If you want to lose 100 pounds, you should know that your weight and body mass index are high enough that you are classified as morbidly obese.If you have a lot of excess weight, you are more at risk for a variety of health conditions including diabetes, high blood pressure, or heart disease.Losing weight can help you feel better and reduce the risk of diseases.It can be hard to lose large amounts of weight.It's possible to lose enough weight to reach your health goals with proper diet and exercise.
Step 1: Talk to your doctor if you have questions.
To make sure your weight loss program is appropriate for you, you need to talk to your doctor.If you want to speak with your doctor, make an appointment to see a registered dietitian.The nutrition and weight loss experts will be able to show you how to lose weight safely.If you have 100 pounds of excess weight to lose, you may also be suffering from chronic diseases that are associated with being overweight or obese.It's important to speak with your doctor about what type of weight loss is right for you.
Step 2: Set goals.
Losing 100 pounds is a big goal and will require you to commit to a weight loss program for an extended period of time.When you want to lose a lot of weight, realistic goals are important.Losing weight too fast may be unsafe.It's not sustainable long-term and may put you at risk of gaining the weight back.Setting a large, long-term goal is great, but it may be helpful to set smaller goals along the way to help motivate you on your weight loss journeyYou can lose 10 pounds in four to six weeks or 25 in three months.
Step 3: Get rid of the bad foods in your house.
This is the most effective change you can make immediately that will help you lose weight.The more tempting the food is, the more likely you are to eat it.It is possible to support your weight loss by creating a healthy environment at home.Throw out any sweets, chips, crackers, and drinks that are high in sugar.You can donate unused items to the food bank instead of throwing them away.Think of it as "out of sight, out of mind."You will be able to eat healthier if you have these foods out of your house.
Step 4: A meal plan is important.
You need to re-think your meals if you want to lose 100 pounds on a weight loss plan.The framework for a healthy diet can be given by spending a few hours tweaking your weekly meal plan.Ensure that your meal plan is safe in regards to your medical history by consulting with a registered dietitian.Start with a week's worth of meals.Breakfast, lunches, dinners, snacks, and sugar-free beverages are included.If you're following a particular range of calories, be sure to add in the calories for each meal and snack to make sure you stay within it.If you get into the habit of eating healthy, easy meals, you may be able to be less detailed with your meal plan.If you notice that you get bored with your meals, change your meal plan.Don't let boredom get the better of you.You can find new healthy recipes.
Step 5: You should monitor calories.
Losing weight requires you to cut back on calories.Moderate calories will help you reach your weight loss goals.A weight loss of 1–2 pounds a week can be achieved by cutting out about 500 calories a day.This is a good way to lose weight.It is not safe, healthy, or appropriate to cut out larger amounts of calories.It is hard to get all the vitamins and minerals you need on a very low calories diet.These types of diet are not sustainable in the long run.Plug in your height, weight, and activity level into an online calculator to help determine what's an appropriate calorie level to follow when attempting to lose weight.You can talk to your registered dietitian about what is appropriate for you based on your weight loss goals.
Step 6: It's a good idea to eat lean meat at every meal.
It's important to eat foods that are high in lean protein to lose weight.It helps fuel your weight loss and keeps you feeling satisfied.At every meal and snack, eat a source of lean meat.The minimum requirements will be helped by this.Men and women should consume the same amount of protein daily.Low-fat dairy products, poultry, lean beef, eggs, pork, seafood, tofu, and legumes are some of the foods that are high in lean protein.If you want to lose weight, reduce the calories in higher fat foods.It's best to only eat items that are full-fat dairy or poultry with skin.
Step 7: Half your meals should be fruit or vegetable.
These foods are low in calories and can help support your weight loss by providing bulk to your meals.A variety of fruits is included each day.It's a good idea to eat about one to two serving of fruit a day.A serving consists of 1/2 cup cut fruit, one small piece of fruit or a cup of dried fruit.You can eat a variety of vegetables.You should aim for at least three to five vegetables a day.A serving is 1 cup or 2 cups of leafy greens.A weight loss plan should include vegetables like carrots, peas, and potatoes.They are acceptable to eat when you're trying to lose weight.
Step 8: Choose from 100% whole grains.
If you want to eat grains, go for 100% whole grains as often as you can.Whole grains are high in vitamins and minerals.Whole grains include oats, brown rice, and 100% whole wheat bread.One serving of whole grains is 1/2 cup.One to two serving daily.While trying to lose weight, monitor the amount of whole grains you consume.Whole grains are a part of a healthy diet, but they have more calories and less nutrition than fruits and vegetables.
Step 9: There is a snack that is healthy.
You may find yourself more hungry when you're cutting calories and increasing exercise.It is possible to support your weight loss by snacking.When appropriate, snacks should be included.If there is more than five hours between meals and a workout.Monitoring the snacks should be done closely.If you're not hungry, give your snack to someone else.It is possible to slow or hinder your weight loss by eating extra calories.When you're snacking, be smart.When you're trying to lose weight, snacks should be less than 200 calories.A healthy snack that can support your weight loss include: an individual greek yogurt, a hard boiled egg, carrots and hummus.You can make swaps for your favorite snacks.If you find yourself missing comfort foods, try replacing them with healthier options.If you want to cut down on your sweet craving, have a 1/2 cup of pineapple.
Step 10: Moderated is the way to go.
