Large Weight Loss
Losing a large amount of weight needs to be achieved through healthy weight loss practice. The Centers for Disease Control and Prevention states that healthy weight loss is a gradual and steady decrease of 1 to 2 pounds weekly. Anything more than this may provide rapid weight loss but will be more difficult to keep the weight off and maintain a healthy weight. In order to lose 1 to 2 pounds a week you will need to reduce your current daily caloric intake by 500 to 1,000 calories and implement an exercise routine.
Aerobic Plan
MayoClinic.com recommends participating in 150 minutes of moderate activity or 75 minutes of intense activity weekly. The amount of calories burned depends on your current weight. For example, if you weight 240 pounds and you run for 1 hour at 8 mph, you will burn 1,286 calories. If you weigh 160 pounds and run the same speed for an hour, you will burn 861 calories. Use a wide array of various activities, such as hiking, running, swimming and bicycling to work out different parts of the body.
Strength Training Plan
Along with your aerobic plan, implement a strength training plan two to three times weekly. Bodybuidling.com states that adding a strength training routine will help you burn more calories and lose fat faster than a weight loss plan that doesn’t include strength training. A basic plan would include weight lifting that focuses on the chest, back, shoulders, thighs, calves, triceps and biceps. Each weight lifting cycle should include four sets of eight to 12 repetitions.
Dietary Considerations
In order to lose a large amount of weight and keep it off, you will need to change your diet. Burning more calories than you consume daily is how your body loses weight. One pound of fat equals about 3,500 calories, so to lose 1 pound you will need to consume 3,500 calories less than usual in a week, according to MayoClinc.com. Keep a food journal that details what you eat, how much of it you eat and how many calories are in the foods you consume. Eat smaller portions of fresh foods, such as fruits, vegetables, whole grains and legumes.
