so burn more fat.

It is important to see your doctor before you start a weight loss plan that will see you losing so much weight. If you have not done any exercise for many years then it is wise to get some professional medical advice. Generally a walking program is suitable for most people that are obese.


One weight loss method that is growing in popularity is fasting. Rather than eating fewer calories every day, you have extremely limited calories on some days of the week, and eat more normally on other days. Take a look at our articles on fasting:

  • 16-8 Hour Intermittent Fasting
  • The TRF Diet Plan
  • 5-2 Day CRON Diet

All of these fasting systems work, but you must follow them responsibly and ensure that you are still getting all the nutrients your body needs.

“Semantic Anchoring in Sequential Evaluations of Vices and Virtues.” by Alexander Chernev. Journal of Consumer Research: February 2011. A preprint of this article:

Jon Wade studied Health Sciences at the Open University, specializing in Nutrition, Obesity, Diabetes, and COPD, and also has a BSc. from Coventry University. He has been researching and writing on fitness, diet and health since 2006, and has published an eBook, The Low GI Diet Plan.

Complete Guide To Losing 20 Pounds In A Month

If you think yoga can be learned on the mat, you’re wrong! To learn yoga is to learn yourself, your life and the world around you, which happens mostly off the mat.

Since 2000, I study, practice, teach and live yoga – I grow with it from year to year – hence life becomes more interesting and more meaningful from year to year, too. Through all these years, I observe the evolution of yoga in the western culture and see, how (mostly) wrongly, has been interpreted, taught and practiced. Little is known about how to learn yoga – about its practice, its effect and its application. Yoga is all about finding the simplicity and the meaning in the complexity of life.

But when we look around us, it doesn’t seem so simple, even for those who practice it, and for the most who teach it. Everything about yoga begins in its definition from the original yogic scripture Yoga Sutras of Patanjali.

And the value for how to learn yoga, is in this article – showing the value of the above definition and how to practice it in the simplest way, effectively and efficiently.

What is Yoga?

Yoga-Citta-Vrtti-Hirodhah — and its translation is: Yoga is the cessation of the fluctuations arising within consciousness.

The 195 Sutras, that the original yoga scripture consists of, are written in a strongly compressed manner with the idea to deliver a profound meaning and a lot of space for interpretation. However, the interpreter must be highly serious and competent, otherwise the interpretation will drastically deviate from what the message conveys.

When the definition about yoga is interpreted and applied the right way, it tells us how yoga is to be practiced and explored. To start the right way, we must know the right destination of yoga, which is Kaivalya: The union between you, the other and the world.

Let’s see how to do that:

Beginning with the famous mainstream slogan “Union of Body, Mind and Soul”, brings up the question, “How to reunite the body, mind and soul?”


Your feelings – created by outside stimuli result in the creation of thoughts, hence there’s connection between your body and mind. That’s easy to understand, right?

Now this connection and the thoughts must serve and improve the mind, making it capable to 1) understand the soul and 2) to unite it with the body and mind. That’s where our journey towards the goal of yoga (Samadhi) is interrupted – making the main part of the union not easy to understand, even less so to accomplish.

Yoga is More Spiritual than Physical

This is what makes yoga more spiritual than physical. To put it in numbers, yoga is 97% of psychological, philosophical and spiritual nature and only some 3% of physiological, considering that there are only seven out of 195 Sutras referring physiologically to sitting and breathing, of which I talked in my earlier post on Yoga For men.

But before experiencing any spirituality from yoga, there is the mental (emotional) part that needs to be mastered and that part is to establish a connection between the body and mind. How?

The simple thought and realization that you are conscious of how you feel within your body (cold, warm, relaxed, depressed, anxious, happy and so on), means that you have made the union between your body and mind. (below the step by step exercise for that).

But to establish a connection to your soul – to the finest part of yourself – the Self:

You must find out (through thinking) what is the subtlest thing that drives your body and mind – yourself as an individual and use that driver to go pass beyond your physicality and mentality.

