How to Lose 90 Pounds in 90 Days

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
• Physician

Healthy Lifestyle Options

1. 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.

2. 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.

3. 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.

4. 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.

5. 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.

6. 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.

How to Get a Lean Body Through Running

Running can be a great way to get in shape, lose weight and relieve stress. It can also be a great way to achieve a lean, shapely body. According to "Health" magazine's website, runners typically have such lean bodies because the primary muscles used in running are the legs, butt and core. These are the largest muscle groups, making them major calorie burners. Combining your running routine with a healthy diet can help you achieve a lean body.

Tips

1. Always warm up before running. A warm-up routine may include stretching and walking briskly or jogging for a few minutes before starting to run.

2. Know your limits. If you are just beginning a running routine, the "Runner's World" magazine website recommends a gradual training program that includes both running and walking.

3. Use correct posture. "Health" magazine's website recommends keeping your feet close to the ground, and swinging your arms close to your body. Try not to lean forward as you are running.

4. Take proper strides. According to "Health," you should land on the middle of your foot and roll forward toward your toes in each stride. This helps to reduce impact.

5. Establish a routine. You will need to commit to running regularly to change the shape of your body. The Centers for Disease Control and Prevention (CDC) currently recommends spending at least 75 minutes a week on high-intensity aerobic activities like running or jogging. You may choose to do more as your training progresses.

6. Add strength training to your running routine. The CDC recommends completing strengthening exercises for all the major muscle groups (legs, hips, back, abdomen, chest, arms and shoulders) at least two days a week. Strength training helps to burn more calories and prevent bone loss, as well as helping to shape your body.

7. Eat a healthy diet, including lean protein and complex carbohydrates. This fuels your body with energy for running, as well as helping you to lose excess weight or maintain a healthy weight. According to "Health," running burns around 370 calories in a half hour, depending on the person's speed and body weight. Meet with a doctor or nutritionist or use an online calculator to determine the daily calories you will need to reach your goals.