What Is The Easiest Way To Lose 153 Lbs.?

The body stores fat to be used in an emergency situation. So, if food is ever unavailable, you will have an existing energy supply. Although the presence of some body fat is healthy, obesity has become a critical health issue in many countries. If you have become overweight, the easiest and healthiest way to lose153 excess pounds is to calculate how many calories you can eat and how many you should burn to create a calorie deficit.

Calculations

To lose 1 lb. of excess body fat, you need to burn 3,500 calories. If your total weight loss target is 153 lbs., you will need to burn 535,500 calories. A reasonable target would be to burn 2 lbs. every week, which would require a calorie deficit of 1,000 calories every day. By following this guideline, you would achieve your goal in a little under 18 months.

Food

Dr. Barbara Rolls, creator of "The Volumetrics Eating Plan," says you can significantly reduce the number of calories you eat without cutting down your food intake, by starting each main meal with a vegetable soup, or a large salad. During research, she found that dieters who followed this basic protocol ate, on average, 12 percent fewer calories during their meals. In addition, eat plenty of high-fiber foods to keep you full and to slow fat absorption.

Drinks

Madelyn Fernstrom, who developed "The Real You Diet," says the human body "doesn't sense liquid calories very well." Fernstrom says many dieters make the mistake of only remembering the calories ingested from foods and ignore those contained in drinks, which can be substantial. Opt for drinks, such as herbal teas, rather than calorie-laden sodas and alcoholic drinks. Water should also be consumed in abundance. A study published in 2003 by "The Journal of Clinical Endocrinology and Metabolism" found that subjects who drank 64 oz. of water daily burned around 95 calories more than when they drank inadequate amounts. If you are accustomed to drinking three soda drinks a day, you will lose around 25 lbs. in six months just by replacing them with water.

Exercise

If you attempt to lose 153 lbs. by reducing calories alone, you would have to introduce some restrictions into your diet that might lead you to feelings of deprivation. Because exercise requires more intense muscle contraction than regular daily activities, calorie burn is higher. If you have been leading a sedentary lifestyle and are unaccustomed to exercise, start slowly. Just 10 minutes of walking a day can make a difference when you first start out. Walking is an excellent cardiovascular exercise that does not require special equipment or expensive membership fees. A person who weighs 250 lbs. will burn 585 calories when walking at 4 mph for 60 minutes. If you were to do this four times a week, during 18 months you would lose over 12 lbs.