It is right here that you use the definition about yoga and the realization – the moment, where you are not analyzing any thoughts or feelings. This is a state of Yoga – a state of union between body, mind and soul, in which your consciousness has ceased to identify with its fluctuations.

Yoga as Creativity and Expertise of the Individual

In such a case, there is no specific (like beginners, intermediate or advanced) technique for learning yoga. The moment of the state of yoga arises for everyone of us in an individual way as everybody’s physique and mental content are different. You might be very well advanced in performing the most difficult asanas for decades but still unable and incompetent to be in a state of union with your body, mind and soul. Whereas, if you are a beginner and possess the grace and other virtues, than it’s easier and quicker to establish that connection.


As yoga is an inherent part of the human being, firstly, in order to pave the yoga path successfully and effectively, you must understand that yoga is not a technique for performance, but rather a creativity and expertise of yourself.

Your learning process cannot be focused on, nor conditioned by a certain handbook, someone’s instructions or some specific school.

Learning yoga requires your creativity to look within yourself and learn from yourself, become the expert of your feelings, emotions and desires. You, as a beginner might already possess many qualities and prerequisites for creating the union between your body, mind and soul, but your knowledge requires creativity for your growth to reach the state of union and then reap the fruits of that union. Once this happens there is no turning back – you’ll be pulled by the beauty and energy of your on being.

Be Fast Mentally and Slow Physically

As already mentioned, you don’t need to do physical performances like the split or the headstand to be able to immerse in a deep meditation or Samadhi. But you do need enough creativity for your self-inquiry.

Many of my students start working directly with meditation – attending the complexities of the mind, because that’s where the hindrances lie. There, the meditator is able to work on the cessation of identifying with the fluctuations of the consciousness – where intelligence expands, adversity ends and the individual is ready to pass through its physicality and mentality in order to reach the union with the soul.

But if you’re really a beginner and cannot start with that, then you can start enhancing your creativity on the body-mind level. The exercise follows in the next paragraph.

The greater your creativity, the better your expertise about yourself – the deeper your competence to inquire further into the union with your soul. Sure enough that a more pliable and healthy physical body has some advantages and better preconditions for that, but don’t get discouraged because your body-mind union will open up the way.

So here we are, you are at the moment to enhance your creativity upon that union. Please, take this as a very serious part of the practice as it is crucial for learning yoga – for learning yourself.

The Beginner’s Exercise – Creativity upon Body-Mind Union

The first and most important element to learn and practice yoga is of physiological and psychological nature: Stillness:


  1. Make sure your body is still and comfortable.
  2. Focus on breathing to initiate observing.
  3. Observe your body and identify the first feeling that occurs to you.
  4. Keep identifying feelings and emotions, but without getting involved with them.
  5. Now create feelings and emotions as you please and let them go.

That’s it! That’s the creativity upon the body-mind union. The validity of this creativity lies in the stillness and observance of that union. In this practice you can learn to understand and catch the moment – the main ingredient of life.

Life is a sequence of moments and knowing that you’re able to manage that sequence is a new level of living life, called dharma – the practical and skillful way of living. An essential character develops as a result of practicing this discipline.

However, be aware that we are still talking about outward elements of yoga – the gross levels (from Yama to Pratyahara) whereas the subtle, inward elements (Dharana, Dhyana, Samadhi) are yet to be approached, learned and implemented. It is on these subtle levels that you can realize the depth of spirituality and the essence of yoga.

It is remarkable how the science of yoga can take you in such heights and depths of exploring life and being. Little is known about the essence and the right practice of yoga in the west. There is a huge knowledge gap between how yoga should be learned and how it is practiced today in the west. You can bridge this gap by practicing the above exercise.

Know that yoga is of a very subtle nature – operating on a subtle energetic level – the level of your mental energies, your thoughts. That means that it is to be learned at that level and not on any other. A body posture alone cannot take you to that level if you don’t apply your creativity and self-inquiry.

