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?
For more information on picking a diet and workout plan for yourself you can visit my Burn the Fat Feed the Muscle book review or my diet program review.
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.
Do you hate cardio and still want to lose weight? This plan may be exactly what you are looking for Check it out now
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.
Do you hate cardio and still want to lose weight? This plan may be exactly what you are looking for Check it out now
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.
Thanks for the advice Cheryl. I plan on looking into that just in case. But I think mainly its because I’m so depressed about my . I know that if I spent as much time focusing on losing as I do complaining about it: I’d be much smaller right now. (lol) Reading up on other people’s loss journey, has really motivated me to get up and work on mine. My friend and I have decided to work out together and to help keep each other on track. So if anyone have any advice on how we should go about, I would love to here it. I need all the advice and support I can get.
First, congrats to you, April on the 2 kiddos.
Could it be a hormonal imbalance of some sort that’s making you tired and sleepy all the time? I understand that your children are probably a big part of draining your energy, but I have a friend who couldn’t figure out why she was so tired allll the time (she also has a kid) and she found out her testosterone levels were low.
All I’m saying is, maybe you should have blood work done or talk to your gyno about it.
Another thing you could try is vitamin supplements. I’m no pro on what vitamins offer you more energy, but if you wanted to look into it, it’s another option.
Hang in there, April. Good luck.
I’ve recently had two kids back to back and I’ve gained over 70 pounds from that. I’m the biggest I’ve ever been. I 297. I’ve been trying to lose but its so hard for me to get motivated. I’m tired and sleepy all the time. And its just really depressing me. I really need help.
I’m 25 years old.
^ Crystal, I know exactly how you feel. I weigh 239 and have had trouble with gain for so long. Recently, I’ve really cute down on all the fatty, greasy foods I used to eat…in fact, I’ve cut them out completely for the past 2 weeks. That wasn’t easy, because I’ve been eating like this for YEARS.
You just have to decide that you want your life back. You deserve to be happy in life and that you shouldn’t let food control you, but instead, eat to fuel your body. With that said, you can also find lots of yummy yet healthy meals to make. I have a few books with recipe ideas, such as Bill Phillip’s Eating For Life.
I’ve lost 4 pounds so far and I have been drinking water, water, water, water…oh, did I mention water?? 😉 Seriously, water and eat 6 small meals a day. It prevents you from ever feeling hungry, which helps with cutting down cravings for the bad stuff.
Here’s an example of what I might eat in one day:
BREAKFAST 8 am- small high fiber bowl of cereal, small portion of egg whites
SNACK 10 am- mixed bowl of fruit (grapes, strawberries, watermelon) and low fat string cheese
LUNCH 12pm- Tuna Salad (just mix up some tuna with whatever you like. Boiled eggs, relish, light mayo) on lettuce with tomato
SNACK 2:30pm- Dannon Light Blueberry yogurt, small bag of mixed nuts
DINNER 5 pm- grilled tilapia, brocolli, small potato with butter buds (yum!)
SNACK 7:30- deli turkey with swiss cheese on trisquit crackers
And of course water, water, water in between and with meals. If you get bored with drinking so much water, you can mix it up with a crystal light packet every once in a while.
Sorry if this seems too long, but just trying to help. Good luck to you, Crystal!! You’re not alone in your quest to lose and get healthy. Don’t give up on yourself! 🙂
hi im really new to this well ever since i was 12 my wieght has gone up and down drastically but now im at the biggest iv ever been 240 pounds i really want to loose 100 pounds and i know what to do it simple (less calories more excercise)its just in practice it doesnt workout. Soes anyone have any tips to motivate me and get a grip to start this new healthy life?
it wold be really helpful
Hi Justin,
Keep it up! You will begin to feel much better when you continue to do what you are doing and the keeps coming off. You are doing good right now, it does take some time to get the of. Justin you will want to loose the in a slow manner because your body will adjust better to it that way.
Write your goals down on paper! It has worked for me for years. I have plenty of exercise ball routines that you can do to help you get back in shape.
I am 21 years old, with too many problems due to high than a 21 year old should have. I decided to start doing something about my . I cut back from eating whatever I want, to drinking lots of water (sometimes 64+ ounces a day), eating 1 banana for breakfast, 1 turkey sandwich on wheat for lunch and the same for supper with maybe a vegetable like green beans. I try to walk at least 1 mile per day, and have been doing work outside most days for 3 to 4 hours. It’s kind of a hard concept to think that exercise can make you feel better, when it makes you tired from doing it. I have been dieting for almost a month and have lost approximately 25 lbs. I feel better than I have in years and have a goal to lose 107 lbs and be at 170 lbs. I haven’t weighed 170lbs since I was in middle school! Any extra advice would be appreciated. Thanks.
Monica you already have plenty of motivation to loose the and that’s your new baby! Monica find an exercise program that you really like to do, this will ensure that you stick with it long term. I have a sample diet that will give you an idea on what kinds of foods that you should be eating.
http://www.wanttobehealthy.info/2010/02/5-day-fat-burning-diet.html
Monica don’t forget that you can treat yourself! You can fit your favorites into your new eating plan. How long do you think you would last if you ate nothing but healthy food? Probably not that long.
Hope this helps you out!
I am quite suprised that no one has answered the above.
