How to Lose 75 Pounds – Introduction
Do you want to know how to lose 75 pounds in 6 months? As soon as possible? Do you feel frustrated or discouraged because of your weight? Have you had enough of feeling judged or overlooked? Have you been passed over for promotions or raises, and wonder if your weight plays a role? Do you worry your spouse or partner isn’t as attracted to you anymore? Are you wondering if something is wrong with you because it’s been hard to reach a healthy weight? Does how you feel about your body affect your self-esteem and confidence? Are you concerned about how your weight could affect your long-term health? If you answered yes to any of these questions, you’re in the right place—because you’re about to learn how to take control and turn things around.Obesity Is Not Your Fault
First, understand that being overweight is not a personal failure. Overweight and obesity are often the result of today’s modern Western lifestyle, where over 75% of adults in the U.S. fall into these categories. Today, 7 in 10 Americans are obese or overweight, yet only 36 percent recognize they have a weight issue.¹ The consequences of obesity go far beyond appearance. Many of these risks are familiar:- High cholesterol
- High blood pressure
- Type 2 diabetes
- Heart disease
- Bone and joint problems like osteoarthritis
Fat to Fit | Aamir Khan Body Transformation |Dangal
Is Food Your Friend or Enemy?
You eat, but the weight keeps creeping up over time. Epidemiologists have observed that the average person typically puts on 1 to 2 pounds a year from early adulthood through middle age.² On average, Americans gain about one pound per year from age 25—roughly 35 pounds by age 60.³ This happens because the body typically loses about half a pound of muscle and bone annually, while fat increases by around 1.5 pounds—unless you’re staying physically active. Today, 75% of adults over age 20 are either overweight or obese. But you do not have to become part of that statistic. You can build better eating habits that support your goal to get leaner and stronger—without weight gain.Your Typical Weekday
Is this similar to your daily routine? You rush off to work. You have to give a presentation or head into a meeting. And you’ve got a 30-minute to one-hour (or more) commute to the office—where you’ll sit most of the day with little physical activity. While walking in, you might stop at a food cart for a bagel and butter. Add orange juice, coffee, and maybe a muffin. Sometimes—more often than not—you skip breakfast altogether. Or even lunch. Then you come home famished at the end of the day and eat too much food in one sitting. Does this sound familiar? It’s a routine that gradually leads to poor eating habits, high calorie intake, and stress on both physical and emotional health.Do You Ever Eat Real Food?
Food like vegetables, whole grains, oatmeal, berries, eggs, legumes, fish, water, tea, nuts, and fruits? You likely have no time for a healthy diet based on real, nutrient-dense foods. Let’s say you have a slice of tomato on your bagel with lox—does that count as your vegetables for the day? What’s more convenient than processed food? You grab a donut, a brownie, a slice of pizza, a hamburger, or an Egg McMuffin. Industrial facilities manufacture these food products for taste, not nutritional value. Your average supermarket is overflowing with ultra-processed choices. You’re lucky if you can even find mustard greens, watercress, bok choy, or okra in your local grocery stores. Vegetables don’t take center stage. So what does?- Frozen dinners
- Ice cream
- Snickers
- Chips
- Pretzels
- Licorice
- Refined grains
- Processed foods
From 297 Pounds to Navy Seal
A New Study Proves Fast Food is the Problem
A new study published in JAMA, the Journal of the American Medical Association, found that people who cut back on added sugar, refined grains, and highly processed foods lose a lot of weight. An essential element is that they eat plenty of vegetables and whole foods. These people lost significant amounts of weight over a year. Dr. Dariush Mozaffarian, a cardiologist and dean of the Friedman School of Nutrition Science and Policy at Tufts University, said the following: “The research supports the notion that diet quality, not quantity, helps people lose and manage their weight most easily in the long run. It also suggests that health authorities should shift away from telling the public to obsess over calories. Instead, they should encourage Americans to avoid processed foods that are made with refined starches and added sugar, like bagels, white bread, refined flour, and sugary snacks and beverages. The new study stands apart from many previous weight-loss trials because it did not set extremely restrictive carbohydrate, fat or caloric limits on people. Instead, it only emphasized that they focus on eating whole or “real” foods — as much as they needed to avoid feeling hungry.” 4#1 Killer Common Habit – Fast Food
Fast food, junk food, and processed food if the first of the three most common habits of the overweight man or woman. If, on the other hand, you focus on eating real food, you will lose your excess weight. And this will happen faster than you think possible.Lose Weight Without Counting Calories
Do you eat on the run? Or In the car, subway, or walking on the sidewalk? Is it true that sometimes you have no time for meals during the day? And the only time you get to eat is when you get home?Watch him beat obesity and depression with fat to fit body transformation
#1 Habit Holding You Back: Fast Food
Fast food, junk food, and ultra-processed snacks are among the most common habits linked to weight gain and poor health. When you start eating more real, whole foods, your weight often starts to drop naturally. You may be surprised how quickly the results show up.Lose Weight Without Counting Calories
Do you often eat on the go? In the car, on the subway, or while walking to your next stop? Some days, do you barely find time to sit down for a proper meal? Is dinner the first real meal of your day?Watch him beat obesity and depression with fat to fit body transformation
#2 Habit That Backfires: Skipping Meals All Day
Have you ever said, “I didn’t eat all day—I was too busy at work”? Maybe you even felt a little proud of it. But your weight gain isn’t from nowhere—your body is reacting to the stress of under-fueling. Why? Because your body spent the day running on empty. By the time you get home, your body demands to catch up—and fast. Dinner turns into a feast, and the snacking often continues into the night, especially if it’s the only time all day you get to unwind. Think about it. You’re under-eating during the day—when your body needs energy most—then overfeeding it at night when it needs less. Doesn’t make sense, does it? No wonder that cycle leads to fat storage, not fat loss.So, What’s the Solution?
