This is one of those kind of crazy questions but interesting at the same time. If you are very overweight how would you go about losing 100 pounds in one year? Well I have never had to lose 100 pounds but am up for the challenge of how it can be done.
Can you lose 100 pounds in a year?
First of all lets all be aware that losing 100 pounds in one year is certainly possible. Many people have achieved this feat and many will lose 100 pounds in a year in the future.
First of all I think that it is imperative for you to know all of the basics of how to get healthy and the cornerstones of this are in my email fitness series. If you have not signed up for the free emails then for sure sign up now and get started.
The math of losing 100 pounds in a year
To lose 100 pounds in one year you would need to lose eight pounds a month for a year which is about 2 pounds for week. Losing two pounds per week is certainly possible but the problem is that it is hard to keep this rate up for an entire year. You will find that you will lose far more than 10 pounds in your first month and then your weight loss will slow down after a couple of months only to pick up again in the last few months.
Now As we all know there are two sides to the weight loss question: input and output that is caloric intake in eating and output when your metabolism is burning calories. This sounds easy and in fact it is an easy idea to understand and implement but it is very difficult to act on for any length of time.
Lose 100 pounds in a year plan
OK here it goes for how to lose 100 pounds in a year.. First thing is to drop your caloric intake. For many people this may be really obvious but for most people it is a real education to find out what they are eating wrong and changing it. First you will need to drop your calories that you take in probably significantly but take out some calories each week and watch how your body and energy react. Remember you are in this for the long haul not just a few weeks this time.
Your diet should get 30 percent of its calories from protein, 50 percent of its calories from carbohydrates and 20 percent of calories from fats remember fats contain twice the calories per pound that protein or carbohydrates contain so the fat level is actually quite low. Next is to make sure that you are splitting your three main meals into six meals during the day to properly nourish your body and stop it from thinking that you are starving.
Drink lots of water. You will find that drinking a lot of water will help you lose up to 10 pounds all by itself in the first couple of weeks as your body stops being bloated and your equilibrium is reset.
Exercise to lose 100 pounds
Next is the exercise portion of your changes. Losing 100 pounds in a year just by eating correctly would be impossible as your body would quickly rebel against you. You must get exercise for 30 minutes twice every day for six days a week. This means that some days will have cardio morning and night and some days will have one cardio workout and one weight workout.
The twice a day regimen is designed to keep you metabolism high all day instead of having it drop off 12 hours or so after your last workout, also having a lot of exercise will change the way that your body chemistry works. The reason to do cardio is obvious and that is to raise your metabolism and burn calories.
Doing weights is also very important as while you are losing weight you want to keep your muscle mass and of course muscle takes a lot more calories to maintain than fat so you will over time be burning even more calories than you are now.
The attitude that will lose you 100 pounds in a year
Lastly you need to change your entire attitude towards health, exercise, eating and your own confidence in life. Making these changes may be very difficult but you are going to find that you have a much better chance of succeeding once you snap out of the way that you look at life and instead start to think about how your life is as a fit person.
Stop comparing yourself to the people around you and instead join a running club or come other club that promotes health and where the idea of running 20 miles on a Sunday does not seem crazy like most people think but is instead just a fun afternoon outing.
This may seem like an oversimplification of what it takes to lose 100 pounds in a year and maybe it is. There will be high points and low points in the next year but you will learn from your accomplishments and defeats how to change yourself as a person and make consistently1 better choices. Good luck to you. Let me know how things are working out.
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I lost 100 pounds in a year and you’re right - it was a steady 2 pounds per week. I started by going to weight watchers to get my diet under control. Then after awhile I started exercising and now I love it so much I’m a gym rat - there 5 times a week and loving every minute of it! I went from a size 20 to a size 6. I still don’t recognize myself when I look in the mirror sometimes, but boy life feels good now. If I can do it - anyone can!
-–
CONGRATULATIOSN THAT IS GREAT I LOST LIKE 75 POUNDS BEFORE EATING RIGHT AND WORKING OUT.. THAT WAS 5 YEARS AGO ANDNOW I JSUT CANNOT SEEM TO SHED THE POUNDS. I EAT RIGHT WORK OUT AT LEAST 3 TIMES A WEEK WENT FORM 30 MINUTES TO 45 BUT ONLY LOST ABOUT 4 POUNDS . IT HAS BEEN ABOUT A MONTH OF ME WORKING OUT. I JUST HAD ABABY ABOUT 7 MONTHS AGO BUT I HAVE LOS T MY WEIGHT FORM THAT ALREADY.
i AM 38 NOW SO MAY BE MY METABOLISM IS SLOWER. GOD I AM GLAD YOU LOST IT PLEASE PRAY FOR ME THAT I LOSE MY WEIGH TOO TO BE AT A HEALTHY BMI I SHOULD LOSE ABOUT 117 POUNDS. WEIGHT NEVER REALLY BOTHERED ME LIEK IS NOW BECASEU MY HUSBAND IS TEN YEARS YOUNGER AND ALL HE TALKS ABOUT IS ME BEING SMALLE RNOTHING I WEAR LOOKS RIGHT TO HIM I DONT KNWO I AM REALLY DEPRESSED AND AT THE END OF MY ROPE I WANT OT BE PRETTY ALL OVER I HATE WHEN PEOPLE SAY OH SHE HAS A PRETTY FACE. I GUESS THAT MEANS THE REST OF ME IS UGLY VC
VSDESPERATLY SEEKING THE THIN ME INSIDE
i am 20 and i used weigh about 567 pounds, 3 years ago. now, i weight about 150! i went from about a size 47 to a size 10! im so happy!
