While fad diets and exercise programs that promise quick weight loss may seem attractive if you need to lose a lot of weight, sticking to a healthy diet and exercise plan will help you shed the unwanted pounds in a healthy way. Losing extreme amounts of weight and keeping it off requires changing your approach to food and exercise to make healthier lifestyle choices. Talk to your doctor before beginning any weight-loss program.
Step 1
Calculate your daily calorie needs. The University of Maryland Medical Center recommends multiplying your weight in pounds by 15 if you are a moderately active male, by 12 if you are a moderately active female, by 13 for relatively inactive males and by 10 for relatively inactive females.
Step 2
Subtract 500 from your daily calorie needs to lose 1 lb. of weight per week since cutting 3,500 calories translates to 1 lb. of weight loss. Subtract 1,000 from your daily needs to lose 2 lbs. per week. Check with your doctor before attempting to lose more than 2 lbs. per week.
Step 3
Strive for 30 minutes of physical activity each day to boost your metabolism and burn more calories. If you are a beginner to exercise, start with low-impact activities, such as walking or cycling.
Step 4
Practice strength-training exercises with dumbbells or weight machines two to three times a week. Building lean muscle can help you lose more weight, since muscle tissue burns more calories while at rest than fat. Allow at least a full day of rest between strength-training sessions to allow your muscles to recover.
Step 5
Avoid calorie-dense beverages, including alcohol and soda. Replace these drinks with low or no-calorie options, such as water and unsweetened tea. Drinking plenty of water can also help reduce food cravings and help you eat less since the brain often confuses thirst for hunger, explains the website HelpGuide.
Step 6
Replace fast food and processed foods with healthier options, such as fresh fruits, vegetables and whole grains to help you feel full without adding extra calories.
Step 7
Keep a food diary if you have trouble tracking your daily calories. Writing down everything you eat and drink, including the calorie content of each item, helps keep you accountable and can help you identify foods and beverages to replace with healthier options to lower your daily calorie intake.
Step 8
Sleep for eight hours per night to allow your body to rest properly. People who do not sleep properly or long enough have higher rates of obesity, according to HelpGuide.
Tips and Warnings
- Talk to your doctor about a very low-calorie diet if your weight is contributing to a medical condition. Extremely obese individuals can lose a lot of weight quickly when following a very low-calorie diet, but you must be medically supervised to be safe. Be patient. While it may take several months to lose an extreme amount of weight, losing it slowly by following a healthy eating and exercise plan makes it more likely that you will maintain your goal weight when you reach it.
Things You'll Need
- Calculator
- Notebook
- Tennis shoes
- Dumbbells
- Pen or pencil
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