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.
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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.
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Hey,
Im 17.
And im looking forward to get back into shape for the Marine Corp when 18.
I’m currently 6’3/293lbs I use to play football (known as a big boy)
And im just trying really hard to get back in shape,I walk and jog everyday except sunday.
And drink alot of green tea and water,But only drink one can of soda every 2 days.
I eat eggs every morning before i go for a jog and etc.
What would be the best eating track for me?
I am 38 years old and i currently weigh 375 lbs. I have lost around 10 lbs. My cardiologist recommends the gastric bypass of which i have gone to the consult and started the process but I really want to do this on my own. I have 3 children and a wonderful husband who loves and accepts me as I am. I have been heavy all of my life. I am a bottom heavy person I wear a size 18-20 on the top and a 32+ on the bottom. My blood pressure is perfect and so are all of my other blood tests. I don’t have a huge appetite. I actually can go for months on end and not eat a potato chip or any sweets. I love vegetables and I don’t fry foods. I don’t know why I am in this predicament.
I am tired of being this way. I have always been one who would give her right arm to help someone else but i always tended to put my own needs and desires on the back burner. Today is the first day that I found this page. I have read some very inspiring stories and it gave me the hope that I too am capable of getting this off. I am 6’2 by the way. I want desperately to lose down to a healthy so I can play softball again and just be able to run. All of my children are tall and slender. I pray that they don’t take after me and gain . thank you for your encouragement and showing me how to be accountable for myself.
a friend of mine is doing the hcg diet and it sure is helping her!
Also, most of the ppl these days that I’ve met have used hcg diet, they also confirmed that its helping them.
If I were you, I’d try it.
Once you lose it, no matter what you eat you don’t gain it back. Its awsome!
Plussizegirl…
I just ran across your post as I am beginning to embark on a “new year” and see we have a lot in common.. 3 kids..supportive husband… likes veggies…need to lose 100+lbs..I am about 280 and I would love to have an accountability person…
heather@investincharlotte.com…
Let me know if you are up to it!
Thanks:
Heather Pessoa
Hey dude lol.
You and I are nearly the same.
I’m also 17(seinor in highschool).
I weigh 300 pounds, trying to drop 100.
Also, next year when i’m 18 i plan to join the army. But I need to shed the pounds off first.
Hey man, you and I are nearly the same.
I’m 17, (seinor in highschool).
I 300 pounds, trying to drop 100 pounds.
I’m also 6’3.
And Next year when i’m 18 I plan to join the army, after I lose all this of course.
Hi Adam,
I know exactly whats not right here.
Firstly, how are you having your eggs?
depending on the way you are having the eggs and which part of it you are eating will impact massively, if you could tell me then i can help 🙂
Cut down on soda. Even though you are only consuming one can every two days, that is a lot of sugar. did you know that one can of coke contains 9 teaspoons of sugar. That means in a week, you are drinking at least 27 teasoons of sugar. Just by drinking.
Try and have soda once a week, as a treat and try going for diet substitutes.
The jogging is great 🙂 running is an all over body workout.
However, people often don’t do enough training. Did you know that training contiues to burn calories hours after the exercise because your body is repairing itself. By adding training with cardio you will find you shape up very quickly. Make sure you start of sensibly, and build up as time goes on,
Good luck, i can give you more help if you give me more details.
(i am a gym/health junkie who regularly talks to personal trainers, just in case you were wondering :p)
OK, I’ve had enough….100 pounds off would be wonderful. I want to feel good again, no more aches and pains. But it’s hard to stay focused……I know all about small goals, but even those are sometimes hard. It’s time to get if off, once and for all!!
two weeks into my plan and I have lost 11.5 pounds! Walking is my only exercise currently. I wanted to start some exercises with s but I cut my hand and needed stitches. The tetanus shot made me sick as well so I didnt even walk for 4 days this past week. I expected my weigh in to be bad but it was 2 pounds loss with no change in muscle mass and a small loss of body fat. The best news was my visceral fat dropped! Diet is mainly cruciferous vegetables, raw or lightly cooked, lean chicken and fish, and eggs, lots of eggs. I have 1-2 tsp coconut oil and tsp cinnamon daily usually in my hot tea. No grains no dairy, no sugar and absolutely n sugar substitutes. Next week I may add red meat as in venison or pastured beef.
