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.
It’s been a few months since I’ve posted, so here it goes. I’ve still only lost 20 pounds since December. I lost my motivation for a while, but instead of gaining , I have only plateaued. It’s time to get back on the wagon and start again. My Gazelle seems to be getting dusty…not a good thing. One thing I noticed is how hard it is to cook healthy dinners that my kids will eat too. My son is a picky eater, although my daughter will eat just about anything. Does anyone have any good recipes that are “kid-friendly” but still really healthy?
I figure I still have a good 75-80 pounds to go. It’s definitely depressing to think of it that way, I prefer “I’ve already lost 20!” I’m not sure if I’ll be able to complete it by December, but I still may be able to if I really get motivated and stay there.
If anyone has any advice, please let me know. Thanks and good luck to all!
BTW~ Alesha, I like that last quote by Margaret Thatcher “You may have to fight the battle more than once to win it”~
Some Phrases that could help:
The chains of habit are generally too small to be felt until they are too strong to be broken. -Samuel Johnson
The difference between try and triumph is just a little umph! -Marvin Phillis
You may have to fight a bettle more than once to win it. -Margaret Thatcher
why is red meat bad to eat while dieting? what else are huge “no nos”
hi im 21 have a 2yr old son im 5’10 and weigh 290lbs the most ive weighed was after i had my son i weighed 341 ive lost a little since not much but some i feel better no more back pain but i want too loose at least 100 lbs in 1 yr by june of 2010…my family never has eatten right so i dont have much support form them they eat alot of rice beans fried foods…being my hubby black n puertorican my family russian and polish not good…but no excuse…how do i do it???how do i loose 100lbs in a yr??? i excercise imgoin too start excercising 2x a day instead of 1…i dont drink pop but not enough water…i drink alot of juice…i eat sweets hre in there but dinner i chow down i dont eat breakfast or lunch i know big mistake…but a lil support would be great give me some tips…phrases something please thank u and godbless…
Hi. I am 22, 5’8” and weigh 300 pounds. I did weigh 275 before i got pregnant but gained 30 pounds before my miscariage. I have always been a fatty, i came to terms early in my life with being able to call myself fat and I’m okay with others saying it also, although you need to be family for me not to get slighty offended. I have already lost 6 pounds, although I think that was water and i wieghed with my clothes on at the time, 300 is naked. I want to get down to a healthy and ideal for my body frame, age, but I’m not really sure if the recommended 150 is right for me but that is my goal I guess.
I am wanting to do this mainly because my fiance weighs 130 at the most, that’s drenched in water and clothed head to toe and is 5’8” also.lol. He is concerned about my health and wants to help me. So I told him to give me incentives and goals to reach and reward me when i reach them, his idea was that when i get to my healthy and able to fit into a sexy dress, that we would finally get married, we have been engaged for about a year now, and he is relunctant to set a date. i took him up on that offer, but made him set mini goals for me also, every 10 pounds, he does something special for me. the first 10, i can finall go visit him (we live 4 hours apart right now) and at 20 he takes me for a moonlite walk. which is a big thing for him to do honestly, he hates going out. In exchange for me doing this, he is going to get into shape also, he is going to gain the wieight that he needs and wants to become sexy. He told me that his ultimate goal was to have us share clothes, he wants to me wear his military uniform (he is joining in 3 months). I know that this is going to take a while for me to do. I have a serious motivation problem although I can eat right with no problem, i have started eating 1500 cal a day but i can’t seem to get into working out regularly. I have tapes and end up doing them late at night when I simply get bored. I am also going to start buying groceries when I visit him so that i will have my veggies and fruits i need and take my tapes with me i guess. I rally like that i found this site, I hope I get the support and confidence I need from you guys. 🙂
Hi everyone! I am 23 5’0 245lbs and overall happy with myself. I am an optimistic person wanting to loose some . I do not want to be skinny. I guess I want to go back to 200lbs. Any suggestions?
