How To Lose Large Amounts Of Weight

Losing large amounts of weight may seem like an impossible feat, but with proper dedication and motivation, it is possible. One pound of fat is equivalent to 3,500 calories and will take sweat, diet changes and determination to burn off. However, if you are up for the challenge, it is possible to shed a lot of extra pounds.

Step 1

Go hardcore with cardiovascular exercise. Enhance your routine by adding an extra 15 minutes each session. This short amount of time will add up over time for extra calories burned. If you are not currently active in cardio, engage in moderately intense cardio for 30 minutes a day, five days a week. If time is a factor, the American College of Sports Medicine suggests a vigorously intense workout three days a week for 20 minutes. You can try running, jogging, swimming, dancing, aerobics, exercise DVDs, or cycling. If the thought of designing a cardiovascular program is intimidating, consult a certified personal trainer for assistance.

Step 2

Pump iron to build muscle and increase your metabolic rate. Mackie Shilstone, author of "The Fat Burning Bible," says each pound of muscle burns as much as 30 extra calories per day and that regular strength training can boost your metabolism by up to 15 percent.

Step 3

Choose proteins and slow-acting carbohydrates over sugary and processed foods. Build your meals using lean meat, egg whites, beans, poultry, cottage cheese, and salmon. Supplement the main dish using mixed vegetables, fruits or whole grain breads, or pasta.

Step 4

Don't go on an extreme diet. Never cut your caloric intake below 1,200 calories per day, says Shilstone. Drastic calorie cutting will make your body think that it is starving, which will result in reduced energy and increased fat storage. Instead, focus on lowering your daily intake by about 500 calories.

Step 5

Eliminate sugary drinks, manufactured tea and alcohol from your diet. Depending on how many high-calorie drinks you drink a day, you may be able to reduce your daily caloric intake by 500-1,000 calories with this one, simple trick. Water contains zero calories and will help you lower your daily intake for greater weight loss.

Step 6

Indulge in dessert sparingly. If you need to satisfy your sweet tooth from time to time, replace your dessert with a small piece of dark chocolate with a cacao content of 70 percent or higher. Dark chocolate is a heart-healthy treat with a rich, satisfying flavor and comes in smaller portions than other desserts such as cake and pie. This will help you lose a lot of weight while still enjoying an occasional treat.