If you have 150 lbs. to lose, you are, most likely, classified as obese. Obese persons are those who have a BMI of 30 or more. BMI (Body Mass Index) is the relationship between height and weight. Losing weight as an obese person carries some risks and should only be attempted after getting the OK from your doctor.
Step 1
Set realistic goals. The more you have to lose, the faster the weight will come off, especially at the beginning of your weight-loss program. After a couple of weeks of fast weight loss, however, aim for no more than 3 lbs. of weight loss a week, since that's all the body can burn from fat in any given seven-day period.
Step 2
Talk to your doctor about liquid diets. Medically supervised liquid diets consist of protein shakes drunk throughout the day. These are very low-calorie diets (under 800 calories per day) and should produce quick weight loss. They are often used to treat obese people who need to lose weight quickly before a surgery or to offset a serious medical condition.
Step 3
Choose a diet program you can stick with if you are doing this on your own. Don't crash diet or deprive yourself of foods to the point of starvation. You will end up eating more later to appease cravings. Instead, design your own meal plan that includes all food groups using a free service such as Spark People (see Resources below).
Step 4
Eliminate highly processed products from your diet. This includes everything from chips and cookies to pastries, sodas and fast food. These items are usually extremely high in calories and contain close to zero nutrients, so you will lose weight by simply replacing them for better, more natural alternatives.
Step 5
Eat lots of high-fiber foods. Vegetables are the best option, as they are filling but low in calories. Fruits, whole grains and cereals such as oatmeal are also high in fiber. Add a cup of vegetables to every meal and you will not only end up eating less but will also be less tempted to eat high-calorie foods at the end of the day.
Step 6
Limit the amount of fats you eat. Saturated fats, such as those from meats and full-fat dairy products, should be the first ones to go. Instead, focus on healthier fats, such as those provided by avocados, nuts, olive oil and olives. Avoid using oils and fats to cook your foods and instead only add them to ready-to-eat meals in small amounts.
Step 7
Eat your meals in an organized manner. Don't overeat during one of the meals and then starve the rest of the day, or don't skip meals and then have a huge dinner. Having a series of small meals throughout the day is more effective for weight loss. Also, plan your meals for the times when you're out of the house. Bring healthy snacks such as fruits, a yogurt or a protein shake with you wherever you go so you can avoid the temptation of fast food or the vending machine.
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