‘What to do if you have a LOT of weight to lose’ is a series of articles dedicated to the seemingly daunting task of losing lots of weight – think 30kg or more. If you are in this boat then this is the strategy for you. Follow the steps week by week and you’ll soon be on the path to a THINNER and (more importantly) HEALTHIER you

Find YOUR ideal numbers

Being overweight and staying that way for a while means that you have very likely adjusted the amount of food you are eating to that of a very heavy person (otherwise you’d be getting smaller).

The reality is that you may feel like you’re still eating the same way you always did, and you don’t know how the weight got there! But you’ve almost certainly increased your calorie intake slightly over a long period of time, so that it feels like you’ve made no change.

So how do you find the number of calories you SHOULD be eating to get thinner?

Well, that’s easier than you might think. There are lots of free tools online to help you.

Find your Basal Metabolic Rate (BMR). This is how many calories your body is burning while at rest, on an empty stomach. The calculation takes your height and age into account, so it will be pretty accurate.

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It will give you a result which equals the number of calories you should be eating per day.

Allow your daily activity to burn some extra calories for you, putting you into the weight loss zone.  If you don’t lose weight doing this (carefully), then subtract 250 calories and try that for a few weeks.

Remember to recalculate your BMR every time your weight changes, and adjust your calorie intake accordingly.

DO NOT just try to eat as little as possible. This is not going to work for a variety of reasons, one being that being very hungry is miserable, and quite tiring. You need to be eating enough calories for you to function optimally, and let the little deficit act to help you lose the weight.

This is a long-term, sustainable way to live a healthy lifestyle and reach your goal weight.

Take a look at more tips from the series “What to do if you have a LOT of weight to lose” below:

While All4Women endeavours to ensure health articles are based on scientific research, health articles should not be considered as a replacement for professional medical advice. Should you have concerns related to this content, it is advised that you discuss them with your personal healthcare provider.