The basic principles of weight loss apply to all ages but there are specific weight loss tips for 20 year old that take into account the energy and enthusiasm of young people. To start with, people in their twenties have more than one reason to take care of their weight and appearance. Ages 20 – 30 is the period to make friends and connections and the last thing you want is to worry about your weight. So, the 5 most important tips that will help you lose weight and make you look better but most importantly feel better are:
Tip #1: Learn the very basic rules of weight loss
You probably do not have the patience to read a lot of theories about weight loss but it is important that you know at least the basic rules:
- You will lose weight if you manage to eat less calories and burn more. The only way to eat less is by being selective on what you eat and drink and the only way to burn calories is through exercise and activity (e.g sports).
- One pound of fat is 3500 calories. This means that for every 3500 calories you save (by eating less and exercising more) you will lose one pound. If the opposite happens (i.e. you eat more than you burn) you will gain one pound.
- If you don’t want to go on a diet then use a food calorie counter to count the calories you take in and try to burn more calories through physical activities.
You can also read why lose weight and how to do it correctly for more detail information as well as easy tips to cut 200 calories per day from your diet
Tip #2: Drinks do have calories
Statistically people in their twenties tend to drink a couple (or more) drinks especially those containing alcohol. What you should understand is that drinks do have calories and if not taken into consideration can literally destroy all your efforts to lose weight. It is common to take care of what you eat but neglect the calories contained in drinks and then wonder why you are still putting on weight. You should take note that:
1 can of soft drink (cola diet – non diet) contains 140 calories. If you multiply that by 30 its 4200 calories or 1 + ½ pounds just by drinking one soft drink per day.
1 can of pre-packaged orange juice may contain up-to 600 calories
A regular vodka and tonic has 130 calories
Medium glass of wine has 130 calories
One pint of beer has about 240 calories
One shot of Whiskey about 55 calories
Calories from drinks are considered “empty” calories since they have nothing to offer (no nutritional value)
Tip #3: If you don’t want to join a gym then move!
Going to a gym on a regular basis will help you stay fit and within your normal weight. Unfortunately not all people like or want to spend time in the gym but this does not mean that they cannot lose weight. Use your energy wisely and engage into activities that you like and at the same time burn calories. Sports are perfect examples where you have fun, socialize and lose weight at the same time. For instance:
With Cycling you can burn 300-400 calories every 30 minutes
Playing 30 minutes racquetball is equivalent to 300 calories
30 minutes of basketball is 290 calories
30 minutes of tennis is 300 calories
Hint: You can use our free diet and exercise planner to analyze the calories you burn from each sport or activity
Tip #4: Do you drink enough water per day?
I cannot stress enough the importance of water for a good health and weight loss. Water helps your body organs function better, enables easier digestion, replaces lost body fluids and can delay (and minimize hunger). The best way to start drinking water is by first taking note on how many classes of water per day you normally drink. Do not be surprised if the results are 1, 2 or 0! Many people tend to drink other beverages instead of water but NONE of them can replace water functions. So, find out your daily average and try to increase that to 6-7 classes per day. The more you can drink the better is for your health.
Tip #5: Breakfast, protein and carbohydrates
A protein rich breakfast is important for many reasons. It will give you enough energy for your daily activities and keep your stomach busy until lunch time. It is a fact that many people do not eat breakfast, especially when they wake up late in the morning but it is important to make an effort and change this habit. You can read the importance of a good breakfast for more detail information.
Also you should have clear in your mind about the role of protein and carbohydrates in losing weight. Both nutrients are necessary for a healthy and balanced diet. Protein promotes weight loss by keeping you full for longer, helping you build more muscles (and burn fat) and by making your bones stronger. Carbs are as equally important since they are used as a ‘fuel’ from the body. They are especially important for those who exercise regularly and when taken in moderation can do more good to your health than any harm. Read more about carbohydrates and weight loss.
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