Hope,
what exactly are you doing as far as your eating is concerned….
congrats on the loss
Hello,
So I am 24 years old and 233lbs. I stand about 5’1″. On Sunday night I decided that enough was enough and I didn’t want to be fat anymore. So I started googling search tips. I’ve dieted several times before with no success because I feel so restricted. Now my issue is that I really don’t like to eat to the I have put on is mostly because my body has been in starvation mode for about 5 or 6 years now. Now I force myself to eat often. Anyway, I set myself up to die the right way. First, I got rid of ALL the unhealthy foods in my house and replaced it with healthy foods in an effort to make myself eat healthy. Next, I downloaded an app from the marketplace called My Fitness Pal; It’s awesome. I tried several other ones, including, Noom and Lose It but I like this set-up best. You input how much you want to lose and how often you workout and it tells you how many calories you should eat. Given sometimes it force closes and occasionally moves kind of slow but it is a total motivator. The best part about it is that at the end of logging your food and exercises for the day it gives you this little thing that says, If everyday were like to day you would weigh X amount in X weeks. And I really like that because it kind of lets me know what I’m doing wrong or what I can do better. Then, I got a membership at LA Fitness for 30 bucks/month. I could care less about the gym…I got the membership for the full use of the Group Fitness classes. The instructors are great and patient and if they see you trying they will help you out and if the people in the class see you doing something wrong they will even stop working out to help you out. It’s pretty cool and I think that’s awesome. So lastly, after I got this app I took it upon myself to make a You Tube Video Journal to motivate myself. I talk about how I feel about being fat and put footage of me in my bra and panties on there and shared to my facebook. I did this because once people know what I really look like I am less likely to relapse on my diet because I don’t want my friends talking smack about me or ther people. Given they will in the beginning but if I stick to this new way of living they won’t be able too for long. This works for me because I love my friends and am very popular soo my image means ALOT to me. So by February I should weigh about 180lbs if I keep going the way I’m going, maybe less. I count calories it’s easiest for me to do. I always count calories when I’m on “diet” and I fail because I look at it all wrong and I’m frustrated because I can’t eat what I want but I actually can, I just have to eat smaller portions of it. Here’s an example Tuesday night I went to Olive Garden with some friends- SIDE NOTE: ALL my friends are slim VERY attractive women- As I was saying I went to Olive Garden with some friends and my favorite dish is the Fettucine Alfredo with chicken. I requested a nutritional menu and weighed my options…
Fetuccine Alfredo – 1220 Calories with chicken add about 300 more calories
Chicken Alfredo – 910 Calories
Alfredo dipping sauce- 650 Calories
Kids Chicken Alfredo – about 500 Calories
After looking at this menu I realized that the exact same meal varies dramatically in calories so what did I go with, Chicken Alfredo – 910 Calories I had them split it for 2 people, I ate half and took the rest home in a to go box for dinner the next day. Which gave me a 455 calorie meal and I was able to have a glass of wine as well. So counting calories isn’t hard I’m on 1360 calorie diet but the beauty is the more you work out the more calories you’re allowed! Chicken Alfredo – 910 Calories. Now I work out twice a day I catch a fitness class in the morning aqua fit, Cycling, Abs or even the bootcamp conditioning whichever one I make it for and then I walk or run for 30 minutes at park across the street from my house. I do what feels comfortable and t just keeps going.
If you wanna view my video feel free and leave a comment if you want to offer advice or insult…either way it motivates me to keep going! Youtube- SideXSideProductionz
I’ve been obese since I was a child. I am 18 years old. And 275 pounds, and only 5ft. 5inch. I blame my parents for making me an obese child. Now I am ready to lose140 pounds. OMG, that sounds like alot. I pray that my skin is elastic enough to bounce back into place. lol. I wish Jillian Michael’s was my personal trainer. She would get into shape in no time. 🙂 Jillian, if you read this please email me. I have no money, but I will be a loyal workout partner. (or whatever you want to call it.) But loyal either way.
Sincerely: an obese fan :’)
I forgot to add that I will be (Forever Greatful) <3
ive been following this site for a while and have to say thats its pretty much changed my life….
i wish that i could say that ive lost 100lbs in a year but ive not quite got there…but i did have a huge non scale victory and that today i purchased a pair of size 16 jeans when this same time last year i was squeezing into a size 30…ive lost 85lbs in about 13 months…
i love the gym and Jillian Michaels workouts, grilled chicken salads for lunch, and turkey burgers and sweet potato fries instead of take out food…oh, and carry a water bottle everywhere…
making total 180 degree change in lifestyle was the only way that ive found to be successful weighloss with out feeling deprived and hungry or bored, or discouraged…ive still got a little more to go and ill get there… 🙂
Congratulations!!!!you are an inspiration. How did you lose it if you don’t mind my asking. I currently am squeezing into a 32 tall…..I hate feeling the way that I feel. Any advice at all will be greatly appreciated
Hey all…when I first started my loss journey (for REAL this time) I found this website and all of the inspirational comments. I just wanted to add my own:
In the last 54 days, I have lost 11 pounds. I didn’t do anything crazy–just diet and exercise. I’m at the gym 4-5 days a week, and have worked my way up to 45 minutes on the eliptical (I started out huffing and puffing after only 20!) and take my dog on a 10-40 min walk twice a day, every day.