Prerequisite for Yogic Success – Union between You and the Other

Yoga is nothing, if our relationships with others are not managed harmonically.

Learning yoga is also learning connecting with the other – with the stranger who’s not you but carries the same “core”, the same heart as you. We as individuals, possess the inborn feature of Ego – the “I-consciousness” that makes us feel separate from the rest of what makes the wholeness.

This separation is the second of the the five “klesah” afflictions – that stand as major hindrance against the union (Yoga) – called “asmita” or I-am-ness / Egoism (Y.S. II.6.), and has to be cultivated and brought to a level of discernment that will lessen our disturbance that comes out the fragmentation between the “I-am-ness” and the “Other-ness”.

This is a crucial concept in Yoga and it is inevitable to be worked upon this hindrance in order to reach the inner “psychological” freedom or the ultimate liberation “Kaivalya” for which Yoga stands for. But, again, if you are beginner in this part, you want to know how to start dealing with all this. Here is the exercise:


  1. Practice observance from the first exercise.
  2. Realize that the structure of your feelings, emotions, etc. is identical with the one of the other individuals.
  3. Practice witnessing, tolerating and gradually accepting the diversity between yourself and the other individuals.
  4. Observe for so long with equanimity, until you see the uniformity in that diversity.

This is one of the greatest accomplishments a human being can achieve. To be, means, to be in relationship – internally, as well as externally.

Yogic Lifestyle – Union Between You, The Other and The World

Here comes the last piece of the puzzle – the union – on the highest level of worldly existence – between you, the other and the world. This means that Yoga is also worthless if practiced only on the mat. So when learning yoga, especially when practicing the body-mind union, consider if:

You speak the language of nature and how you’re connected to nature and its basic elements? Do you complicate your existence by thinking that you are in the center of the world and require extra attention and acknowledgement?

Thinking this way interferes with the practice of yoga. And surely, you might wonder, what should be done here in order to create that harmony in union? You’d be amazed to know that there is one important yogic movement that needs to be done. That is:

The action of not doing anything but contemplating! Then yoga happens.

Yes, this goes beyond the physicality and mentality of your being. As our bodies play just a tiny part of the evolution of existence, we must not attach to the world in that sense – clinging to worldly life with that insatiable urge that generates worries and anxiety – but rather grow through life with detachment and the attitude that life has been gifted to us with the purpose to realize that gift and attain the wisdom of life.

Go Beyond Your Physicality and Mentality

Attaining greatness like connecting to the world and to your soul, we must pass beyond the thoughts, feelings and emotions, and the influence they have on us. Hence we want to make the mental fluctuations to cease and let yoga shine its light through this yogic movement:

The stillness and the watching within.

Can yoga be understood and achieved in one single session and then practiced continuously, productively and effectively? Of course it can. Your union within yourself, the other and the world is lot simpler and easier than you think. Practice these simple yogic movements diligently, seriously but also effortlessly and your yoga will be flourishing and fruitful. I salute the spirit in you!

More About Yoga

  • 7 Beginner Yoga Exercises for Men to Increase Mobility
  • 15-Minute Morning Yoga Routine for Beginners
  • How Practicing Morning Yoga Transforms Your Life (+10 Beginners’ Poses)

Featured photo credit: Avrielle Suleiman via


^ Internet Encyclopedia of Philosophy: Yoga Sutras of Patanjali
^ Wikipedia: Kaivalya
^ Plato Stanford: Klesah

How to Set a Realistic Weight Loss Goal


by: E.C. LaMeaux

We’d all like to lose 10 to 20 pounds in a week, but those kinds of fast weight loss goals are both unrealistic and unhealthy. According to Janet Polivy, Ph.D., a psychologist at the University of Toronto at Mississauga, Canada, smaller, more realistic weight loss goals are the way to go. Read on to learn how to strategically set a realistic weight loss goal, and how to achieve it.

