Being overweight is challenging, but losing weight is even more difficult. You may not have the energy or stamina at first, and it may take you multiple attempts to complete a single workout. Over time, however, you'll be able to increase the intensity of your workouts. You'll also begin to take pride in your new body. You'll also need to make necessary diet adjustments to reflect your new lifestyle. By adopting a healthy diet and a new workout regimen, you can lose up to 2 lbs. per week and reach a 134-lb. weight loss in just 67 weeks.
Step 1
Create a plan. You may need help from your physician, a dietitian or even a personal trainer. You'll need to assess your current health and determine what your goals are in terms of weight loss and fitness. Once you determine your goals, you'll need to determine a plan to execute these goals.
Step 2
Eat healthily. Changing your eating habits can drastically improve your weight loss success. Swap out fried foods, pasta and white bread with healthier options, such as fish, whole grains and vegetables. Cut your portion sizes. You can also create an optical illusion by using smaller plates. Tricking your eyes into staring at a full, small plate of food may not seem like you're depriving yourself. There are 3,500 calories in 1 lb. of fat. To lose 1 lb. of fat through diet alone, you will need to consume 500 fewer calories each day of the week. You can lose additional weight by adding exercise into the equation. Avoid empty calorie foods, which offer no nutritional value, such as soda, potato chips, ice cream and baked goods, like cookies, cakes, crackers and pastries.
Step 3
Exercise every day. Developing good habits of exercising on a daily basis will not only help you lose weight, but it'll help you maintain your weight once you've met your weight loss goal. To lose another pound per week, you need to burn off an additional 500 calories per day. At this rate, with eating 500 calories less and burning 500 more calories each day, you can lose 2 lbs per week. Losing 2 lbs per week is said to be a safe weight loss; anything more may not be safe and your odds of putting the weight back on increase. Your exercise plan can consist of walking, jogging, running or playing your favorite sports, such as volleyball, basketball or football. Incorporating strength training into your workout can help you build muscle, which helps burn fat. Building muscle also helps tone your body, which can further enhance your weight loss results when you've lost all your weight and have a sleek, toned body.
Tips and Warnings
- Enlist a friend, coworker or family member to workout with you so you can't make excuses not to exercise. Create a daily journal or blog to keep track of everything you eat to keep track of your calories.
- Do not work out if you sustain an injury until the injury is healed, and your doctor has given you permission to resume your workout. Skipping meals or snacks can hinder your weight loss if your body doesn't receive the calories it needs to burn off energy.
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