Losing 75 lbs. quickly requires balancing the amount of calories you consume with your body's needs. A single pound of fat contains 3,500 calories. At a rate of 2 lbs. a week, losing 75 lbs. will take a little more than nine months. However, sticking with a regular activity plan and eating nutritious foods will pay off with long-term weight loss.
Build Endurance
Vigorous activity is difficult to handle starting out. This type of activity, however, burns the most calories. Work up to vigorous activity with moderate exercises, such as walking at 3.5 mph, which burns 346 calories an hour for a 200-lb. person, according to MayoClinic.com. Another option is water aerobics, which burns 364 calories an hour. As your body gets stronger, burn more calories with vigorous activities, such as jogging. This activity increases calorie burning to 728 calories an hour for a 200-lb. person. Another option is rollerblading, which increases calorie burning 1,138 calories an hour.
Get Stronger
Losing 75 lbs. quickly requires strength training. Schedule a minimum of two sessions each week on nonconsecutive days. Strength training doesn't just tone your muscles; it increases calorie burning as well. Even after your workout has ended, your body continues to burn calories after strength training. Each session lasts about 20 to 30 minutes and includes exercises that target your major muscles groups, including the legs, abdominals, chest and back.
Follow a Healthful Diet
Fast weight loss requires reducing calorie intake. When you decrease calories, the body is forced to burn fat, which causes fast weight loss. Talk to your doctor about an appropriate calorie range for your height and age. Generally, women shouldn't consume fewer than 1,200 calories and men need at least 1,500, according to MedlinePlus. Meet your calorie goals by substituting high calorie foods with fruits and vegetables. These foods are high in fiber and make you feel fuller. Low-fat dairy and lean sources of protein are good options as well.
Avoid Fad Diets
If you want to lose a lot of weight, fad diets are tempting. Most of these diets promise rapid weight loss using special foods or pills that burn fat. However, there isn't a super food or pill that burns fat, according to the American Dietetic Association. Red flags for a fad diet include fast weight loss in a short period, eating unlimited amounts of specific foods such as grapefruits or using specific food combinations. A diet that advocates extreme calorie cutting is also a red flag. Discuss weight loss programs with your doctor to ensure safety.
References
- MayoClinic.com; Exercise for Weight Loss; Mayo Clinic Staff; December 2009
- Weight-Control Information Network; Statistics Related to Overweight and Obesity; February 2010
- "Fitness" magazine; Circuit Training Workout; Liz Neporent
- MedlinePlus; Tips for Losing Weight; October 2009
- American Dietetic Association: Back to Basics for Healthy Weight Loss
- MayoClinic.com; Energy Density and Weight Loss; Feel Full on Fewer Calories; Mayo Clinic Staff; January 2011
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