How to Lose 90 Pounds in 5 Months

Unfortunately, there is no "quick fix" solution when it comes to weight loss; it takes hard work, commitment and perseverance. Do not be conned by one of the numerous "fad diets" claiming to help you lose 10 pounds overnight. Starving yourself should not be an option; the metabolism slows down to a snails pace and what little food is ingested, the body will try to store as fat to counter the starvation.

Losing 90 pounds in five months is a hefty challenge, yet with some major diet and lifestyle changes, it is a realistic goal.

Instructions

• 1

  Calculate your required weekly calorie deficit. To lose 90 pounds over five months, you should aim to average four pounds of weight loss per week. A calorie deficit of 3,500 calories is required to lose one pound, so four pounds will require you to burn 14,000 more calories per week than you consume. Do not try to reduce your calorie intake by this amount; rather, take steps to boost your metabolic rate (burning more calories at rest) and make healthy diet and exercise choices.

• 2

  Change your eating habits. Eat little and often; consuming five to seven smaller meals each day will keep your metabolism high. Consume loads of fruit and vegetables as they are low in fat and calories, have vast nutritional benefits and contain a great source of fiber to regulate healthy digestive function. Cut out all processed foods and simple sugars such as confectionery, ice cream, cakes, packaged ready meals and sauces, jams, spreads etc. Instead, chose complex carbohydrates such as brown rice, wholegrains and oats to provide a slow-releasing source of energy. Increase your consumption of oily fish, nuts and seeds as they contain essential fatty acids, or "good fats", helping your body break down and flush out fat stores.

• 3

  Make healthy lifestyle choices. Ride your bike whenever possible instead of getting the bus. Take the stairs rather than the lift or escalator. Walk to the shops when it's not necessary to drive. All these simple steps soon add up and will go some way in helping you achieve the required calorie deficit.

• 4

  Undertake an exercise routine. The U.S. Department of Health recommends a minimum of 30 minutes of sweat inducing physical activity, at least 3 times per week. Try jogging, cycling or swimming, or team sports for a great way to burn calories and help you achieve your weight-loss goals. In addition to regular cardiovascular exercise, invest in a session with a personal trainer to help you develop a resistance training program. Training with weights boosts metabolism, burns calories, increases bone density and improves overall body composition and well-being. Join a gym or purchase some dumbbells and aim to complete at least two resistance training sessions each week.