Losing a large amount of weight can be a daunting task, but there are ways to make weight loss manageable to allow you to lose the weight and keep it off. Weight loss is about calories in and calories out: the amount of calories you burn versus the amount you consume. To lose one or two pounds a week, you need to restrict your calories by 500 or 1,000 per day, respectively. Maintaining a caloric deficit while developing healthy lifestyle habits will help you reach your weight loss goals.
Set Weight Loss Goals
Figure out exactly what your weight loss goals are: maybe a number on the scale, a certain size of clothes or fitting into your old clothes. Consider approximately how much weight you want to lose, and set your timeline for weight loss at 1 to 2 lbs. per week. Mark your weight loss goal on a calender as a visual reminder.
You should also set a series of smaller goals for weight loss, for example in 5- or 10-lb. weight loss increments for large weight loss goals. This way you are always close to reaching a manageable goal, which will keep you motivated and prevent your overall goal from feeling impossible. Set appropriate timelines for your smaller goals, and mark these on your calender as well.
Prepare for Plateaus
Plateaus are a common part of weight loss, especially if you plan to lose a large amount of weight. As you lose weight, your body will resist further weight loss, which can lead to plateaus over the course of your weight loss journey. To help keep yourself motivated, set fitness- or diet-related goals and track your progress as you work towards your weight loss goal. If one of your fitness goals is to become a runner, start a running program and track your progress week to week. This way, even if the scale refuses to budge for a couple weeks, you will be able to see your progress towards your fitness goal, which will help keep your motivated.
Remember that plateaus are a normal part of weight loss, and if you persevere, they will not stop you from reaching your goal weight.
Shock Your Body
In general, your body relies on routine. If you eat the same number of calories each day, and do the same activities, your body will adjust to your routine, which can slow your weight loss. Adding variation to your diet and fitness routine will shock your body and force it to adapt. You can shock your body with diet by cycling calories: if your daily caloric intake is 1,500 calories, eat 1,600 one day and 1,400 the next. You will maintain the same overall caloric deficit, but your body will be forced to adapt to changes in fuel intake.
You should also switch up your fitness routine. If you always use the elliptical machine for cardio, try switching to the treadmill or stair climber: these will train your muscles differently and increase the effectiveness of your workouts. When strength training, substitute your usual exercise for a different one that targets the same muscle, or change the order in which you do your exercises.
By adding variation to your routine, you can avoid or work through plateaus to reach your large weight loss goals faster.
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