How to Lose 55 Lbs.

Losing 55 lbs. requires a long-term plan regarding diet and physical activity. It is only recommended to lose 1 to 2 lbs. per week for healthy weight loss, according to MayoClinic.com. To lose 55 lbs. healthily, it will take you about six to 12 months, depending on how many pounds you lose per week. Consult your doctor to address, or rule out, any health problems, such as diabetes, heart disease and high blood pressure. Losing 55 lbs. can prevent, or reverse, any effects associated with these diseases.

Step 1

Set behavioral goals that will lead to your weight loss goal. For example, to lose 55 lbs., set a goal to lose 2 lbs. per week by following a low-calorie diet and exercising at least five days per week. If you are currently walking a mile, set a goal to increase the distance every week. It's not enough to say you're going to lose 55 lbs. You must have manageable steps to achieve your goal, according to "The Ultimate Weight Solution," by Dr. Phil McGraw.

Step 2

Cut calories gradually until you reach a low-calorie diet you can maintain. For example, if you currently consume 2,500 calories per day, cut 200 calories per week until you reach 1,500 calories. Slowly reducing calories gives you time to adjust to new eating habits. Immediately cutting 1,000 calories can make you feel deprived and have sudden impulses to overeat, according to "The Ultimate Weight Solution."

Step 3

Accumulate 60 minutes of activity every day. For example, walk for 20 minutes three times a day or for 10 minutes six times a day. As walking gets easier, add 10 minutes of jogging per day and gradually work your way up to running. Vigorous activity burns more calories even if it's for a short period of time. You may need 60 to 90 minutes of physical activity, at least three days a week, to lose weight, according to the American College of Sports Medicine.

Step 4

Find ways to increase your daily activity. For example, park your car further away from the mall, hand wash the dishes instead of using the dishwasher, and take the stairs instead of the elevator. The more active you are, the more calories you will burn throughout the day.

Step 5

Use weight training, calisthenics or any activity that will strengthen your muscles. Muscles burn more calories per day, even while you're resting, according to MayoClinic.com.