This is one of those kind of crazy questions but interesting at the same time, How to lose 100 pounds.
If you are very over how would you lose 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?
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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.
The math of losing 100 pounds in a year
There is simple math in how 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 loss will slow down after a couple of months only to pick up again in the last few months.
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Now As we all know there are two sides to the 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 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 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 to lose 100 pounds in a year 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.
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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 in your quest in how to lose 100 pounds.
My name is monique i am a mom of three little girls and my seems to keep going up and up. My main problem is i tend to over eat sweets and pop. Also i dont exercise like i should. After reading alot of the post i feel confident that i can make the changes that are needed to lose the my heart desires. For anyone else who need encouragement you can do it also.
What a jerk Charles….Roberta is right you are an idiot. Thank for the idea Im gonna try it out this weekend. My family gets together once a month for dinner, so maybe this healthy alternative will be a HIT with them too… I got my fingers crossed. Honestly healthy alternatives will be the only way I survive these monthly family dinners… I’ll let you know how it goes!
And who says idiots have no purpose….thanks for reminding me Charles!! Speaking of fried chicken, (which is one of my family’s favorites and they were extremely disappointed when I started my new menu and fried foods were out….) I went on the hunt for an alternative, and found this recipe…It was a HIT! My husband and kids have asked me to cook it several times since, and it heats up as a tasty, healthy lunch.
Southern Style Oven Fried Chicken
No one can resist fried chicken, especially with only 4 Weight Watchers points.
Yield: Serves 4
Ingredients
1/2 tsp. all-purpose flour
1/4 tsp. salt
1/8 tsp. cayenne pepper
3 oz. buttermilk
3/4 cups cornflake crumbs
1 lb. boneless, skinless chicken breasts, cut into four 4-ounce pieces
Instructions
Preheat oven to 365 degrees F
Lightly coat an 8-inch baking dish with nonstick cooking spray; set aside
Combine flour, salt and cayenne pepper together in a medium-size bowl
Place buttermilk and cornflakes crumbs in 2 separate shallow bowls
Roll chicken breast halves in flour mixture and evenly coat each side
Next dip chicken into buttermilk and then cornflake crumbs.
Place coated chicken breasts in prepared baking dish
Bake until chicken is tender and no longer pink, about 20 minutes
Hi im charles and i weigh only 125 lbs. HA haha yes I do eat! but not a lot like you fat people hahaha sorry but eating anything i want is really good just keep eating even if your fat hahaha your going to die either way if your skinny or obese hahaha so what do you want to do right now??? hahahaha yes go make some bacon and wrap it in cheese and dont forget to order a bucket of fried chicken thanks folks and have a wonderful day ahahhahahahahaha…..,,..,
Hey Harmory,
I went for a 30 min workout this morning before work. It was so hard getting up at 5:00am, but I did it. And you know what I felt better all day today!. I had some M&M’s today, but i only had half the bag and gave the rest to a coworker ( I couldn’t help it) Baby steps right….LOL!!!!
Thanks for sharing your story, ya know about your daughters… My turning point was when I went to the doctor for a rountine check up and he told me I was Pre-Diabetes. My grandmother died from Diabetes. Not only do I feel bad about my , but I fear that it may kill me in the long run. That thought scares me….
Thanks again for the encouragement…TTYL!
No problem Latasha. I have the worst snickers cravings all the time. But when your eating a lot of fruit it takes away a lot of the sugar cravings ….not all of them :0( . Im a chocolate lover myself and I also love m&m’s. It is really hard. But I know there is a thinner, healthier person inside. I just keep telling myself not to quit. keep it going, don’t quit on yourself. This is for you and you deserve it. We deserve to be able to do all the things thinner people can do, but in reality, some things we can not do because of our phsical limitations…but we deserve it.
I think the turning point for me was a series of events within the last year or so. Last year I took my daughter (3years old and 6 years old) to Disneyland. I could not get on ‘it’s a small world”, or any of those rides you have to go on with your kids…i was soooo sad. my daughter sayeing “come on mommy”. How can I do that to her you know. Take her there and not even be able to get on most of the rides with her. That was just one thing. But in the end you have to do it for you.
Thank you so much Harmony! I don’t excercise much, so I will start to do that. Maybe 30 mins a day, then build from there. I will try healthy snacking. I love Skittles, M&M’s, and just sweets in general. I will try to cut those out. (I know it will be hard :- ( But I can do it! I will post my weekly and hopefully I will have some good results.
