How Do I Lose 65 Pounds in 6 Months?

Losing 65 pounds in six months is possible, but to make it happen you have to want it. It will take resolve to change your lifestyle and create a diet that you can maintain over the long run. In addition, you have to work out regularly. Everyone loses weight differently because weight-loss rates depend on such factors as genes, the intensity of the exercise, diet, stress level and overall health. So you may lose 65 pounds earlier or somewhat after six months.

Instructions

• 1

  Reduce your caloric intake. The Massachusetts Institute of Technology reports that losing weight healthily can be done at a rate of 2 to 3 pounds per week. Since each pound is 3,500 calories, you should aim for a weekly caloric deficit of 7,000 to 10,500 calories. Put simply, cut 1,000 calories daily to lose 2 pounds weekly.

• 2

  Turn your back on calorie-dense foods that are processed, fattening or sugary. Eat lean cuts of meat such as fish and chicken. Replace white carbohydrates, such as rice, bread and potatoes, with brown carbohydrates such as brown rice and whole grain bread. Limit saturated and trans fats, which are commonly found in fast foods, cakes and cookies. Look for unsaturated fats found in such items as olive oil, avocados and raw nuts. Eat plenty of fiber-rich foods, including fruits and vegetables, because they make you feel full.

• 3

  Keep eating. That's right: Stave off cravings by eating more often. Have a small meal every three hours. Eat up to six small meals daily so your blood sugar levels stay stable. One trick is to cut your breakfast in half and create two meals. Do the same with your lunch and dinner.

• 4

  Increase your physical-activity level gradually and aim to complete at least 45 minutes per day, three days per week. Get your heart rate up and increase your metabolism by walking, jogging, biking or swimming. Exercise at home using an exercise DVD or take an aerobics class to add variety to your routine. Work out with a buddy and motivate each other to keep going.

• 5

  Pump iron. Keep you metabolism running all day and night by building muscle through strength training three days a week. Target your whole body so all muscles get toned. Once your body fat reduces, your skin will be taut and not sagging or loose.

• 6

  Breathe deeply for several minutes throughout the day to keep stress at bay. High stress levels stimulate the release of the stress hormone cortisol. The University of New Mexico reports that cortisol is linked to gaining fat, mainly around the middle. Stress triggers cravings for diet-sabotaging foods which end up getting stored as fat around your waist.

• 7

  Avoid alcohol because it drains your energy to work out and has many calories you don't need. Choose water as your main beverage and drink eight to 12 glasses per day to stay hydrated and promote digestive health. Water also makes you feel full so you eat less.

• 8

  Sleep a minimum of seven hours per night so you body can restore itself for the next day. Sleepfoundation.org states that lack of sleep influences your daily productivity and brings on cravings, fatigue and sluggishness.