Losing any amount of weight can be a difficult task, and 20 pounds is a significant amount of weight to lose. Such weight loss is not always easy, and may require some help and motivation from your family and friends, but with proper exercise, proper diet, and a reasonable goal, losing 20 pounds is very achievable. Just be careful in doing so; gradual weight loss is healthier, safer and more effective than rapid weight loss.
How to Exercise and Lose 20 Lbs of Weight Safely
Step 1
Consult your doctor. Discuss your desire to lose 20 pounds to determine whether such a sharp weight loss is necessary; depending on your shape and size, 20 pounds may be too much.
Step 2
Set a reasonable goal for losing the extra 20 pounds. Trying to lose 20 pounds in two or three weeks will rarely work, and if it does, it will not last, nor will it be healthy. A healthy rate of weight loss is one or two pounds per week; this form of reasonable, gradual weight loss is more likely to last a long time.
Step 3
Adjust your exercise plan. If you don’t exercise, start. Try going for a half-hour walk three or four days each week; if this is too easy, add a pair of ankle weights or hand weights to increase your resistance. If you are already exercising, try varying your routine by adding weights, increasing time, or increasing intensity. Any of these adjustments will help you burn more calories.
Step 4
Monitor your weight loss on a weekly basis. Use the amount of weight lost each week to appropriately adjust your workout regimen or your goal weight loss time.
Step 5
Maintain your weight loss by continuing to work out and keep healthy habits once you have achieved your weight loss goal.
Tips and Warnings
- Track what you eat as you are trying to lose weight. No amount of exercise will help you lose weight in a healthy manner if you are consuming too much food or unhealthy food. Keep a journal of your exercise accomplishments. As your workouts get easier, do something to keep the challenge up and varied so you don’t get bored. You will later be able to look at your journal and applaud yourself on your accomplishments.
- Again, consult with your doctor before you decide to lose 20 pounds. If your weight is already healthy, losing the extra 20 pounds may be unhealthy and do more harm than good to your body. Monitor your weight loss carefully. If you find you are losing weight too quickly, adjust your exercises so you do not lose weight so fast. Rapid weight loss is unhealthy and also unlikely to last long-term.
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