How to lose a lot of weight
Battling the bulge is never going to be easy, but it's more challenging for dieters with a large amount of weight to lose. While many hope to drop those stubborn 15 pounds, for some the loss they desire ventures into triple figures.Things You'll Need
- time
- perserverance
- determination
- journal
- pen
- spreadsheet program (i.e. Excel)
- scales
- measuring tape
Instructions
In a journal, create a list of why you want to lose weight and what your loss will help you achieve. Do you want to be able to feel confident? Be healthier? Fit into a size 10? Writing down these thoughts will be helpful in spurring you into action as well as allowing you to turn back to the list when times get tough.
Understand that the changes you will be undertaking will be a change of lifestyle. While a 'diet' can be a quick fix the results will only stick if you change the way you are living (and eating).
Using scales and measuring tape record your weight and measurements. If you have a set of scales which measures in 1/4lb increments, use them. This way you can see any loss you have accomplished.
When measuring note down all sorts of measurements including: neck, wrists, ankles, thighs, bust, waist and hips. While it might seem excessive seeing your measurements change can encourage you when the scales aren't showing losses. Re-measure yourself once a month to see how your body shape is changing.
When recording these weights and measurements, I used Excel to create a spreadsheet. While some may prefer to note them in the journal, I have found that using the PC enabled me to create all sorts of charts and graphs.
Determine your body mass index by an online calculator. Your BMI is a guideline to understand that status of your body - that is, whether you are: healthy, overweight, obese, severely obese or morbidly obese. Knowing your current BMI and your healthy BMI will help you in setting a weight loss goal.
Assess your lifestyle. Some prefer to do this by keeping a journal of their moods and what they have been eating for at least a week. This way you can see if you're eating for reasons such as boredom or for comfort. A journal can also help you see just how much you have been eating so you can find a plan which will help you succeed at reaching your weight loss goals.
Some, including myself, find it easier to follow a plan, such as Weight Watchers. If you choose to go down this route you will find your first few weeks easier as the foods are almost laid out for you into a recipe for success. However don't just follow your plan, embrace it and understand how to make it work for you on a daily and long-term basis. Whether this is putting together strategies to deal with holidays or parties or even to find ways to work in special treats such as a bar of chocolate.
Take photographs of yourself monthly. Many of us detest being photographed as we feel fat or frumpy, but over the course of a few months you will be able to see the physical changes taking place which have resulted from your hard work.
Don't do it alone! On the internet there are many forums and groups available with people in the same boat as you. As a follower of Weight Watchers, I found the support groups were incredibly helpful in both celebrating the highs and riding out the lows that come with this new lifestyle.
Rather than focus on your goal weight, which if you were me was 100lbs off and break it down into 10% mini-goals. Starting at 248lbs, I focussed on each 25lb increment (10% of my starting weight). With each successful mini-goal met, reward yourself. Whether it's new clothes or a day of pampering or just a luxurious bubble bath - make sure you give your body indulgence!
Remember: your weight did not just appear overnight, so don't expect to lose it that quickly. Slow and steady wins the race, so don't dismay if you're only losing 1-2lbs a week. Losing any quicker is not healthy and sets you up to regain it all and then some!
Find an exercise which doesn't feel like it! Working out doesn't need to drive you insane. I did and still do detest traditional exercise but have managed to find myself getting fitter in new and unusual ways including: pilates balls (like a space hopper but better), belly dancing dvds (I knew my belly was good for something) and aqua aerobics (the most fun you'll have in a swimming pool).