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Start out slowly when you begin a new workout routine.
Not everyone feels comfortable turning to drugs or surgery in order to lose 100 pounds or more. Surgery has potential complications and drugs can bring about side effects that some people consider worse than the original issue. Although losing 100 pounds is challenging, your goal can be achieved with a healthy nutrition and exercise plan, an accountability group and the help of a doctor.
Aim for losing your weight gradually. The Centers for Disease Control recommends losing one to two pounds a week in order to keep the weight off. Remember that even a 5 percent weight loss can lower your health risk factors for complications like diabetes or heart disease. So, although you may be losing weight slowly, the positive impact on your health will be quicker.
Know your numbers. One pound of weight loss equals about 3,500 calories. This means that in order to lose one to two pounds a week, you'll need to cut 500 to 1,000 calories a day. While you want to keep your eye on the big picture, losing 100 pounds can seem daunting. So focus your sights on the achievable one to two pounds a week and take it one day at a time.
Keep a food journal. Write down everything you eat, every day, and record what influenced your decision to eat. By doing this, you may discover what triggers your overeating so you can avoid it. In addition, people have a tendency to underestimate the calories in what they eat. A food journal helps you keep track of exactly how many calories are in everything you consume.
Take part in therapy or counseling. People who have 100 pounds or more to lose may have a tendency to eat food in order to deal with stress. When food is a coping mechanism for stress or other types of emotional discomfort, it can be easy to snack on "cheat foods" whenever you feel down; the calories can add up quickly if you do this. One dieter who lost 410 pounds told the Today show that viewing food as fuel rather than her reason for living made a difference. Meditation and relaxation techniques can also help you deal with stress in a healthy way. Creative visualization is also a technique you can apply; picture yourself with the body you want and doing some of the things you couldn't do with all that weight. Take a few minutes every day to visualize yourself 100 pounds thinner -- this will motivate you to take action and stick to your weight-loss efforts.
Join a fitness group or use a fitness app that connects you with other people who have similar goals. This type of accountability can encourage and motivate you when you feel like giving up. When you're feeling down, for example, you may not be able to think of reasons to avoid a piece of pie or go to the gym. But if someone's meeting you at the gym or a friend wants to enjoy a salad with you at a nearby healthy restaurant, this type of motivation can be enough to get you over the hump. A fitness group can be an encouraging way to lose 100 pounds -- an enthusiastic room or pool full of exercisers working toward the same goals might inspire you to lose 100 pounds without drugs or surgery.
Add exercise to your routine. People who have more than 100 pounds to lose need to start slow. Try walking casually for 30 minutes a day, three times a week, and work your way up. You might benefit by walking in a pool first in order to have less stress on your joints. Thirty to 45 minutes of walking can burn 100 to 200 calories. If you don't have time to add a workout, then find ways to work it into your routine. Park farther away from your office so you have to walk a short distance, do one minute of stretching every hour that you're at work or take the stairs instead of the elevator.
Eat low-calorie foods instead of high-fat varieties. For example, instead of cream cheese purchase non-fat Neufachtel cheese. Buy skim milk and other reduced-calorie dairy products. Use healthier red marinara sauce on pasta instead of high-calorie cream sauces. Purchase extra-lean beef and eat poultry without the skin. Avoid high-calorie sodas and lattes, which can add pounds very quickly, and drink water or black coffee or with just a little cream. If you like pasta and bread, turn to the whole wheat variety instead of white. The fiber in whole grain helps with cholesterol and blood sugar, plus it keeps you full longer.
If you have 100 pounds or more to lose, consult a doctor before you begin a new diet or workout routine. You may have health problems that a doctor can help you address while you're changing your lifestyle.