How Do I Exercise & Lose 20 Lbs. of Weight Safely?

Exercising is an effective, healthy way to lose weight as long as you don't overdo it. The key to losing weight is to burn more calories than you take in. Exercising works out your muscle groups, causing them to strengthen and burn excess fat in the process. It also strengthens your heart and lungs to live a healthier lifestyle. Strictly following a safe diet and exercise regimen will help you drop 20 pounds of extra weight safely.

Instructions

• 1

  Find some methods of exercise that suit you. You need to enjoy your workouts in order to keep doing them on a regular basis. To start out, try power walking, running, yoga, aerobics, martial arts or swimming. Alternatively, try focused exercises like balance ball or resistance band workouts. Find a few that you like and do them at least 30 minutes per day, a minimum of three days per week. When you need to change it up, switch to another workout you like. As you become more physically fit, increase your workout time and intensity.

• 2

  Manage your calorie intake. Make sure the number of calories you take in each day does not exceed the number of calories you burn in exercise or other everyday activities. A pound of fat contains around 3,500 calories, which is almost two days' worth of calories. Adjust your weekly diet and exercise to burn a total of 3,500 to 7,000 calories more than you take in per week. Following this plan, you will safely lose 20 pounds in anywhere from two and a half to five months.

• 3

  Drink more water. Instead of drinking high-sugar sports drinks during your workouts, drink water. Most sports drinks are designed for high-intensity athletes, and even if you do lose some nutrients during your workout, you'll probably get them back through eating your regular diet anyway. Drink water throughout the day as well. Substitute it for soda and other drinks high in sugar. Instead of adding sugar and fat to your body, the fat in your body will actually break down in the water, flushing your system of fats that would otherwise store in your tissues and turn into excess weight.

• 4

  Write down your exercise plan and stick to it. Set goals of distance, time or the number of calories you want to burn. Keep in mind that weight loss slows down after the first few pounds, so do not get discouraged. Your muscle will increase as your fat decreases, and muscle weighs more than fat. Stay accountable to yourself to see the results you want.