Try having three balanced meals and one snack each day. Here’s one example meal plan:- Breakfast at 9 am
- Lunch at 12 pm
- Snack at 3 pm
- Dinner at 6 pm
Build a Body Of Which You Can Be Proud
That is easy; just sit most of the day, right? Ah, but hold on, you know that sitting will not build the body you want. But how do you build your body if you sit most of the day? For example, does the following sound familiar:- First, you sit in your car, on the
- bus, or
- train to commute
- Then you sit in your office, at your
- desk, or in meetings the rest of the day,
- And then you sit again in the car, bus, or train on the way home.
- Or on the lazy boy or
- couch for another 3 to 5 hours
#3 Killer Common Habit – Sitting Disease
Sitting disease means an entire day of sitting. To counteract this destructive habit, all you have to do is to start moving. At least 30 minutes a day. Either walk to or from the bus or train for 30 minutes before your commute. Or take a 30-minute walk break during your lunchtime. You have to start moving. There are so many great activities you can choose from:- Walking,
- Swimming,
- Cycling,
- Indoor air bike,
- Rucking,
- Rebounding on a fitness trampoline,
- Rowing,
- Rock climbing,
- Surfing,
- CrossFit,
- Treadmill,
- Elliptical,
- Jump rope,
- Calisthenics,
- Bodybuilding,
- Strength training,
- Powerlifting, and
- Weightlifting
The Big Three Habits that Pack on the Pounds
Ditch these three everyday habits of the obese western man or woman and get lean, fast:- fast food
- skipping meals and starving during the daytime
- sitting too much
How Long to Lose 75 Pounds?
Now you know the three dangerous habits to ditch to achieve an ideal weight, whether you need to lose 10, 20, 50, or 75 pounds. But, you are probably wondering how long it will take you to lose 75 pounds. To answer that question, think about how long it took you to put on the weight in the first place. Most likely decades. So, don’t expect to lose 75 pounds in 1 month, 2 months, or 3 months. Don’t even try such a rapid weight loss without medical supervision. However, do not despair! Be patient with yourself, and don’t be in a rush because the good news is that it will not take you decades to lose 75 pounds or even an entire year. A healthy weight loss rate is approximately 1 to 2 pounds per week, or 8 pounds a month, which means you can safely reach your goal weight in ten months or less. And there is a good chance you can lose 75 pounds in 6 months if you consistently burn extra calories by walking 30 – 45 minutes a day. Besides walking for weight loss, full-body compound strength exercises like: are powerful ways to help you achieve your body transformation from fat to fit, or skinny to muscular, and from looking and feeling like Jello to Hello, How You Doing?! Whether it takes you six months, eight months, or a year, no matter what, the time will pass, and you will emerge as a new masterpiece of yourself. All you need to do is choose these 3 powerful lifestyle habits:- eating real food, aka eating clean (instead of processed food),
- a meal schedule (and not skipping meals and starving)
- and moving (walking 30 – 45 minutes is excellent, and strength training will change your body)
Who Is This Obese Man?
I know the story of this overweight guy. His best friend once called him a harsh name to try to shake him awake. Nice, right? That’s what friends do sometimes. But the truth is, his friend cared—and hoped that tough love would motivate change. And you know what? It did. I lost weight. A lot of weight, and without a personal trainer. In 6 months, by ditching three everyday habits, I lost 75 pounds. That former overweight guy? That was me – Rich “Hashi Mashi” And I hope my story inspires you to make the same small lifestyle changes.
What Are Those 3 Common Habits Again?
- I ate fast food for the majority of the time.
- I skipped meals regularly.
- That was my meal pattern, don’t eat during the day and pack it in at night.
- And I rarely moved.
- Eat real food and cut out processed food.
- Stop skipping meals and have at least three meals and one snack every day.
- Start walking or use the elliptical for at least 30 minutes a day.
- Add deadlifts, pushups, and squats, as soon as you can for a few days a week.
How to Lose 75 Pounds in 6 Months – Wrapping Up
Ditching these three habits can help rebuild your health and fitness. Miraculously, my body responded at age 55, and I lost 75 pounds in 6 months. But, I am not unique. Your body will respond in the same way! When you start getting healthier, you will find the motivation to care and the strength to train harder. Your doctor will no longer tell you it is urgent to lose weight. Instead, your doctor might ask you how did you lose weight? So he or she can share it with other overweight patients. You will become healthier in mind and body so you can survive the rat race. Or cope with divorce, estrangement, depression, or job loss. You will be visible again. Hope, confidence, and a brighter future are now the portraits of your life. A new life that you are creating by rebuilding your strength and fitness.3-Month Weight Loss Plan PDF
My new ebook contains three essential articles for achieving your ideal weight in PDF format:
- The Magical Benefits of Losing 20lbs
- How to Lose 20lbs In 3 Months Using 5 Simple Steps
- Walking for Weight Loss
- Food/Grocery list printables,
- Suggested meal printables,
- Monthly weight loss tracker printable,
- Unlimited future updates
What’s Next
Now you know how to lose 75 pounds in 6 months. If you are obese or overweight – ditch those three bad habits today and begin a new chapter in your life. With the Hashi Mashi Plan, you can also take off 60 to 75 pounds in six months or even 100 pounds over a year. The point is to start now. Or you can read and implement this free guide on How to Lose 20 Pounds in 3 Months using 5 simple steps. Also, make sure to see The Best Exercise for Overweight Beginners Will Shock You for more tips on how to start exercising when you are overweight, unfit, or obese. Let the magic begin!Related Posts:
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