Losing 20 pounds in three months requires losing 1.6 pounds per week, which falls within a rate deemed safe by the National Heart, Lung and Blood Institute and many other health professionals and organizations. Losing 20 pounds by walking and jogging requires you to create a daily energy deficit of roughly 260 calories per day.
Walking and Jogging
Step 1
Walk or jog at a pace specific to you that burns roughly 500 calories per session. Use a heart rate monitor or online calorie calculator to help you adjust time and intensity. Repeat walks every other day and rest between strenuous activities to avoid injuries.
Step 2
Follow a healthy diet based on whole grains, fruits, vegetables, lean protein and lean dairy. Consume 250 to 300 calories fewer per day than you expend. Eat a small meal of about 100 calories one hour before exercising to fuel your jogging and walking. Drink water to stay hydrated.
Step 3
Track calories burned from your walks and jogs. Track calories consumed from daily diet. Adjust food consumption to ensure daily energy deficit of 260 calories is met.
Walking and Jogging
Step 1
Walk or jog at a pace specific to you that burns roughly 500 calories per session. Use a heart rate monitor or online calorie calculator to help you adjust time and intensity. Repeat walks every other day and rest between strenuous activities to avoid injuries.
Step 2
Follow a healthy diet based on whole grains, fruits, vegetables, lean protein and lean dairy. Consume 250 to 300 calories fewer per day than you expend. Eat a small meal of about 100 calories one hour before exercising to fuel your jogging and walking. Drink water to stay hydrated.
Step 3
Track calories burned from your walks and jogs. Track calories consumed from daily diet. Adjust food consumption to ensure daily energy deficit of 260 calories is met.