Steph, that is really interesting, congratulations. How did you do it? How did you keep your determination going for 3 years? What were your low or discouraged times like, and how did you break through them. I need to loose about 150 to 170 pounds. I am planning on working with a nutritionist and a personal trainer, but I want to know how to keep it up, not get discouraged, if I do then break through it, and not just give up like every other time.
i am 27, 217lbs and i have really never had a problem with my weight until i had my second daughter. i gained 50+ lbs. and i lost some by starving myself, but i gained it right back. i find alot of my comforts in food. how do i overcome this?
Congrats !! I am in a 26/28 and want to get to get down to about a 12-14. I am thinking i need to shed about 100-150 lbs..dont want to be to skinny. How did you get started ? is there a specific diet you followed ??
today is july 27 2008 and iam about to embark on my 100pound weight loss journey i weigh 314 and tommorrow is my bithday i will be 40.i hoping next year i will be 194.
What a fantastic goal. What is your plan Phillip? Are you going to start up a blog about your journey?
Hey Phillip,
You can rock that. I’m with you for the long haul. I turned 22 this month and I refuse to spend the rest of my life winded. I need to lose almost exactly 100 lbs by this time next year I hope to be 145! Today I am changing my lifestyle and begining my 100lb weight loss. I will be blogging my journey (great suggestion Bill) Good luck/endurance to you and all the others changing their lives.
My husband Anthony is my inspiration!
man this is a great site so many success stories its really encouraging and uplifting. im 27 going to be 28 in a few weeks and ive been obese my whole life. i currently weigh 440lbs and ive decided that its time to make some changes, so as of july 12 2008 ive quit smoking and drinking ive started riding an exercise bike for 60 min a day and have cut out the sodas and sweets. i drink mostly water about 3 to 5 liters everyday and have incorporated fruits and whole grains into my diet while trying to keep my total intake to around 1800-2000 calories. ive also started drinking green tea hopefully all the good things i hear about it will be true. the road ahead seems so long but im going to get there im going to lose 100+ lbs by next july, ill be visiting frequently with updates and i hope to see more great stories posted here…MD
I wanted to say goodluck to everyone on the site that has embarked on the weight loss journey. I too have started that journey only a week ago. I am 35 years old and weigh about 315lbs. I am a the point in my life where I want to be beautiful again. I visited a great website, http://www.shapeup.org and got lots of good sound solid advise about meal plans and exercising. I have discovered the main thing is to eat six to eight small healthy meals a day and drink lots of water. Maybe I can make some pen pals on this site and we can keep each other motivated on this journey.
I would also like to wish everyone luck on the journey to good health
I’m almost 35 years old and weigh 295 lbs. I’m really tired of being tired all the time. I want to lose 100 lbs before I turn 36 (16 months from now) and be at my ‘goal’ of 160 before I turn 40.
My name is Toni. To this day, I weigh 347 pounds. I’ve been heavy all my life. I don’t remember the last time I wore a size 20. I have had many ups and downs in trying to loose weight, but I need help. I would like to lose 100 pounds, but I don’t know how. Where do I go from here.
I am almost 35 years old, I weigh 275 pounds and I have been heavy all of my life. I once lost 50 pounds in just over two months using the Atkins plan and running about an hour each day on the treadmill (back in 2002), but gained back all of the weight in about 6 months. I think the problem was that I lost the weight so fast that I had not established all the habits that go along with keeping the weight off. I ate a low carb diet everyday, but it was more something that I forced myself to do, not gradual changes to my many bad habits. The minute that I came off of the plan, I ate like I had never eaten before, as though I was preparing for a world food shortage. Also, regarding the exercise, I went from running an hour each day on the treadmill, to perhaps making it to the gym for a minor workout about once every month or so. The fact that I went back to my old habits so quickly really worked to have me gain back the weight at a really quick pace. Had I lost the weight at a slower pace, I think it would have been easier for me to maintain the loss. Maybe, had I only worked out 2-3 times per week and if I divided 3 meals into 6, in order to keep my metabolism up, and perhaps planned to get in some type of physical activity whenever possible, I would have kept the weight off, or at least not gained all 50 pounds back.
I joined a boot camp a few weeks ago and I really like the workouts. It is tough, but I am doing okay. I have only lost a few pounds so far, but I really feel great after the workouts and I feel like I have the opportunity to get control of my weight. Anyway, I was reading an article in Men’s Health magazine a few days ago and read about a guy that went from 250 to 180 in about one year. This motivated me because I thought well, part of my problem is that I look for results overnight. I would rather lose 2 pounds per week consistently and keep the weight off, rather than lose the weight really quickly and gain it back very easily. I think this way is more healthy and will help me to learn better habits along the way. I hope to go from 275 to 175, but I would be happy even if I only got to 210 or 220.
I found a great site on the internet. There is really good information and best of all, it is free. http://www.mikesfitness.com/article_howtolosefat.php
Good luck to all and God bless.