Hi everyone. I started my loss challenge a week ago. I’m 22, 5’4 and 240lbs. Ive been fat almost all my life and I seriously want this to be the year when I turn things around. I want to lost at least 80lbs. I cut out breads, red meat, and juices/sodas and I’ve added vegetables. I’ve done this before and lost about 25 lbs in 4 months. But unfortunately I gained it back and more. I’m just sick of being fat and not wanting to go out. My 20s are supposed to be filled with fun and excitement, instead its just inhibition and sadness. I think my biggest issues are portion control and staying motivated. I would only eat once or twice a day but I admit the meal sizes were big enough to satisfy a 300 pound burly man. I want to see immediate results and I know its not going to come. I’m already discouraged because I lost 2 pounds at the end of last week but I seemed to have gained one over the weekend. I think I’m just not going to weigh myself at all….until maybe around July or August. I hope to lost about 30 pounds by then.
Tere, how did you lose the ? working out and eating right i am sure…but do you have a schedule? that is amazing people can actually lose that much ! how long did it take you? aleshab1131@live.com
KIM!! LATASHA!! email me at aleshab1131@live.com I am in a similar situation… i weigh like 260 (or more…its been so long since i have weighed myself) i am 5’4″ , 20 years old, and have two kids…but i want to lose 100 pouds (at least) and i have no ambition…love food…stay at home mom…i need to lose , i have to lose , and i want to help others along the way!!
Wow, can I relate. I too am a skinny athlete in a fat person’s body. My entire life I was very active in sports and maintained a healty between 140 and 175 (I am 5’11”). When I got pregnant with my daughter in 2003, I was 160lbs. When I delivered her in March of 2004, I was 235 lbs. I immediately started watching and quickly got back to about 190 within about 1 month. However, from that point forward I began gaining. Five years later I stand on the scale and I am ashamed and embarrassed to see 304lbs. I want to get back to 170lbs or less which means I need to lose at least 134lbs. It seems like an insurmountable task at this point, but I have a five year old I want to take to the pool, roller skating, and to hundreds of other places I just don’t take her right now. I want to find cute summer dresses again and throw on jeans and a t shirt to go to a friends. I am 28 almost 29 and I am done being fat. On my 30th birthday, I want to look good and enter my 30’s feeling and looking better than I did for most of my 20’s. I know have a tread mill and a fridge full of the right foods. My first goal will be to break 300lbs by next Thurs. I will let you know how I did.
Thanks leah, I am going to start small, except it’s SOO easy to say it… but extremely hard to make it happen =/
Hope everyone is doing well. I can’t believe how slow the last pounds to the first 100 lb have been! lol I am 3 lbs away from my first 100 mark. Then I still want to lose another 62 before I go i for plastic surgery… providing I can find the way to get the $ to do it, right!? lol Well, I still prefer the flabby loose skin in pants that are 10 sizes smaller!! lol The glass is half full. 🙂 Hope everyone is enjoyng the journey and mostly making the trip!
BKJSuh in my experience with trying to lose (since I was a freshman in high school oh so over 8 years ago) is that you cannot stress your body out by slamming it with tons of exercise all at once. I used to have a lot of the same problem that it sounds like you are having. My advice is to start small…especially start with watching your calories/fat intake. I’m not saying cut down to 500 calories a day because that is unrealistic. However, normally a 1200 per day calorie diet is pretty healthy. Also try walking at least 30 minutes a day and maybe lifting 5 lb s and doing exercises…Once you start slowly and you start to build up in a couple of months try increasing your activity. The idea is not to start it all at once but to start slowly. Losing normally means changing your lifestyle and it’s not going to happen at all once. Take your time!!! Good luck…
I’ve been reading over these comments. I’ve been trying to lose because I have developed a serious stomach problem over the past year. I do not have a ton of to lose. However, I am a lot heavier then I would like to be. I am 5’8″. I was at 220lbs on March 24th and now I am down to 200 on April 19th. That is right now about 5 lbs per week. One website that I have found that has been GREAT is http://www.sparkpeople.com it works kinda like watchers excepts it helps you monitor your caloric intake and also helps provide meal plans and everything you may need. HOWEVER, the best is that it FREE…. Please excuse me when I say that Charles “Dick”eson was very rude and obviously needs an attitude readjustment. I just wanted to let everyone know about this great website because it has really helped me keep up with what I put into my mouth and keep track of the amount of cardio and s that I do per week.
How is it going guys, I been TRYING to loose over 2 years, ever since I started to attend high school I felt really embarrassed. The problem with me isn’t eating, it’s consistency… when ever I get “pumped” I exercise intensely. Except it only lasts short period of time, than I feel de-motivated (probably because I get tired after… and I hate that sensation). Than I don’t do anything for 5-6 months. Than suddenly I will crave for exercise. This pattern has been repeating for 2 years!
