Losing 134 lbs. may seem like a daunting task, however, it is possible to accomplish. The August 27, 2007 issue of "Science Daily" reported that losing 100 pounds or more is possible with behavioral changes, according to a nine-year study conducted by Dr. James Anderson. In his study he found that the average weight loss of the 63 men and 55 women who participated in the study was 134 pounds in 44 weeks. Dr. Anderson credits their weight loss to calorie reduction, diet modifications and exercise. The safest way to lose weight is to lose between 1 and 2 lbs. per week. Always speak with your doctor about your plans to begin a weight loss program.
Things You Will Need
Calculate and write down your numbers. Weigh yourself on a digital scale to get your weight. Ask someone to measure your actual height. Calculate your Body Mass Index or BMI in order to know whether you fall into the overweight or obese category. Use an only BMI calculator available from the Centers for Disease Control and Prevention or the National Institutes of Health for this calculation.
Think about what happened in your life to cause you to be overweight. What was your trigger moment? Make it a point to try to remember what happened in your life that started your weight gain pattern. Understand that weight loss is not only physical it is also emotional.
Truly analyze the risk of being overweight. List all of the reasons why you need to lose weight. Think about your family losing you at a young age because of excess weight and the many problems that go along with it. Think about your hospital bills, lack of energy and motivation. Think about the risks of diabetes, kidney disease and cardiac disease. Make sure you know and understand all the risks of remaining overweight.
Make a pledge to yourself. Do this for yourself above all. Become happier and healthier for you first before you do it for anyone else.
Consider a few good options before you settle on one. Ask yourself, "Do I have the will power to do this alone?" Consider joining a weight loss group like weight watcher or Jenny Craig.
Get around health conscious people. Surround yourself with people who have the same or similar weight loss goal. Seek help from others who have lost weight and kept it off.
Use the Harris-Benedict formula to determine your basal metabolic rate, or BMR. Your BMR is the amount of calories your use daily or the amount of calories you need to keep you healthy according to your height, age and weight. The formula for women is 655 + (4.4 x weight in lbs.) + (4.6 x height in inches) - (4.7 x age in years). The formula for men is 655 + (6.2 x weight in lbs.) + (12.7 x height in inches) - (6.8 x age in years). Take the example of a 37-year-old man, who is 5 feet 9 inches tall and weighs 295 lbs. We would calculate 655 + (6.2 x 295=1, 829) + (12.7 x 69= 876) - (6.8 x 37=252) to get 3,108 calories total daily calories.
Multiply your calorie amount from step 7 by your current activity level. Use 1.2 if you do very little or no exercise, 1.375 for light exercise, 1.55 for moderate exercise, 1.725 for heavy exercise and 1.9 for very energetic exercise. Multiply step 8 by 1.96 if you are a woman who engages in very energetic exercise. Therefore, if our 37-year-old man lives a sedentary lifestyle, meaning little or no exercise, we would multiply the total calories, of 3, 108 by 1.2 to get 3,730 total calories needed to stay healthy.
To lose weight we would now decrease the 3,730 in Step 8 by 500 calories per day to lose one pound weekly or by 1000 calories per day to lose two pound weekly. Decreasing your caloric intake by 1000 calories daily, you can lose over 130 pounds in just over one year. Decrease your daily calorie intake by more with advice from a doctor or nutritionist if you want to lose weight faster.
Use a calorie tracking systems such as Bodybugg, Sportline 915 or Polar FA2O to track how many calories you actually burned each day. Adjust your plan if necessary to meet your calorie burn and ultimately your weight loss goal.
Read books such as "Losing 100 Pounds Naturally: Personal Insight from a Christian Physician," by Jean-Ronel Corbier or "Reverse Diet: Lose 20, 50, 100 Pounds or More by Eating Dinner for Breakfast and Breakfast for Dinner," by Heidi Skolnik MS, CDN, and Tricia Cunningham, to help keep you motivated.
Stay positive. Get some motivational tapes to help you keep your self-esteem high.
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