If a person is 100 pounds more than the ideal body weight, then he or she is classified as morbidly obese. The risks for other diseases like stroke, joint problems, heart issues, diabetes and depression increase manifold. First of all get to know your ideal body weight. One quick way of losing this excess weight is weight loss surgery. However, this should be avoided because of the risks associated with surgery.
It is possible to lose 100 pounds by carefully following a healthy lifestyle and healthy eating. If you are looking to know how to lose 100 pounds, you must be very clear that you are in for a long term effort. But you need to do this because this much overweight can shorten your lifespan.
How Long Does it Take to Lose 100 Pounds
As I said above, in order to lose 100 pounds, you will need to do a long time effort. Health experts agree that the maximum healthy weight loss per week is 2 pounds. You might be tempted to start starving to lose weight quickly, but it is not possible to lose this much weight by fasting because it is not sustainable and you can not starve this long without significant health risks.
One pound of fat equals roughly 3500 calories. In order to lose weight of 2 pounds per week, you will need to burn 7000 more calories than you take in every week. Going by this rate, you will need at least 60 weeks to lose 100 pounds.
How to Lose 100 Pounds Weight
Here are some of the long term weight loss strategies which you need to follow to achieve your goal.
Change your mindset
When looking to lose 100 pounds, the first thing you need to do is to change your mindset. You must be clear that you need to make lifestyle changes in the long run. And these are essential not only for making you slim but also to save you from other health risks associated with obesity. You should also plan ahead because it will require motivation for weight loss to remain steady. It will not be easy, at least initially. You should also be mindful that it will not be an overnight change. It will not be even an over-month change. You need to stick to your diet plan and lifestyle changes for more than a year.
Set small goals
Though your overall goal is big one, try to start small. For example, during the first three weeks, you may set a target to lose 10 pounds because initially the weight loss rate is higher. Then for the next two months you can set a target to lose 20 pounds. By setting realistic weight loss goals, you will give yourself a realistic chance of losing weight. If you try to achieve unrealistic goals with fad diets, extreme diets or fasting, you will end up gaining even more weight.
Watch what you eat
The most important intervention you will be making is about the diet you will take. You will need to make some simple adjustments. We can read a lot about what is healthy weight loss diet but in brief, you need to stay away from sugar, processed foods, high fat foods, sodas, fast foods, pizzas, processed juices etc.
The foods you need to start eating are those rich in fiber, vegetables, fruits, whole grain foods, brown rice, lean meat, dairy, fish, yogurt, avocadoes, and fat burning foods. You need to eat healthy fats. All in all you should include every food group (carbohydrates, fats and proteins) in your diet.
You need to watch your daily calorie intake. It should be around 1200 for females and 1500 for males. Do not drop your daily calorie intake bewlow this threshold. Drink a lot of water during the day to keep yourself hydrates, your metabolism high and to avoid unnecessary hunger. Do not be tempted to skip meals. You end up eating more at later meals.
Watch your snacks
This aspect is mostly ignored when people are looking for how to lose 100 pounds fast. Most of the snacks we eat are unhealthy. Try to eat healthy snacks like nuts, fruits, whole wheat biscuits etc for snacks. Yogurt is also a very good healthy snacks option. You can read more about healthy snacks here.
You must eat snacks between meals because otherwise you will feel a lot hungry at meal times and end up eating more than your body actually needs.
Exercise as a habit
You surely need to get moving to burn calories. One of the biggest benefit of adding exercise to your weight loss plan is that you will be able to share the burden of reducing calories between diet and exercise. You will be able to eat more of your favorite food if you exercise too. The second benefit of exercise will be how good you will feel about yourself during the day: more agile, more alert, more happy.
Initially it might sound intimidating and boring to exercise with this much weight. But you can try with small steps. You may start with a 15 minute walk, gradually turn it to brisk walk, increase your time to 30 minutes and then switch to jogging after around 3 months. Finally you can increase the duration to around 45 minutes of exercise four days a week at least. You will keep your body metabolism high alongside burning calories by exercise.
When looking for how to lose 100 pounds, it is important that you get support from your family or friends. Try to make a weight loss buddy, who will keep you motivated and also keep you accountable. You will need all the motivation you can get so get this support and make the best of it.
In the end, the whole answer to the question of how to lose 100 pounds fast and naturally comes down to following three things:
- Lose weight in a healthy way ( 2 pounds per week)
- Eat healthy food (1200-1500 calories a day)
- Exercise ( moderate intensity exercise for at least 45 minutes a day)
Rest is about sticking to these lifestyle changes. If you can stick to this, you will surely weight 100 pounds less in around a year.