Miller
One year ago to the day i weighed a staggering 290 pounds. now i weigh 197 pounds and down to 18 percent. i am 6 foot 3 and proud. I can bench 280 pounds and curl 150 pounds. I can also squat 315 pounds. a year ago i decided that i was done being fat. I literally just pushed a button and lost it. I did it by treating eating as a routine. I ate at 5:30 am 12 noon and 5:30 pm. I exercised 2 hours a day on a stationary bike and lifted for an hour. I did ab workouts everyday as well. I found that the only way to do something is too have it consume my life. I mean everday thanksgiving easter and christmas and everything in between. I also gave up tv and the computer unless i had classwork for college. i became a machiene and it was worth it. i gave up one year of sitting on my butt eating and watching tv and it was worth it. I am 20 years old and i feel better than ever. I ate between 2500 and 3000 calories a day. and lost about two pounds a week. the amazing thing is i retained muscle. No one can figure out how i did it. I treated it as if it were rehab. once im done i can go back to life. now i exercise 3 days a week and lift 4 days a week. Oh and i drank nothing but water and milk. Im telling you give one year of hard work and you will have a lifetime of happiness. i love the feeling i get when i buy clothes. i love the way woman check me out. i love being able to be the one to say lets go to the pool. It feels so good. plus no i fit in with my family. It hurt so bad when i wanted to go on a ride at cedarpoint but was too big. Not anymore. So hang in there and i hope that you keep this in mind. One year of unhappiness is worth a lifetime of not having to feel bad everytime you eat.
I would like to says congrats to everyone who has started to lose their weight and who have already lost their weight. I am 30 years old with 4 yound children and currently weigh 270 pounds. I didnt start gaining my weight until after I had my children. My youngest child is 3 years old and now I really feel like it is time for me to lose the weight. In the start of the summer I have started to exercise but still haven’t lost any weight. I am a size 22/24 and would like to get down to a size 12/14. I know I at least have to lose 100 pounds if not more to reach this goal. it is kinda discouraging to this point and I would really like some tips along the way to figure out how to reach my goal size. Once again, congrats to all who have succeeded in their goals and good luck to those who are starting their journey.
i wanted to say i am currently at 280 pounds. i have tried yoyo diets with little or no results. i am a busy mother of two and would like to know how some people have stayed motivated. i would like to lose 110 pounds for a goal of 170 within the next year. i need advice on low calorie diet menus and ways to find will power.
I just turned 26 this month, I am the biggest I have ever been and extremely depressed. In the last 6 to 7 years I have gained a little over 100lbs. I actually gained 20lbs a year w one year not gaining any which seemed so accomplishing. I get migraines alot and the medicine makes me feel very useless but if i dont take it i am vomiting over a tolet and crying bc of pain. I currently weigh aprox 230 and a size 24. I used to weigh 120-125 and a size 9 to 13. I really wanna lose everything to gain my selfconfidence back and enjoy life. I cant even ride rollercoasters anymore. I am going to try this exercise regime and cutting back on my food intake. please help motivate me. thank you
For all of my life I have been obese or overweight. Right now I am 245 pounds and 14 years old. I don’t remember ever being an average weight, even when I was five or younger! I am anywhere from a size 14 to 20. I hope to get down to a size 12 and 150lbs by September Second 2009. I don’t feel out of breath from simply walking or jogging. Going up even SIX stairs makes me huff and puff. I used to blame it on my asthma, but now I know that is no excuse, it is VERY mild. I don’t cry when I look in the mirror, I don’t whine when the largest size doesn’t fit me, and I certainly don’t complain that I look like a cow. I just want to feel better, be able to do simple tasks, and have the right to say, “I’m exactly where I need to be.” I don’t feel I can incorporate the six evenly spaced meals, since I go to a pretty strict high school. But getting up earlier in the morning to take a ride on the old exercise bike doesn’t seem like too much of a strain. Other than that, high school gym will most likely make up for a second exercise session. Maybe around 6 or 7 I can get back on the bike, to take care of the nighttime slump :] I hope each and everyone of you loses the weight and keeps it off. I send so many good thoughts your way and I hope you send some back :]
Amanda-
I can relate big time. I am 16 years old and I weight 297 lbs. I’m not in it for the glamour of being skinny, like you. I have high blood pressure, and I’m at risk of being a diabetic. Think about it-If keep gaining weight until my age is doubled, I’ll be 600 pounds at 32 years old. I’ve got too many goals for myself to sit at home requring 5 people to get me out of bed. I’m also pretty much the laughing stock of my family, considering the only one in my house who weighs more than me is my very overweight uncle. My mother, well, she knows that there’s an issue considering she’s overweight herself, but she tries to patch up the situation like everything is alright.
Every day is absolutely tormenting for me thinking about how much is at stake here if I don’t give up the foods I love, or start excersizing. No one will ever understand how hard it is to be this way. No one will ever understand how it feels to have all these health issues. No one will ever understand the feeling of hopelessness that I’ve had because of the point I’m currently in. People think it’s so easy, but their wrong. My brother used to weight 270 lbs but he lost 40 pounds without a strict diet, besides no soda. He thinks it will be just as easy for me. But I have my mother’s genes, and he has our dad’s, and my dad isn’t severely overweight. I’ve been cutting down on empty calories, such as white bread and things I don’t even need to eat. The problem is with excersizing is that I have bad ankles, so whenever I walk 6 stupid blocks, my ankles throb.
