Although surgery might be a quick fix for weight loss, it is also expensive and risky. By taking an approach that involves dietary changes and exercise, it will be easier to create and stick with a whole new lifestyle. A year also gives you plenty of time to make major changes with your body. It is not out of the question to lose 90-plus pounds. Your best bet is to make slow and steady progress. This takes discipline desire.
Step 1
Determine your average daily caloric intake and reduce it to promote weight loss. You need to reduce your caloric intake by 500 to 1,000 calories per day to lose about one to two pounds per week according to the Centers for Disease Control. Track your calories for five days, add all the intakes together and divide by five to get your average. Reduce your calories from this number.
Step 2
Eliminate all the foods in your diet that promote weight gain. Candy bars, ribs, wings, chips, ice cream sandwiches, pie and doughnuts are examples. Eat healthy foods instead that have high amounts of nutrients like fruits, vegetables, poultry, lean beef, fish, beans, whole grains and low-fat dairy products.
Step 3
Prepare something for breakfast every morning. Eating a healthy breakfast can reduce hunger throughout the day and help people make better food choices at other meals according to the American Council on Exercise. Consume something easy like a cup of yogurt with fruit and seeds mixed in or something more elaborate like an omelet with chopped up vegetables and whole-wheat toast.
Step 4
Eat more frequently throughout the day. This will keep your appetite satisfied and metabolism lifted. Include protein and complex carbs with every meal. Baked salmon with steamed cauliflower and brown rice is a meal example.
Step 5
Choose water as you main beverage. Give up the high-calorie beverages like sweetened teas, soda, processed fruit drinks, lemonade, dessert coffees and alcohol. Calories in liquid form still cause weight gain. Drink water in their place and make sure to have a glass with your meals to help fill yourself up.
Step 6
Partake in some form of cardio to increase your caloric expenditure and lose weight. Start out with walking and perform more intense exercises like running, stair climbing, rowing and indoor cycling as your aerobic capacity increases. To lose weight, 60 to 90 minutes of cardio might be necessary, according to the American College of Sports Medicine. Work out four to five days a week.
Step 7
Perform weight training to build muscle. Any time you build muscle, you raise your resting metabolic rate, which leads to more calories being burned while you rest. Do exercises like chest presses, lateral raises, back rows, triceps extensions, biceps curls and squats to work all of your major muscle groups. Utilize machines or free weights and work out two to three days a week.
Step 8
Move your body more during the day. Step outside and go for 10-minute walks on your lunch break, walk up the stairs instead of taking the elevator, park at the far end of parking lots and tap your feet while you sit for long hours. Do anything that involves more movement and continue to do it every day.
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