For almost everyone, the path to losing 45 pounds is no different than the one to losing 5 pounds. The main difference is time. Losing 45 pounds will not happen overnight, so it’s important to prepare yourself mentally for a challenging -- but unquestionably attainable -- journey. According to the American Council on Exercise, you should aim to lose roughly 1 to 3 pounds per week. Losing too much weight, too fast, can lead to unhealthy conditions and possibly more weight gain in the future. Sticking to a few guidelines can help you reach your goal in the fastest time possible.
Step 1
Start eating healthy. To be able to lose 45 pounds, the first step in creating a foundation for weight loss is to clean up your eating. You need to avoid sugary foods, fatty snacks and foods high in sodium. Stick to healthy foods such as lean meats, fruits, vegetables, whole grains and healthy fats. These foods contain protein to help you build lean muscle mass and fiber to help you maintain a healthier weight.
Step 2
Eat less, more often. You should aim to eat four or five small meals per day. Eating more often helps keep your metabolism busy, which leads to more calories being burned daily. When you stuff your body with too much food at one time, you start a process whereby your body turns extra calories into body fat. Eating smaller portions also helps keep your stomach smaller, making it appear more toned over time.
Step 3
Portion your foods properly. According to the American Council on Exercise, roughly 50 percent of your daily calories should come from carbohydrates; 25 to 35 percent from protein; and 15 to 25 percent from healthy fats. You can apply these portions to each of your meals throughout the day.
Step 4
Start jogging. Running helps your body burn calories by utilizing fat more efficiently. It also conditions your heart and respiratory system to extract oxygen from your blood quicker, improving circulation and promoting a higher metabolism. Start by running two or three times per week for 20 minutes at a time. Add an extra day every week until you are running every day. The added exercise your legs get from running can increase their definition and make them more toned.
Step 5
Lift weights, which helps you build lean muscle mass and tones your muscles up. Any new lean muscle mass you build contributes to your body's overall ability to burn more calories per day. Exercising also has a post-metabolic effect. According to the American College of Sports Medicine, your metabolism stays busier up to 48 hours after an intense resistance training session.
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