Quickest Way to Shed Extra Weight

If all you have to lose is 20 lb, trying to do it in 12 weeks isn't realistic.
0.5 lb a week, perhaps. 1 lb a month, more likely.

Figure out your maintenance calories for your weight now, as an inactive person*,
then cut 250 per day. Wait a couple weeks, see how much weight you lose.
If it's not happening, cut another 50 cal & repeat.
Unless you're very short, or under a doctor's care, don't go under 1200 cal/day.

Include strength training in your workout. Muscle burns more calories than fat, by about 3x.

* Both my doctor (endocrinologist specializing in weight issues) and dietician had never
heard of the concept of "eating back exercise calories". Treat exercise as good for your health,
and a bonus toward weight loss, but realize that it's a lot easier not to eat 400 cal than to sweat
it off again.


Here are some useful posts. Definitely read sexypants.
The blog post about goal setting includes links to other useful pages.
At the end of the first section is a link to a calculator from the Baylor College of Medicine
which will tell you maintenance calories for any weight. It takes into account age, sex, height.

http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants

http://community.myfitnesspal.com/en/discussion/10012907/logging-accuracy-consistency-and-youre-probably-eating-more-than-you-think

http://community.myfitnesspal.com/en/discussion/819925/the-basics-dont-complicate-it/p1

http://community.myfitnesspal.com/en/discussion/872212/youre-probably-eating-more-than-you-think/p1

http://community.myfitnesspal.com/en/discussion/833026/important-posts-to-read/p1


"Most weight loss occurs because of decreased caloric intake.
However, evidence shows the only way to maintain weight loss is to be engaged in regular physical activity."
http://www.cdc.gov/healthyweight/physical_activity/index.html


Goal setting, including weight, calories, and macros
http://www.myfitnesspal.com/blog/MKEgal/view/2014-06-08-setting-goals-667045

Exercise basics
http://www.myfitnesspal.com/blog/MKEgal/view/2014-06-08-exercise-667080