Being overweight is not only uncomfortable; it also puts you at a higher risk to get various diseases. According to the National Heart, Lung and Blood Institute, being overweight increases your risk to get heart disease, Type 2 diabetes, stroke, high blood pressure, gallstones, reproductive problems and various types of cancer. Losing 85 lbs. of your frame can therefore improve your health if done properly. Regular exercise and healthy eating habits will have to be part of your new lifestyle.
Watch your calorie intake. According to the National Library of Medicine, healthy weight loss should no more than 1 to 2 lbs per week. Take in 500 to 1,000 calories less than you currently do. Give yourself at least 42 weeks to lose 85 lbs.
Eat foods that will satisfy you and make it seem like you are not dieting. Replace unhealthy foods with healthier fare. Eat vegetables, fruits, lean meats, unsaturated fats such as avocados, raw nuts and olive oil and complex carbohydrates including fiber-rich products and whole wheat breads.
Divide your food into six small meals and slowly eat one meal every three hours. By eating often, you keep your metabolism running and you are less likely to crave fattening foods. By eating slowly, you will realize when you are full faster and stop eating before over-eating. It takes 20 minutes for your stomach to release hormones signaling your brain that you are full.
Get your body moving to increase your heart rate and burn calories. Perform cardiovascular training such as brisk walking, running, swimming and biking for 45 minutes daily, three days of the week. Don't do just one exercise. Switch up the type of cardio you do so tat your body stays challenged and you avoid getting bored.
Maximize your weight loss and fat burn by lifting weights that target all body parts. Increase muscle tissue because it speeds up your metabolism. Split up the body parts you train over the days you workout. Train the abdominals and back on Mondays, arms and shoulders on Wednesday and legs on Fridays. Rest one whole day in between workouts.
Make sleep a priority and get between seven and nine hours of sleep per night so that your body can function at its optimum. While you sleep your body rejuvenates you and restores itself.
Drink eight 8 oz. glasses of water daily to keep your body hydrated and to promote digestion and metabolism of fat.