My goal is 120 lbs before May of 2010. When this happens, I really want to be able to help overweight children. No one deserves this kind of thing. And for a child to have to be told that they are too fat to eat whatever they want by doctors, is really tough to handle at a young age. It’s tough for them to handle peer pressure to be skinny like their friends are. I want to be able to encourage parents to make better decisions for their child’s sake, so no one will have to go through this.
hey all just stopped by to see how everything was going, i see more have joined us in the war against fat. well i wish you all much luck on your quests to be fit and healthy. as for me im still hanging on, havent yet weighed myself( hard to find a scale that goes that high) but i have kept on my routine im actually riding the stationary bike 3 hours a day which is very challenging, im still only drinking water and green tea along with an array of vitamins/supplements. i started off eating 1800-2000 calories but have since lowered that to 1400-1500. anyways will check in again soon, good luck to all and stay strong we all can do this we just have to really want it. Do You Guys Really Want It? I Do!
Wow! I’m so happy to find a site like this. I am 21yrs old and I have been over weight/obese all my life. When I was in high school I would say I was 15 was around 280. I had lost around 50pounds but I have gained that back plus much more. I’m around 350 and I wear a size 24/26. I want to lose weight for every reason I don’t want to be like majority of my family high blood pressure, diabetes, cholesterol and anything else you can possible think of for being overweight. I am currently a nursing student. When your a nursing student yu have to get a physical done. when I got it done my doctor kept asking me would I do the gastric bypass and the lapband. She was telling me that people where going to discriminate me b/c I was overweight and overweight people have joint problems, can’t move fast, ect. Before she had even brought that to my attention I was already thinking about it b/c I have a friend that had the surgery and its been going on 2yrs and she looks great. But I also know someone who had the surgery and the surgery went wrong. Plus I feel that I’m young and capable of losing the weight w/out any type of surgery for right now. Once I lose about 150-180 pounds get the extra skin I may have off. I would like to lose this extra baggage by time I graduate 2010. I would like to finally go in a store and be able to pick out something I really want its hard being 21yrs old and having to shop at stores with no kind of up to date fashion and the clothes are too expensive. I can’t wait to be in my size 12-14. And pprove to my doctor that I didn’t need any surgery to lose weight I just had to get myself together mentally. I wish everyone the best especially the 14 and 16yrs old.
Also, does anyone have any suggestions on how to lose weight on a strict budget? College is draining me and I’m a full time student.
I googled “lose 100 pounds in a year” and found this site right away.
In about exactly a year will be the fourth time I go to the CMA Music Fest in Nashville, TN, and help out a really good friend of mine named Billy Gilman. He and I have been friends for about as long as ive been going and helping his booth there at the exhibit hall.
Over the past few years I’ve known him, I’ve basically fallen in love, but I know I have no chance with him because of my being overweight.
I’m 18 and weigh 265 pounds, and have been overweight since i was 8 or 9. My family has a history of being overweight, and my biological mother is currantly almost 400 pounds, and my grandparents (whom adopted me) are also overweight and both of them weight right around 200.
I’m not sure if my home life situations have been a key factor in my over eating or if its just because I have no self control, or even if it’s in my blood.
My adopted parents have not always been the best parents in the world, they fight a whole lot, and haven’t ever really treated me like a true human being.
At this point, I am determined to lose the weight more than I ever have been before.
Billy really hasn’t had a problem with me being overweight, but I know that he probably thinks that it isn’t very attractive.
I really want to show him that I am pretty inside and out, and that I’m not some out of control eater.
It might seem like a pretty bad reason to want to lose the weight, but to a person who hasn’t really had the experiance of being truely loved (not meaning loved by family) it’s a really lagit. reason.
I think I’m a pretty nice person, and that I deserve to be loved for who I am, and I know that I can only achieve that by losing my weight.
I don’t mean for this to seem like a sob story, but I thought I would share my reasoning for looking into this site.
I hope that in one year I will have lost my weight, and that when I see Billy again he will say, “WOW! You look amazing!!” Maybe he wont even recognize me.
I’ve started a blog on Xanga, and starting tomorrow I’ll be starting my new way of life.
Xanga.com/lifechanger89
hi. i’ve been obese(probably overweight too) and i’m turning 17 friday and i set a goal to lose 100 pounds by the time i turn 18. but i’m in high school and i can’t have 6 meals a day and i’m loaded with homework. can anyone give me tips? i’ve got a treadmill at home i need to know how much time i have to spend on it each day/week… thx…
I am 16 years old, and weigh about 199 pounds. I hate it so much! I lovelovelove fashion, but cant buy those cute little clothes that I want… I NEEEED to lose like atleast 60 pounds in a year. That would be amazing. I’m so stressed with school and other activities. I cant eat healthy all the time. At my school, theres fries, pizza, poptarts, and water. I drink about 2 bottles of water each day, and I KNOW I need to drink more. How can I lose this 60 pounds that I am desperate to lose? I want a treadmill, but I dont think my parents would let me buy one :[ I know, its crazy. I really want to be healthy and slim, like other girls in my school. I hate being made fun of day after day.. I need your help! Sooo what could I eat to lose like 2-3 pounds in a week? And what excersises can I do? Thanks for all your time and help! :]
I am 23 yrs old I weight 260 pounds my goal is to loose 105 pounds starting from now until next yr but i really don’t know how to start at all i really wanna do this but need help in knowing how to start.
