If you are very overweight or obese, your body is crying out for help. It’s systems are overtaxed by the extra weight, and every part of your body is suffering, from the circulatory system to your brain and everything in between. Thus, losing that weight, even if you lost only a decent sized chunk of it, would do wonders for your health. You’d reduce your health risks and feel much better about yourself, inside and out. However, losing this much weight is a great challenge, one that you can meet as long as you have the three Ps – a plan, practices, and persistance. To help get you started on your quest, here are sixteen ways to reshape your body and, as a result, reshape your life:
- First, you need to be clear on how many pounds you have to lose. You should then write down your goal in a book; let’s say, for the sake of this article, that you’re looking to drop 100 pounds. Then, write down on paper, “I need to lose 100 pounds.” Do this every day when you wake up in the morning; this will get you focused on your goal throughout the day.
- Next, you need to set your time frame. How long do you have to lose the weight? For instance, if you have a wedding in a year to attend, you can set a reasonable goal to that point. In general, longer is better; if you want to know how to lose 100 pounds in 6 months, you’ll have to go to more extremes than if you have a year. Losing 100 pounds in a week, futher, is impossible. In general, it’s better to set longer term goals, goals that you can maintain over your lifetime.
- Next, figure out the first P – the plan. You’ll need to be as specific as possible with your diet and exercise regime. If you settle on vague goals, you will almost definitely not succeed.
- For your diet, for example, figure out how many calories you’re going to shoot for in a day. Figure out how many meals you’re going to eat (the more, the better, say around 5 to 6) and then schedule in when you will eat them. For instance, you can eat a sound breakfast when you wake up, a midmorning snack, lunch, an afternoon snack, dinner, and then an evening snack. This would be the perfect balance to get you through your day.
- Next, figure out the foods you’ll be eating. Though you are eating 6 meals, they’re more like 6 snacks. You’re going to have to get used to smaller portions, ones that leave you satisfied, not “full.” You should never get too hungry or too full; both are signs that something has gone wrong.
- The next step in how to lose 100 pounds is to plan out your exercise regime. Make sure you schedule out the EXACT times and days that you work out, and the particular workouts that you do. These workouts don’t have to be long and intense at first – break yourself in, especially if you’ve been sedentary for a while. As you get going, you can then increase the intensity and the duration. In general, however, more intense, shorter workouts are more effective than long, rambling ones any day.
- Cardio should be the base of your workouts – treadmills, bikes, skating, sports, etc. You should also include plenty of weight training to keep your muscles strong, and add flexibility to help prevent injury. You may also like Yoga, Pilates, or any other class. Whatever you enjoy and whatever keeps you motivated is what you should do.
- After planning, your next P is “practices.” What this means, simply, is building habits, routines, and ‘rituals’ into your daily life to keep you going. We all have limited willpower, so you’ll need to make things automatic, like habits, if you ever want to make them stick. Make sure to do the same things day in, day out, in order to get this habit entrenched in your brain.
- The third P is persistence. You’ll have bad days, days where you want to quit, and days where the cravings and laziness are overwhelming. Even if you slip one day or even one week, don’t give up! Keep moving forward, one day at at time.
- Keep records of your progress so that you can see how well you’re doing through the program. The more you monitor your progress, the more you’ll be motivated to keep going. Plus, you’ll also know if your weight loss program is working. Don’t get too obssessed with stats, of course.
- Don’t make your life about deprivation – have your favorite treats every once in a while, making sure to keep the serving sizes modest, of course.
- A cheat day every once in a while isn’t bad either – it can restart your metabolism which may be slowing down if you aren’t eating enough.
- To that end, don’t starve yourself! This will only set you back and make you miserable. Make sure you eat plenty of food, but enough so that you’re satisifed but below your caloric requirements for the day.
- Don’t neglect eating healthy. Make sure to eat a balanced diet with the nutrients your body needs to flourish.
- Get plenty of rest – you’ll lose weight while you’re sleeping, and you’ll rest up from your exercise program.
- Don’t lose weight too fast. During the first two weeks you will lose a ton of water weight, so don’t be alarmed to see huge weight losses. However, in later weeks you don’t want to lose weight too fast. What ‘too fast’ means will depend on each person and on your starting weight. For this reason, it’s good to have a doctor monitor your progress, especially when you have to lose a huge amount of weight like this.
Any more ways? Leave them in the comments!