Dieting requires you to follow a program for an extended period of time, but it's also important to indulge occasionally.It is possible to avoid certain foods for a long time.It's a good idea to schedule in an occasional treat into your meal plan.It can be anything, from going out to dinner to eating a small sweet.You can see how you can compensate by scheduling this into your meal plan.You can spend more time on the treadmill or eat lighter meals throughout the day.You should be honest about the things you do.This will be different for everyone, but they should be occasional.
Step 11: It's a good idea to drink enough water.
Adequate fluids will support your weight loss.You might feel hungry and tired if you're dehydrated.Slow weight loss can be caused by extra calories.Clear, sugar-free fluids should be at least 64 ounces each day.It's a good rule of thumb, but you may need more fluids.Water, tea and coffee are some of the sugar-free fluids to sip on.
Step 12: Meet with a personal trainer.
Setting up a consultation with a personal trainer will help you get started with an exercise program.If you want to lose weight and keep it off, you'll need the help of these fitness professionals.If you tell your trainer about your weight loss goal and diet, they'll be able to help you meet it.Ask them about exercises that are more comfortable for you.If you have excess weight, they may be able to show you exercises that reduce your pain.When you sign up for a gym membership, you can get a free consultation with a trainer.Try to use a trainer a few times until you get used to it.If you do not want a personal trainer, you don't need one.
Step 13: Cardio exercise is added in.
Aerobic training burns calories.Increased energy and improved moved are some of the benefits that will help support your weight loss.150 minutes of moderate intensity aerobic activity a week is recommended.The more calories you burn, the more you can lose weight.Start exercising if you have a lot of excess weight.Start with 10 minutes per day.Fast walking, biking, using the elliptical or swimming/water aerobics are some of the cardiovascular exercises that should be included.
Step 14: Strength training is included.
Strength training can be used to support your weight loss.Each week you should include a few days of strength training.Strength training helps build lean muscle mass which burns more calories compared to fat mass in the body.Increasing your muscle mass will help you burn calories.Strength training can help you achieve a leaner and toned look.Weight lifting, yoga, or resistance bands/tubes are strength training activities.
Step 15: You can find an exercise you enjoy doing.
If you find a type of activity that you enjoy, you will be more likely to stick with it and do it on a regular basis.Try a variety of exercises and see if you like them.This will give you an idea of what exercises you'll be doing for a long time.Think outside the box.Hiking, dance classes, kayaking, and team sports are all great ways to exercise.Change up your routine.An exercise routine can get boring after a while.It is possible to change up your routine every once in a while.It's a good idea to exercise with a friend.If you work out with a friend, you're more likely to keep going.
Step 16: A journal is a good place to keep it.
Journaling while trying to lose weight makes it more likely that you'll reach your goal and keep your weight off long-term, according to studies.Journaling allows you to get out of a bind.It can be used to motivate yourself.Tracking your successes can keep you on track.Purchase a journal, download a journaling app, or check out an online journal site on a regular basis.Even a few times a week counts if you don't want to journal.Take note of your meals, progress, measurements, and how you're feeling throughout your diet program.
Step 17: You can go to a group.
It's important to have a support group when you're trying to lose a lot of weight.It will take time to reach your goal of losing 100 pounds and it may be a long journey, but having a group of people to encourage and motivate you will be helpful.Tell your friends and family about your goal.Encourage you until you reach your goal, and ask them to help you stay accountable.Try to find support groups in person or online.It will encourage and motivate you if you talk to people who are also trying to lose weight.
Step 18: Track how far you've come.
You will feel more motivated to keep going if you lose more weight.Taking regular measurements is the only way to know if you are making progress.You should weigh yourself once or twice a week.This should be done at the same time each week.Mornings before you have eaten are the best.Clothes and shoes also weigh something.If you want the most accurate results, weigh yourself naked or in your underwear.When you weigh yourself for consistency, try to be undressed or wearing the same thing.Take pictures.Measure your waist, thighs, arms, and neck using a tape measure.You will see your body shape change as you lose weight and work out regularly.
Step 19: Take pictures of your weight stalls.
When you're trying to lose a lot of weight, the occasional weight plateau is normal.Your body adjusts as you lose more and more weight.This can result in a few days or weeks where your weight doesn't budge on the scale.Track how much weight you have.If you don't resume losing weight, you'll need to reexamine your diet, exercise program and other lifestyle behaviors to make sure they're still compatible with weight loss.Don't worry if you notice a weight stall, you're still on track with diet and exercise.Continue with your plan if you trust yourself.It's normal for weight plateaus to be expected.Do not give up on trying to lose weight.Don't deviate from your plan.
Step 20: Look at your food journal.
A food journal helps you stay on track and support your weight loss, it's also a good tool to help reexamine your progress or overcome a weight stall.You should keep an eye out for extra snacks.Even if you don't do this every day, an extra snack or treat a few times a week could slow your weight loss.Don't forget to watch your recorded portions.Portion sizes that are too small can cause you to lose weight.Make sure you're consuming enough food.Skimping too much may be slowing your weight loss.A diet that is too low in calories may be displayed as a stall.
Step 21: Change how you do things.
If your routine is making you nervous, try changing it.Adding in more types of exercise will help you lose weight again.Circuit training and high intensity interval training burn a lot of calories.Strength training can help increase your metabolism.