Hopefully I will exercise everyday and loose some of those stuff that’s packing in my belly!
Hello everyone,
Wow, this is a great post..I have read a lot of comments that has been post here and found it encouraging and uplifting. I admire everyone except “Charles Dickenson” for taking the chance to CHANGE. About 6 years ago I was in the best shape of my life, I had lost well over 150 pounds. About a year later I lost my 19 year old brother to Cancer and gained all my and more since then. I went through a lot dealing with his death and trying to keep my family close together.
My girlfriend then, wife now never gave up on me. We try numerous of times to start a new lifestyle(noticed I didn’t say diet…sounds like your being restricted when you say “DIET”) but there is always and EXCUSE. I now weigh over 400lbs my heaviest and on what I CALL my 21 day Trial period. To my surprise we have been staying on it for almost 21 day. My wife has lost almost 10lbs(she weighs 171 pounds before) and I don’t know exatcly how much I weigh because the scale doesn’t read my but I feel better, pants are a little looser, energy is sky rocket, and I’m a little bit flexible(bending to get things). After the 21 period phase we will continue with the 12 week program. The purpose of the 21 day peirod is to ensure that you can stick to a new lifestyles, you can’t just jump into things and expect things to workout. If during the 21 day period you slip up or just happen to not be in the mood to workout then you HAVE TO start the 21 day again. It’s a great source for those who lack motivation and setting goals.
I know a lot about losing , I’m just one of those who is stupid enough to NOT put it into perspective. The “IF’s” “BUT’s” Could’ve, should’ve..yeah I been there. There is one thing I want to share and I know listening to a 400 pounder sounds insane but find your MOTIVATOR. When you find your MOTIVATOR it makes things a lot easier. My family have history of cancer so my motivator is my son, he’s 3 now and I plan to live to see him grow up to be a greater person then I will ever be. I am on a Journey to lose 200lbs at the same time I want to learn about others because the ultimate goal of mine is to help others succeed has well. So if you can email me and answer the following question or words of encouragement that would be nice has well Thank you and good luck to all of you. I know you can do it.
What are some of the things people can never understand about being 50lbs or more over? What would be the hardest thing for you to give up on being on a new life style? What would you like to know more about, exercise or nutrition? If you had to lose 100lbs, would you pay for a program to help you step by step to do so? Do you think a motivational book could help you start a new lifestyle?
Again, Thank you and if I offended anybody….I am sorry. Take care and have a great day.
Sam (Jaie06@yahoo.com)
To add to what I wrote earlier is that I didn’t mean my fiance wants me to lose . What I meant is I don’t know if I will ever get the off and since I want have a wedding until I have lost the , will my fiance get tired of waiting on me to marry him?
Hello, I weigh 260 pounds and I plan on getting married in April 2010 (1 year). I refuse to be a fat bride this should be the happiest day of my life but, If I haven’t lost 100 pounds by then I will probably postpone the wedding. My fear is will I lose the before I lose my fiance?
I would like to start a weekly weigh in/goal setting. If anyone is interested in joining the loss journey, please email me at goingtolose2009@yahoo.com. I will set up either a yahoo group, blog for us to set our weekly loss goals and to share tips, motivation etc in this 100lb loss journey.
Reading through all the comments gives me hope, thank you everyone!
About 3 years ago (at age 16) My steady was at 330ish, And have managed for the last year to keep it below 295, i tend to go down to the 260’s and 270’s sometimes but end up gaining it all back and end up at 290 again.
Thanks again, If you guys could do it, so can i!
i am desperite! i need honest people to help me get motivated. i am 27 with 3 kids. my oldest asked me the other day why my knees were so much bigger then her teachers. i am devistated by this. when my kids start to nitice it, then it really is an issue. i weigh 257 and want to get down to 150-175. i dread that summer is right around the corner because i fear having to climb the stairs to my kids’ school to drop them off and pick them up. my husband and i decided to get a dog so that i will have a responsability to go for a walk other them myself, but we wont be getting the puppy until the end of july. please, any support would be so helpful. email me anytime @ coalternativeparents@gmail.com