The best advice that worked for me, keep a food journal. Write down EVERYTHING that goes into your mouth. After a few days, look over your journal. You will know approximately how many calories you are taking in. From that you should be able to determine what your actual caloric intake should be by either googling it or (I suggest) see a trainer, physician or dietitian for more accurate accounts. I had no idea how many extra calories I was taking in until I started the journal. Those little snacks that you don’t think about really do add up. Good luck to everyone. Just remember, you did not put the weight on overnight and it will NOT come off overnight either!!! YOU CAN DO THIS!!!!
Hi guys, I think there is hope for all of us. I would like to offer a little advice on how you may get started.
Make a goal regarding your weight loss. Your goal must be a SMART goal (Specific, Measurable, Attainable, Realistic, and Timed). An example of a SMART Goal is “I will lose 20 pounds by December 31, 2008, by making better food choices and exercising at least 5 days per week”. Once you set the goal, you must write it down and hold yourself fully accountable.
You don’t want to pursue overnight change. I once read about a Japanese philosophy known as Kaizen. It focuses on continuous improvement through all aspects of life. The idea is that small, consistent change makes a big difference. Imagine, if you lose only 2 pounds per week; that accumulates to more than 100 pounds lost over the course of a year.
In regards to exercise, you should commit to completing some form of exercise at least 20 minutes per day, 5 days per week. You want to commit to exercise that you could easily do almost every day whether it is in your home, in your neighborhood, near your job/school, etc. Your exercise should be activity that you could easily fit into your day and have no excuse for not accomplishing. I prefer running/walking in my neighborhood, but I also do sit ups, push ups, jumping jacks, Tae Bo, jump rope, etc. in the comfort of my own home. It is not so important what you chose to do, just commit to some form of exercise that you could do almost daily.
You will lose fat and see results faster if you do some form of cardio at least five days per week. Cardio is any form of exercise that increases your heart rate (running, swimming, playing tennis, aerobics, bike riding, etc.). If you are not able to start with cardio, go walking or doing some form of light exercise. You will find that with consistency, you will be able to gradually increase the duration and intensity of your workouts. If you are able to join a gym, try walking on an elliptical machine; there is no impact on your back or your knees. I am a huge believer in aerobics and fitness classes as well. I am currently enrolled in a Boot Camp. I am committed to going every Monday through Friday during my enrollment period. The thing I like most about the boot camp is that they hold you accountable for daily attendance. When someone misses class, the entire class has to do 10 push ups for each person who is absent. The incentive is you don’t want everyone else to suffer for your not attending, so you make a huge effort to be there everyday. Also, one of my friends and I are committed to going for a jog in the park every Saturday morning. We go early enough that our plans do not interfere with our run. Since I know he is counting on me to be there, the commitment means more and I am there every Saturday as scheduled. My point is, it helps to have someone else hold you accountable; that way, you feel guilty if you back out on your commitment.
Regarding food intake, I recommend starting a daily food journal. You don’t want it to be overly complicated; I use a simple notebook for my food journal. Each page of my journal represents one day. I record the date, and then log every single thing that I eat during the day along with the time it is eaten. I also track water intake. At the bottom of each page, I log the exercise that I completed that day and write a little about how I felt during the day. I think it is important to reflect, because it helps me identify where I am strong and where there are opportunities for improvement. I also use my journal to track my weight loss progress. I weigh in daily, but once per week would be more than sufficient.
You should avoid food high in calories and fat, and realize if you slip, it is okay, just get back on track as soon as possible. You should try to prepare and consume healthy meals. When you prepare vegetables, steam them and add Mrs. Dash seasoning. Try not to add or butter or oil, as vegetables are naturally low in calories and fat. Always choose whole wheat bread, whole grain rice, or whole grain pasta when possible. Try to drink only water, but if you must have a soda, drink diet. You will notice that it will become easier for you to avoid foods high in fat and calories as when eating healthy, you will feel better, less tired and feel better yourself.
I recommend that you eat six meals per day, in smaller portions, rather than three large meals. I am only able to consume five per day because of my schedule and because I don’t eat after 8:00 pm.
For breakfast, I typically eat one serving of a healthy cereal, skim milk, and fruit (apple, banana, pear, etc.). The cereal should be a cereal high in fiber with no sugar added. I prefer Special K, Cheerios, or Raisin Bran. Do not add sugar to the cereal. A great alternative is 2 slices of whole wheat toast, 2 boiled eggs, and fruit.
Mid-morning snack – Fruit (apple, banana, pear, etc.)
For lunch, I typically eat a slice or two of lean turkey breast on 100% whole wheat bread, and fruit. If you need more, it is okay, only it must be low in calories and fat and preferably high in fiber. For example, you may add a vegetable, skim milk, a low calorie protein bar, protein shake, more fruit, or another sandwich.
Late afternoon snack – Fruit, low calorie protein bar or low calorie protein shake (I keep Atkins bars and EAS low carb shakes at my desk)
For dinner, I typically eat a grilled chicken breast, a huge portion of vegetables (green beans, peas, carrots, etc.), and 2 slices of 100% whole wheat bread. I sometimes add a baked potato or baked sweet potato. I don’t add anything to my potatoes, but you may add I Can’t Believe It’s Not Butter, Mrs. Dash seasoning, fat free cheese, etc. Also, salads are great, only you should be aware of the toppings. Lettuce, tomatoes, cucumbers, and other salad vegetables have almost no calories and no fat. The problem is that we tend to add dressings high in fat, bacon bits, etc. I usually add vinaigrette dressing or lemon juice and vinegar, as the calorie and fat content are low and I don’t feel as though I sacrifice taste.