One of the biggest motivators for me was this quote: In a year from now, you will wish you had started today (Karen Lamb). So START. Do it, and keep doing it, and look forward to the milestones. The only thing holding me back was myself. I hope to come back on here in a couple of months with even more pounds lost! Good luck to everyone!
I am 29, have 3 children and am going to school full time. Needless to say I dont have time to workout and when I do I hurt myself by straining muscles and joints. I am 5’4 and weigh 250 pounds. Where do you find time to work out? What kinds of workouts are good for over people? I have tried cardio and I cant keep up with it because of asthma and high blood pressure. What is another alternative for people that dont have time and dont have money for expensive equipment? Any suggestions welcome please. I know theres a lot of negativity by saying I cant… but I want to lose and there are obstacles.
Simple walking. start off slowly with a 10 minute stroll each day than work your way up to two 10 minutes strolls each day until you can tolerate walking 30 minutes each day. When you feel your heart rate rise, slolw down. don’t overdo all at once. you don’t need any equipment and walking is a cardio you can handle.
kids love parks…when you pick the kids up from school dont go home go to a park and play kick ball or any sport incorporate your kids into your loss…or simply load them up and have a family walk around the neighborhood or if you can get to a park play outside…the biggest thing here is to get moving…don’t worry about strenghth training worry about cardio is your best friend or if u dont want them to know ur trying to lose which is a very bad idea get a jump rope and step outside and jumprope or do that with the kids..I’m so serious this little stuff works…be more careful about what you put into your body and your children’s body buy some fruit and a hobo purse and feel it up with all sorts of goodies like fruits and i use nutri-grain bars and i always eat fruit. I just started this and if you don’t believe me then check out my vide blog and see what I look like Youtube-SideXSideProductionz—-http://youtu.be/h0Y6_RF1bLM…i’m telling you what I do and u can see me change with you…i’m gunna upload a video every week until i reach my goal. I have two kids and we play together i get them involved and alot of times I run out of breath but I play until I do…if u have older kids…wrestle with them…Just move!!
I’m still working on my loss. It takes full comittment. This week I avoided all dairy, grains, and meat and increased my exercise to 3-4 mile walks, walking fast enough to break a sweat. My dietary fiber was higher than my total carbs intake according to fitday.com. I lost 7.4 pounds. Today I started Gilad’s workouts for thighs and buns. You can youtube them if you dont have his dvds. I will reintroduce lean chicken and fish in 2 days. Hoping to see one-derland soon! Best part is I feel amazing, no congestion, no bloating, and slept better.
What is my body fat
Large frame
5’4
262 pounds
I lost 11 .5 stone 5 years ago injured my back the put all the back on I am mow for the past two weeks been following my calories and cycling 3.8 miles twice a day bit I cannot walk. After two three steps I’m out of breath I need to and must walk but I don’t know where to start. Apart from fluid retention in my right leg and weighing 24.7 stone I have no health problems or on any medication I’m 43 and have no kids and work full time – please help.
try water workouts it puts less strain on the joints but its awesome
Still on the road to losing this & I found a website that is really helping me. As long as you’re honest with yourself & put in acurate info, it really helps you see how you’re doing. it really makes me hold myself accountable. http://www.fitday.com …it gives you all the tools you need to see your progress, what you’re doing wrong, & how to fix it. i didn’t realize how many carbs were in the foods i was eating! it shows you graphs to help you see how to balance your nutritional intake. it charts your loss & even shows you calories burned vs. calories eaten. it’s really helping me find my way plus it’s free! i hope this is of some help to you guys!
I just started to try and change my ways and to lose I’m 28 and 5’10 245lbs.I’m trying to do 2 hrs of cardio a day with some work mixed in there is that to much cardio for starting out?
The thing is, you have to really want to lose , in order for any healthy eating program to work. If you starve yourself, it won’t work, your body will rebel.
Set small goals, and take it meal by meal, and if you have an off day, forgive yourself and move on. Take a photo of yourself at every 10lb loss, drink plenty of water every day, and last but not least MOVE. Start with 3 ten minute walks a day, and it will happen, but again, you have to really want it.
Good luck to those who need to lose, and even more luck to keeping it off. j
I really like your writing style, fantastic information, thanks for putting up :D.
I’m 27, 5’6, and 260 pounds mother of two. My youngest child is 3 months and I feel like the has came on even after having her, even though I weigh only a pound more than right before I became preggo I feel bigger. I’m on this low carb diet with my best friend and husband now, we go to the gym, I only started on Tuesday and I’m trying to get it in my mind that I can’t expect to see results automatically that I have to work for them. I’m not sure about all the details on what I need to do, eat, how much to workout, my calorie intake, or anything since I am being this process???!!! I’m lost, I guess you can say. I’ve cut out soda which was my major problem(haibt) and I do feel better just by doing that. Any suggestions? Thanks!! 🙂
Talk to your doctor! He/she or a registered dietitian will have tons of info for you about working out and calorie intake suited for YOU. It also helps because you not only have an ally in the process, but someone to hold yourself accountable towards. When I went back to my doctor a month after my first visit, she was ecstatic I’d lost 9 pounds. It felt so good to have someone rooting for me, and to know that I wasn’t going to inadvertently hurt myself by cutting out too many calories or working out too often.