Thanks again
re:Latasha 04/02/09
Hey Latasha. I was in your shoes a few years ago, accept I went up to 287 before I did anything about it and now I’m 25 years old. I have been dieting and exercising since the 15th of March. I lost 3lbs in the first week. Which was very motivating…small steps. Think about 2 or 3lbs a week. In one year that 100lbs or more. Pluse I pack snacks…lots of them. Light yogurt, apples, oranges, pears, carrots…1/2 of those ziplock baggies is about 100 calories most of the time. I eat 5 friuts and 5 veggies a day and 2 servings of lean protien (like fish or chicken or even pork). I go to the gym 5 times a week for 1 1/2 – 2 hours. I do mostly cardio, then s and stretching. I now weigh 278 as of today. That 9lbs in 2 weeks!!! My doctor always said “diet and exercise” and I always thought…blah blah blah…gimme a pill…lol. But it is working. Plus by improving my diet, my skin looks great, I feel soooo much energy and I’m never hungry. The snacks really help. Anyway I hope all this info helps you. And good luck!!!
I am 23 years-old, about 5 7 1/2, and 251 lbs. I feel so bad about how I look and I want to make a change. I’ve done a little research and I figured out that I need to weigh about 160 lbs, so that is my goal. That’s 91 lbs in one year. I believe I can do it, but I need some help with where to start. CAN ANYONE HELP??? Please, Please, Please email me or post in this blog with any suggestions.
Thanks
hmm, i am 16 years old and i weigh over 300 pounds. i have been fat all my life. i have delt with the comments and all the sneers. i followed the rules. but the other night i realized that i wasn’t happy. not so much in being fat, but with the fact that i was letting myself KILL me. so now im on a quest to lose . mt email is recee74@aol.com and if anyone has any tips. let me know.
peace.
Hello Evereyone, Well it’s been a while since I “chimed” in so this is my update… I started back in mid August and am now 10 lbs away from my first goal of losing 100 lbs. The diet has not necessarily been hard – except when I get emotional – then I have to fight with myself to not reach for food. What has been hard has been my marriage of 26 years falling apart as a result of my loss. Make sense? No, not to me either but apparently I have changed. I am more self centered, independent, have more energy and I LOVE to dance and well my husband isn’t comfortable with the new me (personality wise) the body he loves to chase so it’s been an up/down thing for us emotionally but I guess people around you will react all sorts of ways… I have friends that are jealous, some that are truly happy, some that have been inspired but when it all comes down to it… this is for you…so you can be the best you, that you can be… I wish you all happiness on your journey and only you control what you put in your mouth – make good choices. best, Tere
This is a great website. I am 34 years old, female, and I weigh 299 pounds as of 3-24-09. At my heaviest, some 8 or so years ago, I was 364. I’ve been over all my life and have decided enough is enough. I stopped eating beef and pork about 6 years ago and lost 50 pounds in a year. Then I went on a starvation diet because I was out of work and couldn’t afford to buy much. I bottomed out at 290. Things got better and I ate more and bounced up to 326 in about 3 years. Then this January, I got sick with the flu and didn’t eat for 3 days. I lost 2 pounds and decided that I would start dieting. I have not looked back since. I’ve lost 27 pounds the right way…with diet and exercise. I walk 1 mile a day on the treadmill at my job—what a Godsend! I also do balance ball routines, beginner Yoga and kickboxing DVDs. I’m having fun with exercise these days. There’s so much out there that it doesn’t make sense to do things that you absolutely dread. Trampolines are all the rage and I’m sure I’ll try one before long. I also have the Firm step workout dvd kit but I use the steps more as a stool than anything else. lol
As far as my diet, I was never a breakfast person and when I force myself to eat, the food doesn’t take good at all. So I usually have a fat free yogurt cup(Yoplait Light), fiber breakfast bar or 1 slice of wheat bread with reduced-fat peanut butter. I pack plenty of food to take to work also. Lunch varies from fresh fruits, fiber-rich cereal, salads and tuna fish mainly. For dinner, I have Contessa frozen meals. These are not your typical frozen dinners. Loads of fresh veggies with lean meats or seafood. I’ve been eating these for dinner so long I don’t even read the nutritional facts anymore because I know they are low in calories and fat, high in protein and quality ingredients. The Chicken Penne and Shrimp Primavera are my favorites. Do yourself a favor and check these out next time you go grocery shopping. They are in bags not boxes. I work second shift so it’s a huge help to not have to worry about what I’m going to have for dinner. For snacks, I have yogurt, trail mix with peanuts, raisins, sunflower kernels, almonds and walnuts, a sugar-free applesauce cup or fresh fruit. I drink a minimum of 64 ounces of water a day and have weened myself off those aspartame mixers–that stuff is poison! I find it hard to drink plain water with food, so I add in 4 ounces of 100% fruit juice to give it some sweetness. About once a week I treat myself to a diet Cherry Dr. Pepper. I limit my bread to no more than 2 slices a day – Arnold’s Grains n’ More double fiber whole wheat or Omega-3 whole grain, or a light whole grain english muffin. If I get hungry at night, I’ll snack on some fruit, reduced-fat string cheese with sesame wheat water crackers, make a salad, or have a serving of high fiber cereal with light Silk soy milk. I have had loss every week since I began my change. From 1 pound to 4, but usually 2 pounds each week. I don’t call it a diet because I’m not starving and I’m eating better than ever. I’ve signed up to a 5 mile walk for the March of Dimes in April…wish me luck!