Ok, I realize my posting is long, only I tried to provide as much detail as possible. In summary, there is no secret formula to weight loss. To lose weight, you must increase your physical activity and decrease calorie consumption. Set a goal and come up with a plan for how you will achieve it. Write your goal down and pursue it with passion. Commit to exercise at least 5 days per week and follow through with your commitment. Make better meal choices. It is better to have water, rather than soda or juice. If you must have soda or juice, then drink diet. Avoid fried foods altogether and grill, bake, or broil your food instead. Do not consume whole dairy products, opt for low fat or fat free instead. When you go to a fast food restaurant, always go for the healthier items on the menu. Choose grilled chicken over a cheeseburger and avoid the fries. You will find that you are still satisfied, only you have avoided a ton of calories and fat. Also, avoid mayonnaise and creamy dressings, unless a low fat version is available. Start a food log. Use it to track your food consumption, your physical activity, and your weight loss goals. Set weekly goals and pursue them wholeheartedly.
Good Luck!!!
Miller, I can not believe the qulaity of your comment. You really lay everything out in here on exercise, journalling, diet and setting goals. This was fabulous!!
I am just a 200 pound 13 year old. I want to lose pounds so i feel more comfortable with my self.Especially at school.
Thanks Bill!
Hi guys, I am in a Boot Camp and we meet 5 days per week for an hour. During the hour, we warm up by jogging for a few minutes, then stretch for a few. We then do various cardio exercises. We usually run, do pushups, situps, tricep dips, lunge walk, squats, burpees, planks, and various other strength and conditioning work in which we use our own natural bodyweight to provide resistance and an awesome workout.
Anyway, I started boot camp in early August, and my strength and conditioning has really improved since then. Well, my point of going through all of that is to point out that even though I greatly increased my physical activity, I did not really see any changes in my weight until I started eating right. For most of my August, I continued to eat without regard and although I dropped a few pounds, I was not convinced that I would see the results that I needed. Once I changed to a meal plan high in fiber (lots of fruit and vegetables), only whole grains (as opposed to white rice and bread), no sugar, no whole dairy products, no red meat, no fried foods, I noticed that the pounds started coming off and that I felt much better. I eat 5 meals per day (really 3 meals and 2 snacks, but I call them 5 meals). I try to incorporate protein (boiled egg whites, sliced turkey breast, grilled chicken breast) into each of my three larger meals. I usually eat fruit or a protein shake for my in between snacks.
In short, I ask you all to maybe try a few subtle changes to your eating habits and to commit to some form of physical activity at least 3-5 days per week. You will notice that you don’t miss the other foods and that healthy selections are available all around you, even at a fast food restaurant (grilled chicken and salad with low fat dressing, as opposed to a burger and fries). Just give it a try, you won’t regret it.
By the way, I was 287 in July, 275 by mid-August, and today I weight 255. Granted, I have a long way to go, I feel I will get there. My plan is to lose 10 pounds per month through the next several months. My goal is to weigh 210 by February 1, 2009. My long term goal is 190, which would be a net loss of 287.
Good luck to all!
Hi All, I happened across this site three weeks ago while looking for some dieting tips. After reading about the logic behind losing 100 lbs. I realized I could do this. I started eating right ( high protien, veggies, and fruits, as well as eating 6 small meals a day ). In three weeks I went from 265 to 250. In the next couple of weeks I am going to start to workout. I just wanted to thank everyone who is writing in, it really helps
I am 41 and weighed 330 lbs 6 weeks ago. I started the Doctors Quick Weight loss diet at home and as of this morning I am 313. I know it will be a long road but I think my mindset of this is just how I need to eat and not worrying about the weight (I only weigh myself every couple weeks) has helped. I finally have some more energy which started slowly about a week after I changed my eating. I did one week of 8-10 glasses of water and all the meat I could eat and raw greens (that does a cleans) and a 1/2 orange mid am & mid pm to avoid the headaches. Week 2 on I have a fruit for breakfast, lunch is meat portion (burger no bread, chicken 1/4, steak, fish, etc) and 1/2 pack of steamers vegetables (broccoli mixes usually) no corn, no peas. For dinner same but I sometimes will add a baked potato or use 2 slices of lo cal wheat bread for lunch as I only get 1 starch a day. I do get another fruit mid day if I want it and sometimes I remember. Of course lots of water, only 2 diet sodas a day (which I avoid or may have 1) but it’s a simple diet - of course I could have a salad in place of veggies. Mainly it’s 3 servings of meat per day, 5 - 1/2 cup veggies, 2 fruits NEVER with meal or close to meals, and 1 start (i.e 1 potato or 2 slices lo cal bread). That’s it - diet caffeine free coke or crystal light up to 2 and lots of water. Soon I will be adding exercise - hope this helps someone else - I know a lot of people don’t know how to get started - this is working for me.
Please keep us posted on the progress you make. I too am starting a journey toward who i want to be. I am really tired of looking like a “before” photo. I am really tired of not feeling beautiful and sexy. I am really tired of fat thoughts consuming my life. No more— done–finished. My turn.
Tere, congrats on your weight loss. How long did it take you to get accustomed to the diet?
