Losing 75 pounds involves little more than a balanced diet and daily exercise. You must burn more calories than you consume in order for weight loss to occur. While you may want to lose weight at quickly as possible, gradual weight loss helps ensure that once you lose the weight, you'll keep it off for good. Accomplishing a weight loss goal of 75 pounds takes time, dedication and requires permanent changes to your lifestyle.
Consult Your Physician
Consult your primary care physician before beginning a weight-loss program or exercise routine. Your physician can help you determine a healthy diet and exercise program based on your weight, fitness level and existing health problems.
Gradual Weight Loss
The Centers for Disease Control classifies a 1 to 2 lb. weight loss as gradual weight loss. Since one pound of fat consists of 3,500 calories, you'll need to burn or eliminate 3,500 calories each week to lose one pound or 7,000 calories to lose two pounds. While you may shed more weight in the first few weeks, losing more than two pounds a week is not recommended without professional supervision. If you lose two pounds a week, it will take approximately 38 weeks, or nine months, to lose 75 pounds. Extreme or rapid weight loss increases your risk of cardiovascular problems, loose skin, exhaustion and digestive system issues.
Diet Modifications
Eliminating calories from your diet is an essential part of weight loss. Start by tracking your caloric intake over the course of a week. Once you've determined how many calories you eat per day, eliminate empty calories. Replace high-calorie junk food with lower calorie options such as fruit or low-fat yogurt. Drink water instead of sugary beverages to reduce the amount of calories you drink per day. Eliminating 500 calories from your diet each day helps you lose one pound a week through diet modifications.
Physical Activity
Engaging in physical activity every day not only helps you burn calories, but also improves your health. Many adults who want to lose weight need 60 to 90 minutes of physical activity each day. While 90 minutes may sound like a lot, begin with a goal of 30 minutes of exercise per day. You can also break up your workout throughout the day into 10 or 20-minute intervals. Taking a quick 10-minute walk in the morning, during your lunch break, and after work adds up to 30 minutes of physical activity. Combine aerobic exercise with strength training to build muscle strength while improving your cardiovascular fitness level. Aim to burn 250 to 500 calories per workout session.
Gain Support
Losing 75 pounds is no small feat, but you do not have to be alone through the process. Supportive family members and friends are positive resources that can help you get through rough spots. Ask your spouse or friends to exercise with you or prepare a healthy meal with your family. Local weight loss and support groups may be beneficial if you're looking to meet others who face similar issues. Look for these groups at community centers, at church, in the newspaper or online. These groups not only lend support, but may also help you keep sight of why you want to lose weight.
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