Lose weight slowly

Fast weight loss, like trying to lose 10 or 20 pounds in one week, is not only unrealistic but also unhealthy. A realistic weight loss goal is to lose one to two pounds per week, according to Jennifer A. Linde, Ph.D., assistant professor of epidemiology at the University of Minnesota-Minneapolis. Linde adds that a goal of losing 5 to 10 percent of your start weight is achievable. So if you weigh 180 pounds, a goal of nine to 18 pounds of weight loss is reasonable and achievable.

Set a realistic timeframe

Losing weight the healthy way — slowly — takes time, so don’t plan to drop 25 pounds in as little as two weeks. At one to two pounds per week, losing 25 pounds will take you a little more than 12 weeks, or three months. To lose weight in a healthy manner, you should cut 500 to 1,000 calories a day by eating less and exercising more.

In addition to figuring out a long-term weight loss timeline, you should also set short-range goals. Focus on the first five pounds of weight, and celebrate when you lose it.

Track your progress

Track your progress, such as the amount of weight and inches lost, in whatever way works best for you, be it online or in a hard copy journal. Many studies have shown that keeping a food journal or tracking calories can help you lose weight. It’s hard to eat that grande burrito when you’re staring at the amount of calories it contains on the page in front of you.

What about rapid weight loss?

Sure, losing 20 pounds of weight fast will leave your friends and family amazed at your miraculous weight loss abilities. However, losing that much weight that fast can be dangerous if not done under medical guidance. According to Michael Dansinger, M.D., the doctor for NBC’s The Biggest Loser television show, you could theoretically drop up to 20 pounds in one week if you follow a very ambitious eating and exercise plan.

You’d have to devote more than seven hours per week to rigorous exercise under a physician’s care. According to Dansinger, dieters who eat between 1,050 and 1,200 calories and exercise at least one hour per day can lose three to five pounds of weight the first week — two pounds from diet and one pound from exercise each week.

To achieve this fast but healthy method of weight loss, Dansinger recommends lessening your sodium intake and cutting out starches. This will decrease your fluid intake and retention, which can result in up to five pounds of fluid loss.

Bottom line, you can lose a large amount of weight fast, but you need to do it safely and under a doctor’s care. However, the safest weight loss method is to eat less and exercise more, with a plan and goal of losing one to two pounds per week.

How Much Weight Can You Lose In a Month?

Fast weight loss promises—lose 20 pounds in four weeks!—aren’t really our thing. But we understand the allure. After all, it’s a rare person who hasn’t Googled “can I lose 10 pounds in two months?” or maybe even “can I lose 10 pounds in four weeks?” in advance of a high school reunion, wedding, or another major event at least once. Deadlines await, you know? While we know enough to ignore quick-and-dirty, fast-fix, starvation diets, though, what about healthy weight-loss plans—how much can you really expect to lose in 30 days? And how long does it take to lose 10 pounds—safely and in a way that’s sustainable?

Get out your calculators and follow along because the answer to this question is all about numbers.

In one month, you can reasonably anticipate losing eight to 10 pounds if you follow a pretty strict plan. (So, your Q about if you can lose 10 pounds in two months? The answer is yes!) Losing one pound of body fat is equivalent to 3,500 calories. To lose two pounds per week, you must drop 1,000 calories per day. That means cutting the calories you eat, increasing the number of calories burned during your workout—or, most likely, doing some combination of both.

(This advice to lose 10 pounds in four weeks or so only works if you’re taking in too many calories to begin with, though. If you’ve already been on a low-calorie diet, you may need to up your intake to see healthy results. Case in point: This rockstar.)

If you’re looking to cut calories in the kitchen, a daily food journal is clutch. This can be as simple as a piece of paper or a phone app like MyFitnessPal. Logging every morsel that goes in your mouth might seem tedious, but it’s a proven way for dieters to see patterns like mindless snacking and overeating during stressful times, both of which can lead to additional calories consumed. Dropping 1,000 calories per day may seem daunting, but if you think about it in terms of second helpings, pieces of bread, pats of butter, raids of the cookie jar, etc., it’s easy to see where you can make small changes to pare down that number. For instance, these 30 easy strategies all help you drop 100 extra calories from your diet fast.

