According to the U.S. Office of the Surgeon General, two-thirds of the adult population in the U.S. is either overweight or obese. There are several fad diets that promise immediate weight loss without exercise or healthy eating, but even if they do work temporarily, without a healthy lifestyle change the results will not stick and you will find yourself right back where you started or even less healthy. To lose 90 pounds in 90 days, a strict healthy diet, an intense exercise regimen, supervision from a physician and even surgery may be required.
Things You'll Need
- Food journal
- Exercise journal
Healthy Lifestyle Options
Plan a diet for the next 90 days. One of the most effective methods to weight loss and detoxifying your body is to eat raw foods. Consume only raw vegetable and raw fruits. "Raw" means uncooked, unseasoned and fresh. Fruits and vegetables are high in fiber and low in calories. The fiber will help you remain full and keep hunger pangs away while your body is only taking in a small amount of calories. For the first three to five weeks, consume more vegetables than fruit as fruit can be high in sugar and will hinder your weight-loss efforts.
Exercise every day. Once you begin consuming raw fruits and vegetables, your body will begin to detoxify itself and you may have a lull in energy initially. Be prepared for a feeling of fullness and finding yourself using the restroom more than often. Drink 10 or more glasses of water each day and do not consume sodas or other high-calorie drinks. In the beginning, aim for 30 minutes of exercise in the morning and 30 minutes in the evening. Try to go for a brisk walk, jog, bike ride, swim or other aerobic activity that appeals to you.
Lift weights two to three times per week, alternating different muscle groups. For example, on Monday perform three sets of 12 repetitions on your biceps, back and legs. On Wednesday perform three sets of 12 repetitions on your triceps, abs and chest. Gradually increase your weight limit to build muscle. Muscle burns several calories when you are sitting still, whereas fat burns only a few. The more muscle you have, the higher your metabolism will be and the faster you will lose weight.
Take a multivitamin supplement every day. It is important that your body does not go into starvation mode and you do not end up with a vitamin or mineral deficiency. If you feel that you need additional energy, visit a local vitamin or health food store and look for workout supplements that will aid with your energy levels. Ask a sales associate for assistance and additional information on supplements.
Keep a journal of both your food and fluid intake and your exercise. If you log what you are eating you will be able to keep track of how many calories you are taking into your body and know what caloric intake amount results in the greatest amount of weight loss. When you keep track of how much water you are consuming you will be able to ensure that you are getting at least 10 glasses per day.
The same goes for your exercise: by writing down the amount of exercise you do and the calories you burn, you will be able to compare your weekly exercise to your weekly weight loss and determine which exercises work best for you.
Speak with a physician about surgery possibilities. If you need to lose more than 100 pounds to be at a healthy weight, you may want to consider undergoing a procedure that will get rid of weight quickly.
Review liposuction as a possible option. Liposuction is a procedure where the physicians makes a small incision and cuts or suctions unneeded fat from your body. It is a quick procedure and healing time generally only requires a couple of weeks.
Curb your appetite quickly by undergoing lap band surgery. During this procedure an adjustable band is fitted around your stomach so your appetite is diminished. Because your stomach is essentially smaller, you will be unable to fit much food into it and you will become full after eating small portions of food.