Jaime
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The first week was the hardest doing only water, all meat and only raw greens - had a headache for a day 1/2 - the half orange mid a.m. helped but I do like eating meat so this wasn’t too difficult I just got sick of it - like “ugh, don’t want to eat anymore!” The biggest problem I have is sugar - I really need to eliminate it because even small amounts trigger my cravings really bad - my indulgence has been up to 2 - 40 cal chocolate fudge pups that are no sugar added.
Hey there, I’m 15 years old.
and I’m not trying to lose 100 pounds exactly.
I’m trying to lose 2 pounds a week though.
Currently I weigh around 230, I’d love to get down to somewhere between 120 - 150.
More in the 130 range, but… I really just want to be heathy.
I’m just starting this, and I’m extreamly excited.
So if anyone has any hints, or just advice.
Let me know, okay thanks.
Hi guys, just writing in to update you all on my progress. I weighed 287 in early July. I weighed in at 243 this morning. My goal is 210 by February 1, 2009.
Please, remember to start by setting a goal, writing the goal down, then pursuing it wholeheartedly. You can do this, you just have to dedicate yourself as it will take time, choose better alternatives when deciding what to eat, and commit to cardio exercise at least 5 days per week.
Good luck!
Hey guys,
I am 25 years old, and I way 365 lbs. I really need to lose weight, I have a baby thats due at the end of November, a beautiful wife and I want to be here for my family. I have started having problems lately, breathing heavy, tired and I have been getting scared. Please help me guys, I really need to lose ATLEAST 100 lbs, would prefer to be 220-240 range. Please help me guys…………….
You can do it, Richard. I weigh 300, and am 40 years old. I took my family to the beach a few weeks ago, and that really motivated me to make a change. I’ve already lost around 10 lbs by just not eating as much ( I still eat 2000 calories) and walking 30 minutes a day. How long can I keep it up? That’s the question. Oh yeah, I quit smoking cold turkey after 20 years last week also. Who wants to wait until New Year to make resolutions?!?
I am 16 years old and wiegh 240 im hoping by this time next year ill be able to have lost 100lbs. im not just doing it to look good i just found out i am on the verge of diabetes and it runs in my family. i need to be healthier! Pray for me through this long journey!
Great job Miller. That is 44 pounds in just 3 months. I am so glad to hear about your good progress.
What stories like this tell us is that anyone can lose the weight that they want to lose. Sometimes we look at other people that seem to be in a bit better position and think that they are just fortunate but here Miller was at 287 pounds and I am sure it was just like anyone, eating bad, no exercise and in just three months (not very long) he has turned his life around.
ANYONE CAN DO IT
I would love to see more success stories here
Hey I am currently 331 i want to be around 200 pounds i think thats healthy at 6′ tall I am wondering if guys loose weight faster then girls, idk its a rumor i have heard
My husband just got out of boot camp for the navy, and it has been my dream to join as well. My daughter is 7 months old, and this time next year, I would love to either be entering or leaving boot camp, but I have to loose 90-100 pounds. (I am currently 232 and in order to join, I have to be a max of 141 for my height….) I hope to start on my journey by next week. I’ll be posting every so often. Wish me luck!!
Hey Karen good luck with the weight loss.
I have just started a new forum topic at the Fitness Forum dedicated to how to lose 100 pounds in a year You guys can all start posting and interacting in there as well if it would be easier than going through the replies here in the blog.
Great to see so much conversation happening here though
Bill,
The link to your topic didn’t work… can you spell out the address…. thanks,
Lori
Im 34 (i think) going on 35 in Nov. Just made plans to vacation at Myrtle Beach next summer and Do not want to be as heavy as I am now. Im 5′4 249lbs. I am motivated right now to being atleast 145-150 by next year or at least close to it. I have a gym thats opening up soon and plan on doing that daily after work, but as a single mom, I do have a child which would prevent me from going 2 times a day. I know I have to eat more during the day. I am not a junk food junkie. I know I need to drink more water and cut soda all together. I once lost 50lbs on a low carb diet of my own and exercise, but that 50lbs wasnt overnight. Gained it back and more after having my son. I believe once I start seeing the lbs shed I will feel better, and keep up the pace. Its just getting started. Eating every 2hrs will be a hard one since Im not much of a healthy fruit and Veggie eater. I will squeeze in what I can and listen to co workers around me that are on the weight watchers program currently. I may start in Jan. I tried that link above and page can not be found.
Look forward to keeping up with everyone in our weight loss journey.
Oh and I was told by a co worker that the weight watchers plan is alot like the fat loss for idiots diet plan. I have a few menus I had printed a few years ago that I think I will try for a couple weeks.
PS not going next summer..next fall. Summer is on the brain!
I just turned 20 years old. Ever since I was about 10 years old, there has NEVER been a day that I didn’t wish I were thinner. I’m even skinny in my dreams. It’s so depressing. I hate myself so much, and I wish I weren’t fat. I’ve NEVER lost any weight in my LIFE. Its a constant, gradual increase. Out of everything I’ve tried, nothing has worked. The only thing that SLIGHTLY helped, (by helping me maintain my weight) was the Ritalin I was prescribed from the time I was 16-17. A year after the day I stopped taking the medicine, I weighed 100 pounds more. I don’t know what to do. There was a point in time where I would spend THREE HOURS a day, 7 days a week in the gym, and nothing ever helped. I weigh 320 lbs and I’d rather be dead.
i am 17 years old and i need to lose 100 poundS my wieght rite now is 242 and i need tips on how to lose 100 pounds and im only 5′2
Ok to answer the above question about the link not working.. Here is the correct address.
http://www.forum.fitnesstipsforlife.com/
The www was left out, previously
Stay positive and keeps smiling.. When all else fails, cry and get it out of your system and think positive again.
