i want to loose weight
about 20 pounds,
i want to be safe about it,
no pills or anything i have to buy,
but quick.

Sorry. No fast, quick simple way to lose that much QUICK. You can diet and exercise, but more than 2 pounds a week will be tough. You might lose 5 - 8 pounds the first week, just by watching what you eat and drinking a lot of water, but after that...2 pounds a week. So you talking about 7 weeks to lose 20....if that's quick to you great. Stop by the free site below and get daily meal ideas and exercise tips for free.

Quick will never be safe. I can help if you want safe, but it does include supplements.

1) Keep it simple first
here's 2 articles on eating healthy -
http://lose-quick-weight.blogspot.com/20...
http://diets-and-exercise.blogspot.com/2...
2) Eat steam food, vegetables, fruits, lean meat
http://bestways-to-losebellyfat.blogspot...
3) drink plenty of water and green tea
4) Avoid junk food, snacks and soda drinks
5) have 5-6 healthy meals a day (1 plate size only) to keep the tummy
satisfied
If you're not too sure on how to plan it, try this link
http://www.squidoo.com/dietsthatworkquic...
6) exercise - combine weights, cardio and body weight exercises.
here's a review link to a worthwhile workout, turbulence training
http://www.squidoo.com/turbulencetrainin...
body weight exercises -
http://bestways-to-losebellyfat.blogspot...
http://lose-quick-weight.blogspot.com/20...
For abs, read these 2 blogs (great articles on abs) -
http://thetruthaboutsixpackabs.blogspot....
http://www.squidoo.com/thetruthabout-six...
A good article to preparing yourself to lose weight-
http://bestways-to-losebellyfat.blogspot...
For Thighs -
http://lose-quick-weight.blogspot.com/20...
7) form a support group - invite friends, relatives, parents, partners to participate in a healthy lifestyle, and keep you accountable. This is important.
8) plan to lose weight slowly, and progressively overtime increase your goals!
9) Be prepared to make lifestyle changes!
Hope it helps!

Stop drinking soda, and only drink water. I did this for a while and it really helped my body. You could stop eating snacks, as well.

don't eat fatty/sugary foods, no snacking in between meals, a good exercise programme, at least 30 minutes per day...drink plenty of water. My son lost 3.5kg in a week doing that...still eating good meals, just no fats or sugars...

I eliminated fatty and sugary foods, and ate a lot of salad and special k cereal. I lost 7 lbs my first week and then another 6 the week after that. I got from 152 to about 135- ish right now.
hope this helps