If you’re looking for a calorie-burning assist from the gym, aim for a moderate workout five to six days per week. The number of actual calories burned will be determined by your sex, weight, how fast you did the exercise, and how long you did it. Here are just a few general examples based on a person who weighs 150 pounds. (Bonus: How to Burn 500 Calories in 30 Minutes)

  • Running on the treadmill for 20 minutes at 6 MPH: 229 calories
  • Working out on the elliptical for 30 minutes: 179 calories
  • Swimming breaststroke for 30 minutes: 189 calories
  • Kickboxing for 30 minutes: 357 calories

So how long does it take to lose 10 pounds or any amount of weight for that matter? The answer depends on how many of the above strategies you try—and feel like you can stick with for a lifetime. Anyone who’s tried juice cleanses or crazy detoxes knows what it’s like to fall off the wagon and rebound after; not exactly the goal for achieving and maintaining a healthy weight.

The mantra, “eat less, move more,” can sound like a trite piece of advice, but it’s the best mindset. Diet plans that promise more than a 20-pound loss per month will ask you to push yourself further than you should on a workout regimen or eat less than the required daily calorie limit. The American Academy of Nutrition and Dietetics recommends that women never eat less than 1,200 calories and men never eat less than 1,800 calories per day. Go under that, and you’re messing with your physical and mental wellness—not a happy place to be.

  • By Dani Stone for

How to Lose 20 Pounds of Belly Fat and Keep It Off For Good

There comes a time in most men’s lives when they look in the mirror and wonder why they have a fat belly. If you’re looking to lose 20 lbs or more, this may be you today.

It’s ok, it happens to the best of us.

It’s an unfortunate fact of life that, as you age your metabolism slows while your life becomes more hectic.

This often means it’s difficult to find the time to diet and exercise successfully.

Fortunately, it’s not too late!

You can learn how to lose 20 pounds and get into better shape than you have ever been.

More importantly, with the help of programs like our 24-minute fat burning workout; you don’t need to spend hours working out in your local gym!

All you need is a pair of dumbbells or kettlebells, and 5ft of floor space.

You can grab this workout for free, as well as our 1-day meal plan, and use both to get started on your weight loss goal.

*Although this video shows you how to lose 30 pounds, it’s still relevant to how you can lose 20 pounds.

A Guide on How to Lose 20 Pounds

The first thing to understand is that spot-reducing fat isn’t possible!

You may want to know how to lose 20 pounds of stubborn belly fat, but what you actually need to know is how to lose 20 pounds of body fat from all over.

In the steps I’m about to walk you through, I’ll show you how to lose 20 lbs or more.

Let’s get started…

Step 1 – Weigh Yourself Daily!

Many sites will tell you that you should not monitor your scales.

However, it’s important to know your current weight and to monitor the movement of it.

Doing this daily can help you to stay motivated. Research has also proven that those that monitor their weight daily have better long-term success with weight loss.

You should weigh yourself at approximately the same time each day. Ideally, this should be first thing in the morning; before you’ve eaten anything.

Step 2 – Understand what calories are currently going in.

To illustrate what is currently in your diet you should complete a food diary for 1 week and look at the calories you are currently consuming.

In my article, titled ‘How Many Calories Do I Burn a Day?’, I show you how your body fat level governs the number of calories you naturally burn each day.

I also show you how many calories to eat to lose weight and what foods are best to get the right calories to help you learn how to lose 20 pounds of belly fat.

The link above opens that article in another tab, so you can check it out once you’re finished here.

Step 3 – Choose a healthy eating lifestyle, not a crash diet.

Successfully losing 20 lbs or more involves adjusting your lifestyle to become healthier.

