When you set your mind on a weight loss goal, you want to achieve it as quickly as possible. Remember, however, that you did not gain 50 pounds in a matter of days---you cannot expect them to disappear that quickly. If you put in the effort to lose the weight, you want it to stay off. Fast, in the world of weight loss, is about two pounds per week. If you approach your goal sensibly, you can stick to your new routine and not only lose the weight in fewer than seven months, but keep it off for the rest of your life.
Step 1
Break up your goal. Strive to lose five or 10 pounds first, and celebrate that loss. Continue to celebrate incremental losses---each set of pounds is an achievement. Focus on the 50 pounds all at once and you are likely to become overwhelmed, disheartened and possibly derailed from your plan.
Step 2
Cut discretionary calories first. Forgo the soda, alcohol and sweets. Clean the chips, cookies and fatty snacks from your pantry and freezer. Switch to snacks with nutritional punch such as a handful of nuts, fresh fruit or whole grain crackers.
Step 3
Shun processed foods. Go for foods that are close to nature rather than ones that come in a box, can or from the drive through. Focus on plant foods, whole grains and lean protein. Replace full-fat dairy with low-fat versions. Cut calories by making smart choices rather than measuring and weighing every morsel.
Step 4
Scale down your portions. Educate yourself on proper portions and stick to them at all meals---including in restaurants. Learn to eyeball 4 oz of protein as a deck of cards, ½ cup of grains as a muffin wrapper and a piece of fruit as a baseball. Use smaller plates at home and never go back for seconds, unless it's plain salad.
Step 5
Eat breakfast to encourage a greater overall daily calorie burn. Make like the 78 percent of people in the National Weight Loss Registry who report that eating breakfast daily has helped them lose and keep off excess pounds for more than five years. Don't skip other meals either or risk becoming too hungry and making poor dietary choices later.
Step 6
Begin a cardiovascular exercise routine, or amp up your existing one. Go for at least an hour of moderate to high intensity exercise most days of the week. Invest in a heart rate monitor and strive to work in a zone that is at least 70 percent of maximum for most workouts. Turn off the television and use that time to walk, take a dance class or play outside with your kids.
Tips and Warnings
- Be patient with your efforts. Initially you might find weight comes off rather quickly--it will slow down with time. In the first weeks you might lose more than two pounds, but as you get closer to your goal, you might lose less. Continue to tweak your program as you lose weight, recognizing that as you become smaller, your body needs less fuel and you will need to adjust your caloric intake.
- Check with your doctor before beginning an exercise routine.
Things You'll Need
- Fresh produce
- Whole grains
- Lean proteins
- Nuts
- Heart rate monitor
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