I am at 252.. lost 8lbs in about 5 weeks. I have been using livestrong.com website to keep track of my calorie intake. I just started back up using the treadmill and started out with about 1900 cal diet, now i put it at 1500. my advice is to stay away from red meats and eat lots of fruit and veggies. I eat mostly egg whites, chicken, turkey, whole grain cereal, fiber one pancakes with sugar free syrup. Occatinally I will eat out of the norm, but not to often. eating small every 2hrs helps with the metabolism, even if its just an apple or an orange. I try to eat 1 protien at each meal. in between meals i have fruit or salad and 2 servings of whole grain a day.
I hope this helps. I am down 8lbs from a month ago and most of the time, i dont feel or see the difference. perhaps when i lost 8 more. LOL I would of lost more than 8lbs but my 6yr old throws me off at times and I end up eating stuff I really shouldnt. Trying to correct this!!
Sandie
I need the help guys I weigh 279 I am 27 just had a baby from a c-section and I have a elliptical I have just started using once a day for 30 min. it has a lose program I do from start to finish but my real question is what kind of diet should I try if anyone has specific recipes I can try or anything easy to make my son takes up a lot of my time. I lost 4 lbs in 2 weeks but really don’t see a difference. I need some encouragement. i was told this would be the hardest thing i will ever do but worth all the pain.
To get past your plateau try changing up your diet and your workout routines. This works well when you reach those plateaus that are so hard to get over.
Weight loss plateaus
i agree that i have reached a plateau. i have changed my approach. i have started doing more high impact classes at the gym for instance high impact step aerobics and more training. i also try mixing it up to have my body guessing. so for instance 2 days of the week i would walk and run for 5 or 6 miles. and also do the stair master for about 45 minutes after my walk and run. however i found that i am still not losing pounds but rather inches.
I hada baby in july of 09. i gained 50 lbs from it. I now about 231.3 lbs. This is an all time high for me, its insane. I hate the fact that I have gained this much . I went from a size 9 to a size 18 in 9 months, and can not stand it. I need to do somthing about it. I’ve started working out with a friend three times a week for at least 30 mins, if not more. Its so hard to work out with a child, and have energy to live day to day after. I really found that I cant do this alone. I need someone with me at the gym to motivate me to go further in my work outs. I would really love to talk with someone about my , and loss goals, and about our progress. I think it would help me out greatly in aiming towards my goals. This is def not the easiest thing in the world, and I feel terrible about my at the moment. Every time I look in the mirror in disgusted with what my body looks like present day. If anyone would like to be work out buddies via email, and share progress and loss goals, let me know, just email me – smewing@yahoo.com – I think we all need the kick in the butt toget our act up as asses in gear here and do what we all know needs to be done. =] smile WE CAN DO IT!!!
Eat meat and vegetables cooked in either olive oil or butter if your cooking in fat. you may also use water if you prefer for 2 days on the 3rd day eat what ever you like cookies cake bread mayo every 3rd day you may eat whatever you please
Congrats on the loss! It sounds like you may have hit a plateau in your loss. You should try changing up your workout routines, you are at the point that you will really have to challenge yourself when you are working out. This will really get you over the hump so you can keep loosing the additional to meet your goal of 150 pounds.
http://www.wanttobehealthy.info/2010/02/get-past-your–loss-plateau.html
so i started dieting and exercising aggressivley approximatley 7 months ago and i have lost 50 pounds. i was 230 and my goal is 150 and these last couple of pounds are killing me to come off. anyways i count calories and exercise 4 to 5 days a week. i do mainly cardio and i have only now started training. i have crashed dietied before and lost about 70 lbs in 4 months and i can say that the comes right back on. this is the longest i have ever taken to get rid of the and i really hope that this is the last time. so goodluck to everyone who wants to lose .
You are right Nakieta! You have to keep your muscles active, because if you don’t use them they will loose form. You will also loose your strength. I have noticed that most people either like one or the other. You must have balance, which is the key to loss.
ok for everyone one who keeps saying that exercise is not important is slightly wrong at least some kind of exercise is needed or your muscle will deteriorate. My mother took the easy way out with lap band and she didn’t exercise yea she lost the but here muscles are slowly deteriorating as well. I think that no matter how you plan your diet it needs a balance of both its not just about losing the but about getting in shape because come on there are out of shape skinny people who can’t make it up a flight of stairs with out loosing their breath. I don’t want to be one of those people and neither should anyone else
Thanks Patrick. I have noticed that over the past week. The first 2 weeks were challenging but now I have a set way of eating. I make sure I have at least 16oz of water with every meal. I usually have 3-4 meals. ONce in awhile I will get something on the naughty list, but when I weigh myself the next day, I know I wont do it again!It took me a week to lose what I gained in 1 day! LOL I lost 6lbs in 12 days just by setting my calorie goal at 1500, some days are only 1200.. and avoid high sugar, and starch foods. Exercise comes mostly on weekends, i have a weird schedule and kids. Treadmill at home makes it possible. Once I drop another 20lbs i will dig the raft out and do a run on a river and see how I feel after. (I have like 100lbs to lose total)
I started out weighing 260 lbs. This morning I was at 254. I dont even feel like I am on a diet. In fact, i dont tell people that I am on a diet, I just say I changed my eating habits to 1500 calories a day.
Also, Watch out for deli meats. There is a lot of sodium in deli meat. I never realized how much until I started logging my calorie/food diary and it told me how much sodium my whole wheat turkey wrap had! I try not to eat much deli meat.
I’m proud of you all! Keep up the hard work. You will notice more and more that exercising and eating right will be quite natural for you. It a won’t seem so much like a choir after you get used to it for a while.
Keep it up!