This is the only way you can possibly sustain weight loss over the long term.

Losing weight is possible through a healthy eating plan, but you must select one that contains foods and accountability steps that you can build sustainable habits around.

If you follow a crash diet, it’s extremely likely you won’t continue past your goal weight, and it will definitely not be adhered to in the long term. The moment you stop a crash diet, you will start gaining weight again.

This is why a sustainable diet is so important.

Your diet should be balanced, containing the right amount of Protein, Healthy Fats and Complex Carbs.

The Fit Father Project can help you to achieve this balanced diet; simply take a look at the Fit Father 30X Overview letter to discover just how our complete ‘done for you’ diet and exercise program can help make sure your weight literally drops off!

Step 4 – Start being more active.

Exercise doesn’t have to be formal workouts. There are two options:

    • Choose any physical activity you enjoy and commit to doing it each day for 20-30 minutes. This could be pretty much anything active, like walking, gardening, cycling or running around the park with your kids.
    • Choose our metabolism-boosting, fat-burning workout which can be completed in just 24 minutes, 3 times per week. You can easily find the time to fit this into your schedule, and when combined with a healthy diet, you’ll see almost instant results.

Our plan provides progressive exercises that are actually fun and will help you to lose fat AND build muscle.

It’s particularly useful when you reach the last few pounds as this is always the most stubborn body fat to lose.

Step 5 – Create sustainable habits for long-term health.

Losing 20 pounds of belly fat comes from dedicating yourself to a diet and exercise plan and sticking to it through sustainable habits.

It’s important to note that weight loss is 80% diet and 20% exercise and as I mentioned earlier, you can’t out-exercise a bad diet!

By choosing a plan that’s designed specifically for men over 40 and has been shown to work for over 10,000 men so far, you’ll definitely be on the right path.

But, most importantly, the plan and support offered by us here at The Fit Father Project will enable you to adhere to the plan for the long term. Your weight loss will stay off!

This is the real point of the plan and is the reason why you should adopt it; it’s a lifelong commitment to your health and well-being.

Step 6 – Accountability & Support is what makes the difference.

The most effective way to lose 20 lbs or more is to do it with support.

This support can come in the form of your partner and family, or it could be a friend who wants to achieve the same goal as you.

But, the greatest support you will receive is from men in the same situation as you.

The support offered by The Fit Father Project will inspire you and drive you on when you are struggling.

Of course, it is important to note that every person is different; what works for one man may not have exactly the same effect for you.

This is why the support offered here is so important and separates us from the pack. Our team and our community of Fit Father Brothers are here for you throughout your journey.

If you get stuck or need some advice, just drop a comment below or in the Facebook Group, or drop us an email and we’ll be happy to answer any questions.

Whether you wish to be one of the success stories who lost 20 pounds in 30 days or adopts a slower approach; the support you will receive from the Fit Father Project will give you the body you want and may just keep you alive into old age!

Until next time, I wish you every success in your goals.

Your new friend & health coach,

Stuart Carter
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide’, Father of 4 boys and Husband to a Venezuelan beauty. If you’re interested in a proven and completely laid out “done-for-you” weight loss meal plan & workout routine – designed for you as a busy man…

I’d recommend you read the program overview letter for our Fit Father 30-Day Program (FF30X). Inside FF30X, you’ll receive:

  • The simple & delicious Fit Father Meal Plan
  • The metabolism boosting Fit Father 30X Workout (under 90 min/week)
  • VIP email coaching where I’ll personally walk you through the program

Read the FF30X Program overview letter here to see how our plan can help you lose weight – without the complication & restriction of normal diets.

Small note about research cited in this article:
*Always remember: weight loss results & health changes/improvements vary from individual to individual. Just because these studies cite certain data does not mean you will experience these results/outcomes. Always consult with your doctor before making decisions about your health. This is not medical advice – simply well-researched information on how to lose 20 pounds.

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Updated: 30-Jan-2020Published: November, 2015

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