I, too, was discouraged by not seeing results immediately. But then again, the first time I went to the gym I could only work out for 20 minutes and it felt like torture! By the 30th time, I was looking forward to the workout, if you can believe it! So stick with it. Seriously! And I guess I had the mindset of, I’m fat now, I’m unhealthy now. Even if I don’t see ANY loss, going to the gym is something GOOD for me and GOOD for my body and a step in the right direction. I can’t make it worse!
Good luck!
Hello to the board here – quick update. Now at 95 pounds down from when I began in February. 7 months and 95 pounds. Hope to be down 100 in about 3-4 weeks, realistically. Weight coming off a little slower, but workouts increasing as well. My BP is down to 112-69, my cholesterol is awesome and at 42, I haven’t felt this good in at least 7-8 years, maybe as many as 12.
STBFBG: How do you do it? I am a female at 309.5 pounds. I have lost in the past and as soon as I would get to working out the would just melt off. Now at 25 years old, 2 kids later, and at my heaviest ever I just can’t get the off. I started counting calories, drinking nothing else but water, and exercising on Sept 6th. I lost 6 pounds and gained 3 pounds back this morning. I don’t understand what I could be doing wrong and why it is so difficult now to lose the . If you have any advice to share with me please do, I could use all the advice right now. I’m almost at the point of wanting to give up.
Thanks!
Laura
I’m in a similar situation, I weigh 313 lbs and have lost in the past but didn’t stick to it. And guess what? The came back with a vengence. You are probably thinking, what can I tell you? Nothing, right? However, I’ve read and researched extensively on loss programs, exercising, maintaining healthy glucose levels, nutrition, and vitamin/supplements(basically researched on how to change my lifestyle and maintain the changes). You want to get familiar with the low glycemic index and combine it with an exericise regiment. Understanding how different foods affect your blood sugar levels can help you plan your meals and make better choices. It is not easy but it can become easier, the more you practice it. You have to retrain your body and your brain. Low and complex carbs are key components to changing your life. The body will resist your efforts but if you persist you will succeed. I’ve lost ten lbs and have at least 150 more to go. My outlook is positive which can boost your esteem and help navigate your path to a healthier you. Did I forget to mention, that I went from a size 26 to 24? I know that is not much but it puts one step closer to my goal. The goal is not a finish line, it’s a climax(which is great but you must come down). Now what to do? Maintenance. Meaning what? How to keep your off. All the things that you did to lose the you must keep doing them, but not as intense. Death is the only cure to permanent loss(lol here). You already know how to gain (much too easy) and know you have armed yourself with the tools to lose the and keeping it off. It takes CONSISTENT DISCIPLINE! Am I saying that you will never eat something that’s not healthy? No, but what I am saying indulging every now and then won’t hurt you, unless you have health issues or poor self control. If you gain two pounds don’t obsess over it, just remember how you gained the and STOP DOING IT. It’s easier to lose 2 lbs than 200 lbs. In closing, we remember, Rome wasn’t built in a day(you didn’t gain all the over night and you are beautiful at 300 or 130 lbs).
CONGRATS and thank you so much for your posts….they really motivated me. I’m down 11 pounds since I found this site!! Thanks so much STBFBG!
2011-09-21 : 240 pounds : will update as soon as i loose 100 pounds
Lost 40 pounds 🙂
Hello, My name is Mario. I am 22 years old, 5`4, and weigh 280 lbs. I got a full check up on my health for the first time the other day. My cholesterol was great, sugar was low, blood pressure was good, glucose was good. Basically I have a very healthy body. However I am 115 lbs over according to the BMI charts. So looks like its time to loose it. I tried to cut out sugar and fast food for 2 months and only lost like 5 lbs. I have always been pretty active, I am a big sports fan and like to play it. So is there any advise on how to loose it? My whole family is fat as well, dont know if that matters.
Hey Mario,
I am 19 5’11 and weigh 260. In August I posted on here weighing about 284. So I dropped about 25 pounds in about a month. I use a DVD workout program called Insanity and a shake called Shakeology. Sold by Team Beachbody. It has worked so well so fast! I highly suggest checking these programs and shakeology out they make P90X. I use loseit.com to track my calorie intake and have tried to eat better along with drinking Shakeology once per day and green tea. I have so much energy and I can do so much more than I could when I started. go ahead and email me at mattharrisglobal@me.com I can give you more information if you like.