Be encouraged…there IS light at the end of the tunnel! Feel free to e-mail me at ucantimagine@gmail.com if I can be of help.
Greetings to all. Like most of you I have been plagued with obesity and extremely over for most of my life. The world looks at you funny, people treat you differently, you get your heart broken so many times it’s now gray from all the duct tape…but here’s my secret. Don’t live to eat…eat to live! Think about everything that you put in your mouth!
Put a picture of you now…and where you want to be in the future on the refrigerator. It didn’t come on overnight so it won’t come off overnight…but it will come off. Change your eating habits- never finish your food…if you have small children…don’t serve yuourself…finish theirs…it will work but only if you believe in yourself!
GOOD LUCK TO ALL
okay im a 14 year old female living in Florida and i weigh 220 pounds i gained a lot of after my dad passed away. i want to weigh 110 pounds before 2010. i just moved to Florida and im going to start at a new school soon and im very nervous about the other kids my has been a problem my whole life if anyone has suggestions please email me
keyonagennuso@yahoo.com
thank you so much
I am 25, 5’7″ and 283lbs. I have been over for over 6 years. I just started working out 2 hours a day and decreased my calories to 1500/day. I have only been doing it for 5 days and am sore all over. But I am really looking for motivating words if possible. I always get into this mode and then after like a month I stop beacause of comfort, cravings, etc. Please help before I sabatage myself again
Hi everyone!
I’m 5’8 and 262 pounds. A week ago, I was around 255 pounds and so proud from getting down from 275! I have been low carbing, taking phentermine, and trying to calories as well. It’s been SO HARD! Today I just binged again and had over half a chocolate bar, four handfuls of chex mix, about a quarter of a broccoli cheese quiche, AND a small slice of apple pie!
WOW.
It’s been the first binge in many weeks and I plan to get right back on track! TODAY. NOW! Please help me.
Nov I weighed 251 lbs. I started Weight Watchers in Mid January. I am currently at 237. I had lost 4lbs prior to WW then lost 9.2lbs. My last goal was to get under 240lbs, which I am at. Next is 235. Make small goals like that, along with changing eating habits and the lbs just drop off. My goal is 2lbs a week but have gained a lb 1 week and some weeks only lost 1 lb. I weigh myself more often than I should but it also keeps me on track. Everyond is different. Everyone just has to find what works for them. Eating healthy every 2-3hrs seems to be working for me. I avoid hamburg meat, starches, the junk food. I do sneak in every now and then to satisfy the craving. Ate a box of tagalongs with in 2 days and it hasnt shown on the scale yet. lol
Thanks for all these great stories, everyone. I started at 210 pounds and after talking to my doctor, I want to lose about 2 pounds a week, hopefully to get down to 160. I found the WebMD.com page really helpful; there’s a whole section where you can plan out your day’s food and personalize your eating/exercising schedule, and so far I’ve lost 20 pounds, now at 190. Good luck to y’all out there.
I have 97 pounds to lose. I would like to lose it in a year. I have started wathcers and am going to start walking and doing muscle toning. I am a skinny girl in a fat girls body. I use to 140 pounds and wore a size 7. I gained throught out 3 years and was 190 when I got pregnant with my daughter. I was 230 at the end of my pregnancy two years ago. After I had my daugter I had postpartum depression I was down to 201 and then went on lexapro for my postpartum depression. I gained a wopping 47 pounds in 2 months!! And this is sooo hard to lose. But I know I can do it. I have lost 47 pounds in two months before. Its not just about looking good, its about being healthy and being around for along time for my babies. I am so motatvated .And so excited. I can’t wait until that day when I can go to the store find a shirt and pants and have them fit. I can’t wait until that day were I feel confident in my own body again. The day when I know I look good and have the confidence to slip on a summer dress. I can’t to be happy again in my skin. Good luck to all of you on your lose journey. And congrats to all those that are already there.
Brianna
Reading all those stories made me hungry … im going to Mcdonald.