When you have reached the point in which you need to lose 150 lbs., you are no longer considered simply overweight but have reached the state of morbid obesity. At this weight, you may need more than a written diet and a physician's dictate to get some exercise. To be successful at losing this amount of weight, you'll need a program that addresses nutrition, physical activity, emotions and behaviors and provides a solid support system.
Step 1
Do research to inform yourself on your options for losing weight. Speak with a physician who is trained in bariatrics. Ask the doctor for information regarding diet plans, physical activity, weight loss drugs, behavioral approaches to weight loss and weight loss surgeries. Carefully consider the aspects of each before committing to a particular avenue.
Step 2
Consider joining a formal program that addresses weight loss such as Overeater's Anonymous--which focuses on why people overeat and how to manage it--or Weight Watchers, which provides a diet plan and support meetings. Research the program before becoming a member to make sure its plan is healthy and safe.
Step 3
Change your eating habits to incorporate healthier foods and reduce your intake of less healthy ones. Follow the United States Department of Agriculture's (USDA) food pyramid in balancing your diet with the right amounts of lean meat, dairy products, vegetables, fruits and fats (see Resources).
Step 4
Delve into the root cause of why you overeat and have gained so much weight. It may be helpful to see a psychologist or psychiatrist who has training in working with obese people. Keep a journal to help you deal with the emotions which arise from confronting issues which have led to your weight problem.
Step 5
Set attainable goals. Though you may have an overall goal of losing 150 lbs. or more, it is best to set small goals along the way. One of the first ambitions you may have is to drop 10 percent of your body weight. You can break this goal down into 5- or 10-lb. increments, as well. Keep track of your weight loss by weighing in on the same scale once a week and recording your progress in your journal.
Step 6
Reduce your portions at each meal but do not skip meals. Use guidelines for portions, such as a serving of meat should be no larger than a deck of cards and sides of rice or mashed potatoes should be portioned around the size of half a tennis ball.
Step 7
Incorporate physical activity into your day. Start slowly with a short walk or swim. Build up gradually as your endurance increases and your weight decreases. Don't push too hard, if you become winded, it is a signal to slow down. Always check with your doctor first before beginning an exercise program.
Step 8
Consider carefully whether drug therapy should be part of your weight loss plan. Ask your physician regarding what is available and what side effects are involved. There are several drugs on the market such as orlistat which blocks absorption of fat and sibutramine which is an appetite suppressant.
Step 9
Think about having weight loss surgery if you have been unsuccessful in losing weight or keeping weight off. Your doctor can advise you in regard to gastric banding and gastric bypass surgeries, as well as other procedures. Carefully consider the benefits versus the risks of these measures.
Tips and Warnings
- Put a support group of family and friends in place as you embark on your weight loss journey. Let them know how to help you with positive reinforcement and good listening skills. Make sure whatever methods you use to lose weight come with a solid maintenance plan as many people find losing weight easier than keeping it off.
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