The safest way to lose a lot of weight involves setting appropriate goals. Appropriate goals will increase your chances of success and make your weight loss more likely to last; trying to lose too much weight or lose weight too quickly, on the other hand, is unsafe and sets you up for failure. When combined with regular exercise and a reduced amount of calories, appropriate goals can make your weight loss quick, safe and long-lasting.
Step 1
Set your weight loss goal. Figure out what, for you, is an ideal weight, then determine how many pounds you need to lose to achieve that ideal weight. You can find a healthy weight based on your height by calculating your body mass index, or BMI. Alternately, your doctor can help you devise a healthy weight-loss goal.
Step 2
Set your weight-loss time line. A healthy rate of weight loss is 1 to 2 lbs. per week, so if your goal is to lose 50 lbs., you should be able to accomplish that in 25 to 50 weeks.
Step 3
Exercise. If you don't already exercise, you can begin by starting a walking program; walking for 30 minutes three or four times a week is often recommended as a way to start exercising. If you're already active, you can increase calories burned by lengthening your exercise sessions, adding resistance with wrist weights or exercising at a higher intensity.
Step 4
Reduce the amount of calories you consume. Eat fewer unhealthy, high-calorie foods and eat more nutritious, low-calorie foods. That doesn't mean you have to cut any foods out entirely; you can replace two slices of pizza with one slice of pizza and a salad.
Step 5
Monitor your weight loss and adjust your plan as needed. If you find yourself losing more than 2 lbs. each week, ease up on your exercise or eat a little more. If you're barely losing weight, increase your exercise and reduce calories further.
Step 6
Maintain your ideal weight. Once you hit your ideal weight, it's easier to maintain it than to regain the weight and try to lose it again.
Tips and Warnings
- To determine your BMI, divide your weight in pounds by the square of your height in inches, then multiply that result by 703. For instance, if you're 5 feet 6 inches and weigh 150 lbs., divide 150 by 4356--66 times 66 is 4356--to get .034, then multiply .034 by 703 to get a healthy BMI of 24.2. A BMI of 18.49 or less is underweight, 18.5 to 24.9 is healthy, 25 to 29.9 is overweight, and 30 or higher is obese. Remember that "a lot of weight" varies based on your body and frame--losing 25 pounds off a 200-lb. body is considerable, but losing 25 lbs. off a 125-lb. body is a lot. If you're craving a slice of pizza or a piece of chocolate, allow yourself to have it, but in moderation. Depriving yourself of your favorite foods makes you more likely to binge.
- Don't try to lose weight too quickly. Anything more than 2 lbs. per week can be detrimental to your health and is not likely to last. Also, don't try to lose too much weight. Being underweight is just as detrimental to your health as losing weight too quickly.
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