The Centers for Disease Control reports that more than 34 percent of American adults ages 20 and older are obese.The obesity epidemic has it's own set of groupies within the weight loss market ready to pounce on every desperate soul hoping to shed pounds. Despite the promises of a "secret" method to lose weight, there are no secrets. Weight loss, barring certain medical conditions, is simply about intake and output. However, as simple as the theory is, the reality is hard work and perseverance.
Step 1
Visit your doctor to ensure you are healthy enough for exercise. Explain your weight loss goal of 114 pounds and have your doctor perform a physical exam to evaluate your overall health and ability to perform exercise. Consider chronic illness, if present, and which diet and exercises are acceptable.
Step 2
Determine your exact calorie needs. Measure your height and weight with a measuring tape and scale, then calculate your basal metabolic rate by entering your height, weight, age and gender in a BMR calculator such as the one at BMI-Calculator.net. Your basal metabolic rate is the number of calories your body requires to maintain life while at rest.
Step 3
Participate in low impact exercise daily for 30 minutes. Include walking as a beginning exercise that can burn an additional 150 calories, or more, daily. Attach a pedometer to clothing at your hip each morning and calculate the number of steps taken by the end of each day. Your number of steps includes exercise and daily activities. Set a goal of 10,000 steps per day.
Step 4
Utilize hand weights to introduce weight training. Include dumbbell curls, lateral raises and triceps raises. Include lunges for strengthening leg muscles. Determine your activity level and calculate additional calories required based on your activity level by referring to the Harris Benedict formula at BMI-calculator.net. Add BMR results plus activity level results to calculate the calories needed daily to maintain your current weight.
Step 5
Keep a food journal and include all food you eat daily. Analyze your general diet and reduce foods high in fats, sugar and calories. Increase your intake of fruits and vegetables and drink more water. Be aware of portion control by familiarizing yourself with appropriate portion sizes at MayoClinic.com. Carry a food calorie hand book at all times as a reference when choosing which foods to eat and assure accuracy when recording calories in the food journal.
Step 6
Compare the number of calories you require with actual calories you eat daily. Stimulate weight loss by eliminating at least 500 calories daily through diet and exercise, enabling you to lose 114 lbs. in approximately two years. Weigh yourself weekly and record the results in your food journal.
Tips and Warnings
- The CDC states losing 1 to 2 lbs. per week is the healthiest means of weight loss and has the most consistency for keeping the weight off. One pound of fat equals 3500 calories. Eliminating 500 calories per day equates to 1 lbs. of weight lost weekly. Start exercising slowly and work to a comfortable pace. Walking 30 minutes daily is the goal, however you may break it down into three walks lasting 10 minutes each until you build up stamina.
- If you feel lightheaded, have difficulty breathing, or experience pain in your chest or elsewhere stop exercising immediately and consult your doctor. Do not return to an exercise program until you doctor has cleared you for exercise.
Things You'll Need
- Calculator
- Scale
- Measuring tape
- Tennis shoes
- Comfortable clothes
- 5 lb. hand weights
- 10 lb.hand weights
- Pedometer
- Food nutrient guide book
- Food journal
References
- CDC: NCHS Health E-Stat: Prevalence of overweight, obesity and extreme obesity among adults: United States, trends 1960-62 through 2005-2006
- BMI Calculator: BMR Formula
- Weight Control Information Network: Choosing a Safe and Successful Weight Loss Program
- Shape Up America!: 10,000 Steps
- Weight Control Information Network: Physical Activity and Weight Control
- BMI Calculator: Harris Benedict Equation
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