10 Tips to Lose 100 Pounds Safely
10 Tips to Lose 100 Pounds Safely
When it
comes to losing 100 pounds (45 kg) or more, the large number can seem quite
intimidating, especially if you’re just getting started.
Fortunately,
there are proven strategies that can help you.
Here are
10 tips to help you lose 100 pounds safely.
1. Track your calorie intake
To lose
weight, your body needs to burn more calories than it consumes.
There are
two ways to do this — eating fewer calories or exercising more.
Tracking your calorie
intake helps you stay aware of how many calories you consume
per day, so you can know if you’re on the right track or need to make
adjustments.
In fact,
a review of 37 studies including more than 16,000 participants found that
weight loss programs that involved tracking calorie intake led to losing 7.3
pounds (3.3 kg) more per year than programs that did not.
The
number of calories you need to consume per day depends on various factors, such
as your starting weight, lifestyle, sex, and activity level.
To
determine how many calories you need to eat to lose weight, use the calculator here.
The two
most common ways to track calorie intake are with an app or food journal.
That
said, it’s important to note that simply tracking calorie intake may not be the
most sustainable approach to lose weight.
However,
tracking calories can work exceptionally well when paired with healthy
lifestyle modifications, such as eating more vegetables or exercising
regularly.
SUMMARY
Tracking your calorie intake can
help you stay on track with your weight loss goal, especially when combined
with a healthy diet and lifestyle modifications.
2. Increase your fiber intake
Fiber is
a type of indigestible carbohydrate that can aid weight loss.
This is
because fiber slows the rate the stomach empties its contents, which in turn
may help you feel full for longer.
In
addition, studies have shown that fiber, especially soluble fiber, may reduce
the production of hunger hormones, such as ghrelin, and increase the production
of fullness hormones, such as cholecystokinin (CCK), glucagon-like peptide 1
(GLP-1), and peptide YY (PYY).
By
curbing your appetite, fiber may help reduce your calorie intake and lead to
effortless weight loss.
For
example, one dated review found that increasing daily fiber intake by 14 grams
was linked to eating 10% fewer calories daily and weight loss of 4.2 pounds
(1.9 kg), without making other lifestyle or diet changes.
That
said, more recent research is needed.
Foods
that are high in fiber include most vegetables, fruits, nuts, whole grains, and
seeds. Alternatively, you could try taking a fiber supplement, such as glucomannan.
SUMMARY
Fiber can help you stay full for
longer, which in turn may reduce your calorie intake and help you lose weight.
3. