Losing weight is a matter of burning more calories than you consume. Since one pound of fat is made up of 3,500 calories, losing 90 pounds will require a very large amount of calories burned over time. You can speed up the process by doing everything you can to raise your metabolism, but it will still take awhile to lose the 90 pounds. You can also follow the recommendation of the American Obesity Association and set short-term weight loss goals that can be reached quickly and then do everything you can to lose weight, including exercise and modifying your eating habits to shed those 90 pounds.
Step 1
Multiply your body weight by five percent and also ten percent. These will be your first set of goals for weight loss. For example, if you currently weigh 300 pounds, then your first goal will be to lose 15 pounds. Your next goal will be to lose 30 pounds. This way you increase your confidence and motivation throughout the process by meeting these goals quickly instead of stressing about the full 90 pounds at the outset.
Step 2
Speak with your doctor or ask for a referral to a dietician. Ninety pounds can be lost the fastest by adopting a low-calorie or very-low-calorie diet, defined by the American Obesity Association as eating fewer than 1,400 calories or 800 calories per day. These diets can be risky without professional oversight. You could also more simply cut 500 to 1,000 calories from your regular diet, which the American Obesity Association says will help you lose one to two pounds per week.
Step 3
Exercise five or more days every week to burn calories and speed weight loss. Get your heart rate up as high as you safely can because the more vigorous your exercise sessions the more calories you will burn and the more elevated your metabolism will become, according to the National Academy of Sports Medicine. The Centers for Disease Control and Prevention (CDC) recommends 30 to 45 minutes of vigorous-intensity exercise per day. Examples of vigorous activity include running, playing soccer, jumping rope and basketball.
Step 4
Exercise to reduce stress and help you sleep better. Stress can lead to emotional overeating and sleep difficulties. Sleeping eight or more hours a day will burn calories, according to a study presented to the Associated Professional Sleep Societies by Dr. Walter Moraes. The study also showed that getting sufficient sleep will help keep your "hunger" hormone, leptin, in balance and reduce food cravings.
Member Comments