how to drop 20 pounds in a month
1 For example, if your BMR is 3,500 and you currently get moderate exercise, all you have to do is multiply 3,500 by 1.55 to get 5425 -- aka the number of calories burned to maintain your weight. 2  For a goal of 20 pounds in a single month, you'll have to cut at least 2,000 calories a day using both diet and exercise.ou definitely need it to lose weight. However, in order to get the best results, you need to do cardio and weight-train. 1  Cardio can be done every day while weight-training cannot. 2  Your muscles need time to heal. 3  Aim for a cardio workout as often as possible, but limit your weight-training to a few times per week.