Losing 45 pounds is never easy and can sometimes be downright discouraging to try. This is especially true when weight is regained as soon as the dieting stops. The best way to lose weight and keep it off is through lifestyle changes that continue long after the extra pounds are gone. The National Institute of Health says that safe weight loss is 1 1/2 to 2 pounds a week, meaning that the fastest you should shed 45 pounds would be between five and six months.
Step 1
Improve poor eating habits. Cut out continual snacking throughout the day, which leads to unnecessary overeating and calorie intake. Eat only when hungry and pay attention to the signals that your body is sending to you. Choose fresh, raw fruits and vegetables as opposed to juiced, processed, cooked or canned. Whole grains, unprocessed or refined, are the healthiest forms of much-needed carbohydrates. Eliminate sugars, salts and fatty, fried foods from your diet as well. If you eat meat, choose lean, preferably white meat, to assist in weight loss.
Step 2
Drink more water. This can serve many functions in weight loss. Water is a great way to help you feel fuller and prevent overeating. As opposed to juices, sodas or coffee and tea, water contains no sugar, calories or additives. It also keeps the body feeling hydrated and flushes unwanted toxins smoothly from the body. Start the morning out with a glass of water. Have another glass before each meal, then refill the glass and drink another during the meal.
Step 3
Stay physically active. Many mistakenly believe that exhaustive exercise must be performed on a daily basis and wind up overworking their bodies, leaving them unable to continue. Talk with your physician about what is a healthy, achievable exercise routine for your personal fitness and health. Begin slow and gradually build to a more intense routine. For example, go walking twice a week for 10 minutes the first week, then add another day and five more minutes until you're walking 5-6 days a week for 30 minutes, including one walk up a steep hill. Swimming and walking are two of the best forms of exercise for your body. Other options include joining a class at your local gym or rec center, or building your own personal routine to do at home when the weather is poor. Try to find an exercise buddy to increase motivation.
Step 4
Get enough sleep. Sleep helps to regulate the hormones ghrelin and leptin in the body, responsible for feelings of hunger and knowing when to stop, respectively. When the body doesn't get enough sleep, it feels hungry all day, often craving unhealthy foods, and doesn't feel full. This can lead to long-term weight gain. On average, seven to nine hours of sleep is needed each night.
Tips and Warnings
- Consult with your doctor before beginning any new diet or exercise regimen to determine what is safe for your personal health. Pick one or two things to work on and then add a few more in a week, instead of drastically changing habits overnight, which is difficult to maintain.
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