There's no magic way to lose weight. It takes hard work, dedication and determination. The bottom line is this: You must burn off more calories than you consume. By cutting some calories and increasing your exercise you can lose 20 lbs, although it may take a few months. Find some kind of exercise that you enjoy doing so you'll stick with it. It takes a deficit of 3,500 calories to lose 1 lb. of body fat. An average rate of weight loss is 1/2 to 2 lbs. per week.
Step 1
Aim to get at least 2 1/2 hours of moderate-intensity physical activity each week. This is recommended by the Department of Health & Human Services in its "Physical Activity Guidelines for Americans."
Figure out what kind of exercise you like to do or what you would like to try. You need some form of cardiovascular exercise to get your heart rate up. You can walk around your neighborhood, jog, march in place, dance, take a bike ride or watch an exercise DVD. If you belong to a gym, try an aerobics or spinning class.
Step 2
Do some form of strength conditioning or weight training. Do your upper body one day and lower body another day. Never work the same body parts two days in a row, because the muscles need time to rest and repair. That's how they get stronger.
Some great lower-body exercises that can be done at home are walking lunges, squats, deadlifts and leg lifts.
Pus-ups are a great way to tone your upper body. Buy some 5 lb. dumbbells and do biceps curls, triceps extensions and punches.
Step 3
Do exercises that work your core muscles. Do some crunches on a mat or stability ball. Get on all fours and stick out your opposite arm and leg to work on balance. And end every exercise routine with at least 5 minutes of full-body stretching.
References
- Book: NASM Essentials of Personal Fitness Training; Michael A. Clark, Scott Lucett, Rodney J. Corn; 2008
- Book: Personal Nutrition: Marie A. Boyle and Sara Long; 2007
- The President's Council on Physical Fitness and Sports
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