The method to lose weight if you weigh 135 lbs. is the same as it is for anyone who needs to lose weight: Create a caloric deficit by expending more calories than you consume. The best way to do this is gradually through exercise and eating a proper diet. Doing it this way will help you form good habits that will keep the weight off after the initial loss.
Step 1
Keep track of your calories. In order to burn 1 lb. of fat, you need to expend 3,500 more calories than you consume. The Mayo Clinic recommends losing no more than 1 to 2 lbs. per week, and suggests dropping 500 calories a day from your diet to lose the first pound. Assuming you are consuming approximately the same amount of calories as you are burning, dropping those 500 calories will let you lose the pound in a week. The second pound can be taken off with exercise. For safety's sake, MedlinePlus.com recommends not going below 1,500 calories a day if you are a man and to stay above 1,200 if you are a woman.
Step 2
Do cardio exercises, such as running or jogging, five to six times a week for 60 to 90 minutes at a time to lose weight, says the American College of Sports Medicine. For a 135 lb. person, running at 5 mph for 60 minutes will burn 518 calories, according to HealthStatus.com. In addition to burning lots of calories, cardio exercises work the heart and lungs and boost your metabolism. If you are just beginning an exercise program, start by walking 15 to 20 minutes at a time and build your way up to more vigorous exercises. Once endurance is built, increase your intensity level enough so you build a sweat and your heart rate increases as you exercise.
Step 3
Do strength training two times a week. Work all the muscles of the body and do each exercise for at least one set of eight to 12 repetitions. When you are stronger, increase the number of sets to two or three. Be aware that strength training, especially lifting weights, can increase your weight as you build muscle. Eventually, this will plateau and the additional muscle will help burn calories and increase endurance.
Step 4
Eat a proper diet. Nutrient-dense foods are not only healthy, they also avoid the high calories that are so prevalent in junk food. The U.S. Department of Agriculture site, MyPyramid.gov, recommends eating a diet rich in lean meats, poultry, fish, fresh fruits and vegetables, and low-fat dairy products. Avoid foods hight in fat, trans-fat, cholesterol, salt and added sugar. Space meals at least 3 to 4 hours apart to allow for proper digestion and to keep your metabolism regulated.
Step 5
Avoid crash diets and extreme exercise regimens. Crash diets are often very low in calories and can lead to the body being malnourished and subsequent binge eating. The body can also go into starvation mode and will take calories from muscle instead of fat. Extreme exercise programs lead to over-exertion and cause many people to give up quickly. According to ClevelandClinic.org, research has shown that many times people actually gain weight once they stop extreme diets and exercise regimens.
Step 6
Consult a doctor before beginning any weight-loss regimen. Although 135 lbs. is a relatively healthy weight for most people, it's always best to make sure there are no underlying health issues. Your doctor may also recommend a specific diet or exercise program.
Tips and Warnings
- Record your caloric expenditure and consumption in a journal or online calorie-tracking tool.
References
- HealthStatus.com: Calories Burned Estimator
- MayoClinic.com: Weight loss - 6 strategies for success
- ClevlandClinic.org: The Very Best Way To Lose Weight and Keep It Off
- MyPyramid.gov; "Dietary Guidelines for Americans, 2010; January, 2011
- American College of Sports Medicine: Guidelines for healthy adults under age 65
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