By dietcherry Latest Reply 2012-05-25 11:46:41 -0500
Started 2012-05-17 22:11:37 -0500

If you are trying to lose 100 pounds, beyond diet and exercise you may need to examine other areas of your life to understand how best to achieve weight loss.

People who have 100 pounds or more to lose know all about what they should be doing to lose weight, says Gail Curtis, assistant professor at Wake Forest University, Winston-Salem, NC. In addition to nutrition and exercise, Curtis says it is important to consider stress, your sense of fulfillment, your work and home environment, and even people in your life who may be sabotaging your best diet efforts. Then you can concentrate on developing and sticking to a weight-loss plan.

How to Lose 100 Pounds: It Starts With Counting Calories

Counting calories is going to be a part of this process. Here are guidelines to follow:
If you want to lose a pound a week, you have to cut out 3,500 calories, or roughly 500 calories a day.
You never want to eat fewer than 1,200 calories a day, “and that’s on the low end,” says Curtis. You can always increase your physical activity, however.
You can safely aim to lose 1 percent of your body weight per week; a woman weighing 250 pounds should aim for a 2.5-pound loss per week, eating about 1,250 calories less per day.
Counting calories involves not just the food you eat, but also the calories you burn through exercise.
Keep a journal of what you ate, how much you exercised, and your thoughts and feelings at those times, and limit yourself to one weekly weigh-in to avoid focusing too much on the scale.

Good nutrition is key, says Curtis. Many people who want to lose 100 pounds are used to eating foods that are high in calories and low in nutrition. The challenge is to practice the reverse: Learn to eat the correct portions of foods that are low in calories but high in nutrition, such as fruits, vegetables, whole grains, and low-fat dairy.

The Right Mentality to Lose Weight

How to Lose 100 Pounds: Break It Down Into Stages

How long it will take to lose 100 pounds varies — a 250-pound woman might need 40 weeks or more to achieve her goal — but Curtis recommends that you develop weekly and monthly goals that will help you track your progress and avoid becoming overwhelmed or discouraged. Attainable, feel-good goals include:
Being able to get down on the floor and play with your children or grandchildren
Being able to walk around the mall without feeling short of breath
Being able to do 20 minutes of physical activity three days a week — mornings are best, says Curtis (and work up to 30 minutes most days of the week)
Eating four servings of fruit or veggies every day of the week
Eating a healthy breakfast every day that includes a low-fat protein

How This Man Lost 100 Pounds

How to Lose 100 Pounds: Exercise Is Non-Negotiable

Being physically active is an essential part of losing 100 pounds. “This was the biggest challenge for our clients,” says Curtis. “They would say they couldn’t do it because of their ankle or their back pain. But everybody can do an exercise program.”

Curtis recommends:
If you have a lot of joint pain, start with chair or water-based exercises.
Try walking short distances and gradually building up your endurance.
Involve a physical trainer or an exercise buddy as you get moving again.

How to Lose 100 Pounds: The Aftermath

Many people worry about how their body will look once they lose 100 pounds. This “depends on your age and condition of the skin,” says Curtis. “Some people’s skin will retract. For some it will not.” Once you reach your goal, if you find that sagging skin bothers you, you might want to investigate cosmetic surgery to remove excess skin.

Of course, the health and fitness advantages of losing 100 pounds, plus how much better you will look and feel in clothes, will more than make up for any after-effects of your overweight. With determination and a few smart diet strategies, you can achieve your goal.

27 replies

Melode 2012-05-22 17:12:40 -0500 Report

Such a nice article. I really want to lose a lot of weight too. Just not enough will power usually :/ but I am working on it. Hopefully I can lose weight sometime soon!

mkhojh99 2012-05-20 12:03:45 -0500 Report

very good read!!! Specially for someone whos considering a gastric surgery. I dont think I even come close to eating 1200 calories a day but gonna buy a notebook today to journel food and excerise.

classof78 2012-05-20 14:10:30 -0500 Report

I did this-I bought an appointment book that has the times already in it. That made it easier to see when I was eating the most calories, and helped to spread them more evenly thru the day. I also left it open on my desk for anyone to see. Then I would be too embarassed to eat the junk food since I would have to write it down, and someone could see it. The end of sneaking!

dietcherry 2012-05-20 22:44:43 -0500 Report

What an excellent idea youve hit on!!! Accountability to others for what we choose to eat would motivate all of us to choose wiser !!!!!!

Nick1962 2012-05-19 18:02:13 -0500 Report

Good article and all adivice is spot on (especially about what's left of a body afterwards at my age unfortunately). Everyone has buts - "I'd exercise more but…" or "I could eat less, but…". If you really want it, you have to get off the buts.
Only thing I did different was not to set weight number goals. I tried telling myself that I'd lose 2 pounds/week. Some weeks I missed that goal and got depressed, and that was no good. Some weeks I lost 5, and was happy, but depressed again because I didn't the following week. I finally said enough of the emotional roller coaster and lived with what I lost weekly no matter what.

dietcherry 2012-05-20 22:47:03 -0500 Report

Thanks for your input Nick! Your response reminded me of what a good friend told me once about "but" statements; what comes after the "but" is the truth in the statement :)

jimmuel 2012-05-18 21:50:33 -0500 Report

thats a very helpful discussion,I need this help for planning a wieght loss program

dietcherry 2012-05-18 22:01:17 -0500 Report

I think it makes some really good points for weight-loss and exercise goals so I thought I would share it with all of you :)

GabbyPA 2012-05-18 08:39:05 -0500 Report

This is just what I needed! Thank you so much. I am going to print it out and make a plan. This is very helpful because when you have so much to loose, it gets discouraging sometimes.

dietcherry 2012-05-18 09:23:05 -0500 Report

Shoot Gabby I just realized the link didnt print with the article — sorry for that! This caught my eye because of the goal-setting examples: getting on the floor to play with kids, etc. — very cool!

GabbyPA 2012-05-19 20:36:19 -0500 Report

Little things like that. For me is it getting out of the sleeping bag on the ground when I go camping. That is hard to do anymore. LOL. Age or not, I still should be able to get up.

dietcherry 2012-05-20 22:41:37 -0500 Report

I struggle getting out of the Indian-style sitting position—I can still get in it easy enough but I groan with the effort of getting out of it again! lol