The Army, like all branches of the military, has weight ranges for people who join and serve. If you are overweight, you will have to lose weight to fall into the range for your height and gender. In most cases, you will have be within the weight range before you are allowed to report for boot camp. However, if you are close, you might be allowed to report to boot camp and complete your weight loss before graduation.
Step 1
Eat three healthful meals per day that are based on the food pyramid. Milk, vegetables, fruit, lean protein, grains and oils are the six food groups you will eat daily. While you are in boot camp, you will eat only three meals without having any snacks. If you get used to doing this while you are losing weight, you will increase your weight loss and prepare your body for boot camp. Stay away from all high-calorie foods. A high calorie food, according to the Food and Drug Administration, is a food that contains 400 calories or more per serving.
Step 2
Drink water all day long. Soft drinks, alcoholic beverages and sugary drinks all contain empty calories that can hinder your weight loss. Get accustomed to drinking only water throughout the day. At meals, you can drink milk and fruit juice because you will be allowed to do so in boot camp.
Step 3
March, walk and run daily. Your goal should be to work up to being able to run two miles in one session, as this is what you will have to do to pass the Army Physical Fitness Test, or APFT, according to the U.S. Army.
Step 4
Incorporate push-ups and sit-ups into your exercise routine. Both of these activities will help you build lean muscle mass. They are core components of the APFT that you will have to pass to leave boot camp.
Step 5
Ask your recruiter for help with your program. Some recruiters will work out with recruits. If your recruiter won't work out with you, he might be able to give you advice on losing the weight, or he might find someone to help you.
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