Losing weight in a short time frame is a challenge. Losing 67 pounds in eight months breaks down to a loss of approximately eight pounds a month or two pounds a week. If you are willing to make fundamental changes to both your diet and level of physical activity, you can reach this goal. If possible, elicit the help and support of family and friends to keep you motivated and encouraged. In addition, don't view the large picture, which can be intimidating. Instead, view each week as a small goal to reach that will ultimately lead you to success.
Step 1
Calculate how many calories you are currently eating each day (see Resources). Reduce your caloric consumption by 10 percent each day until you reach the correct number of calories based on your age, gender and level of activity. Plan out your daily menu in advance for each week, portioning out the food so that you attain the right number of calories daily. More planning equals less shopping and makes your eating habits more controlled so that you can stick to your plan.
Step 2
Engage in an aerobic activity for 30 minutes at least three days a week. Warm up and cool down for 15 minutes before and after the activity, and maintain your heart rate at 50 to 75 percent of your maximum rate for the entire 30 minutes (see Resources). Maintaining your heart at this level kick-starts your metabolism to burn fat for fuel. It also challenges your muscles to grow, which requires them to burn even more fat throughout the day. If you haven't exercised aerobically in a long time, start with a brisk walk. Increase the duration or intensity of the exercise each week by moving faster or walking up hills.
Step 3
Perform weight training or resistance exercises at least three days a week (see Resources). Choose five different exercises for each session and complete eight to 12 repetitions of each exercise. You may actually gain a bit of weight with strength training, but because muscle weighs more than fat, you will actually be losing fat. Lean muscle also requires a higher metabolism to provide energy to keep it running strong, so you will burn fat even when you aren't exercising.
Step 4
Drink at least 64 ounces of water every day. According to MayoClinic.com, even moderate dehydration can lead to muscle weakness and fatigue, both of which can impede your progress. In addition, a 2008 study by the Children's Hospital Oakland Research Institute showed that drinking water appears to help with weight loss and increased metabolism. Keep a bottle of water with you at all times and consume eight ounces of it prior to every meal. Water fills your stomach, making you eat less and feel fuller longer.
Step 5
Eat healthy snacks and keep them in portioned containers so that you don't overindulge (see Resources). Foods that are nutrient- and fiber-rich, such as fruits, vegetables and whole grains, make the ideal snacks. Don't starve yourself between meals because you will be more inclined to eat too much later. Try not to snack close to bedtime because it's harder for your body to use those calories and will be more likely to store them as fat.
Tips and Warnings
- Keep track of your progress with a wall calendar. This will help keep you motivated to continue toward your goal.
- Check with your physician before making significant changes to your diet or level of physical activity.
References
- MayoClinic.com: Exercise for Weight Loss--Calories Burned in 1 Hour
- University of Maryland Medical Center: Exercise--Recommended Exercise Methods
- University of Maryland Medical Center: Exercise and Weight Loss--Overview
- "Obesity"; Drinking Water Is Associated With Weight Loss in Overweight Dieting Women Independent of Diet and Activity; J.D. Stookey et al.; Nov. 2008
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