I drink A LOT more water now and it does help to drop weight. Next step.. I started eating boneless skinless chicken breast instead of hamburg. I walk for exercise, and avoid sugar, carbs, soda ect as much as possible. Eat more fruit and veg’s in your daily diet. I force mixed vegtables down or drown them with drinking water. I also take a Iron Pill because Im not getting enough of that in my system. I dont know how much more helpful this is, but maybe if you start with small changes and keep positive you will see results. Depression brings on weight gain also, so if that is your problem, find the root of what is causing it and fix it. Your weight alone isnt causing your depression. It could be daily stress from work, money, bad relationship, lack of sleep, bad childhood.. sit down and find out what it is. Mine was a combination of those. I now ignore my mothers comments about my weight. If Im doing something right, she turns it into a negative with comments like, “OMG are you sick?” Thanks for the encouragement mom!! Beleive it or not, that really hindered me into doing the opposite of what she said. IF she said Wheat Pasta was better for you, Id not even try it. If a co worker said it, Id go out and get it. Mom was/is a negative influence that I just avoid now or ignore. Hopefully you don’t have a mother like mine. I grew up like that. Thats just how she is. I dont even think she knows the words “I Love You” because I never heard it growing up or now. I constantly tell my kids that just because of her.
Keep your chin up!
Sandie
I am amazed at the number of young people who have been very open with where they are at externally and internally. I remember being in high school and praying at night that I could be thin. I am now 33 years old, 5′5 and weigh 250. I have lost so far this year 40 pounds and could have lost much more but I fell off the wagon several times. I know what I have to do but it is those darn baked goods!!! I have figured out that I have a serious sugar addiction.
Everyone’s reason for eating in excess is different and very personal. I eat when I am bored, nervous, anxious, hurt, celebrating (ok- pretty much all the time). I had to get real with myself last month and come to terms with the fact that losing weight is mathematical and emotional. We MUST burn more calories that we consume in order to create a deficit. In addition, to make weight loss permanent I have concluded I have got to unpack some emotional baggage and deal with it. Really deal with the issues. Forgive myself and others. Accept where I am and live with intention.
I wrote a commitment statement in a new journal the other day and listed all of the reasons- no matter how silly- of why I am going to lose weight and have planned little rewards (non-food related) along the way. The truth of the matter is I have to get up at 5am to walk 3-5 miles each day and eat 1,200 calories per day to reach my goals. I got myself into this mess and I am the only one who can get me out. Waking up that early should be a crime but, I refuse to abuse myself one more day. I deserve to look in the mirror and not see every sin I ever put in my mouth. When I look in the mirror all I see is fat and it reminds me of every desperate binge I put myself through. I am ready to shed this protective layer that I made and trust that I don’t need to be protected any more.
Best wishes to all of you.
Sarah.. i couldnt do it. Get up that early. Im a single mom of a soon to be 5yr old. I have to basically get my work out in after work, which may make me or break me. After work I am so tired but I have to push myself to do it. It’s a start of self discipline for you and I hope you reach your goal weight sooner than later. Im just waiting for the Gym to open up here. Its in construction and hopefully it will be open within the next week or so.
I am 24 and I lost 40 pounds but gained 20 back after a knee injury. I was working out 2 hours 6 days a week and now when I work out I can’t walk the next day. I recently found this site and everyone seems to have alot of good advice and I just wanting to thank everyone.
Im 16 and i weigh 270 ish. Im always depressed and im about to change my life, i dont care what i have to do but this weight is going to come off! I need will power the most out of anything. I start a job at Mcdonalds this week and i hope it will help. I walk from school down the street quite a ways to Mcdonalds after school and ill work sorta long hours, but instead of getting a burger while im on break i will just make myself a salad. i hope that will help in my weight loss journey. I lost weight from football but i gained it back over the years, its time to take control over my life… but i really need support and encouragement
thx
P.S. i wish all of you good luck that are struggling to drop the weight, i hope it works out for you guys
Wow! I am impressed with everyones motivation here to start a new lifestyle. I have been overweight my whole life.. im a mother of two boys, both sea sections, which contributed to alott of my weight gain. I also love to eat!! I am at about 270 lb today, hope to be losing atleast 2-3 lbs a week. I have recently joined a gym and trying to workout 4-5 days a week, also eating healthyy ( I switched from white to everything brown and whole wheat) I also have two tsp of Apple cider vinigar before breakfast lunch and dinner and before going to bed. I have been doing this for about two weeks now, i have noticed that im feeling stronger than before and have realised that in order to actualy stay motivated, weight loss can not happen over night! Well, this is my story
im always surfing the internet to read success stories and try new things. Im going to be seeing a dietition/ nutritionest as soon i can.
good luck to everyone.
P.s. I quit smoking cold turkey after 10 years of smoking on september 6 .. I have not had one since and have no cravings at allll.. I feeel soooo much better
Hello! I am a 23 year old female. I currently weight in at 320LBS.. Since i graduated highschool I have gained 130Lbs.. I would really like to weight 140 next year at this time.. I am looking for a weightloss buddy if anyone is up for the challenge..
email me at Christianshirley@bellsouth.net.. I look forward to seeing everyones success stories on here soon!!