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How to Lose 75 Pounds

author image Kimberly Caines
Kimberly Caines is a well traveled model, writer and licensed physical fitness trainer who was first published in 1997. Her work has appeared in the Dutch newspaper "De Overschiese Krant" and on various websites. Caines holds a degree in journalism from Mercurius College in Holland and is writing her first novel.
How to Lose 75 Pounds
Making healthy choices can help you lose weight. Photo Credit Daniel Täger/iStock/Getty Images

High cholesterol, stroke, heart disease, certain cancers, sleep apnea and hypertension are just some of the conditions you might face when you're 75 pounds overweight. To lose weight, quick fixes such as fad diets might initially provide fast results, but are often hard to maintain and short-lived; any lost weight is quickly gained back. A safer approach is a multifaceted, doctor-approved, weight-reduction program that includes behavior modification, diet and exercise. Instead of just going on a diet, you'll be creating a new, healthy lifestyle for lasting results.

Step 1

How to Lose 75 Pounds
Consult your doctor prior to starting a diet or exercise routine. Photo Credit Alexander Raths/iStock/Getty Images

Consult your doctor before starting a diet or exercise routine. Unlike losing 5 pounds, losing 75 pounds takes a longer time and might require medical guidance, especially if you already suffer from obesity-related health conditions. A doctor can examine and guide you, and ensure that your planned weight-loss regimen is healthy, safe and right for your physical condition.

Step 2

How to Lose 75 Pounds
Set a realistic goal of losing 1 to 2 pounds per week. Photo Credit Bine Å edivy/iStock/Getty Images

Set a realistic goal of losing 1 to 2 pounds per week by creating a daily deficit of 500 to 1,000 calories. Monitor how many calories you consume to sustain your current weight. Then subtract 500 to 1,000 calories from this number to determine how many calories you must consume to lose weight. The deficit that's needed can be achieved by burning calories through exercise and eating fewer calories.

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Step 3

How to Lose 75 Pounds
Change your diet to eat healthier foods. Photo Credit Maria_Lapina/iStock/Getty Images

Change your diet and eating habits to reduce your caloric intake and promote weight loss. Eat whole grains, veggies, low-fat or non-fat dairy, fruits and lean protein, and limit foods that are high in sugar, cholesterol, trans and saturated fats and salt. Keep a food journal to monitor your eating habits and to catch pitfalls early on. Eat smaller portions and compare nutritional information on food labels so you can replace diet-sabotaging foods with low-calorie, nutritious foods.

Step 4

How to Lose 75 Pounds
Lead a more active lifestyle. Photo Credit Digital Vision./Digital Vision/Getty Images

Lead a more active lifestyle to gradually get used to being physically active. For instance, walk the dog more often, walk or ride a bike to your destinations instead of driving there, play a game of tag or jump rope with the kids, or go window shopping at the mall.

Step 5

How to Lose 75 Pounds
Incorporate moderate cardio exercises into your week. Photo Credit Stewart Cohen/Digital Vision/Getty Images

Incorporate at least 150 minutes of moderate cardio into a week, as recommended by the Centers for Disease Control and Prevention. Initially exercise for 10 to 15 minutes on three days of the week. Then gradually increase the duration or workout on more days until you reach the expert-recommended amount. Find activities that you enjoy. Consider riding a bike, walking briskly, water aerobics or climbing stairs.

Step 6

How to Lose 75 Pounds
Perform a full-body strength training routine. Photo Credit kzenon/iStock/Getty Images

Perform a full-body strength training routine on two to three, non-consecutive days of the week so your muscles have enough recovery time in between workouts. Work your upper body on one day, and your lower body the next so your worked muscles always have a rest day. Perform exercises, such as lunges, squats, pushups, overhead presses, bench presses and bent-over rows.

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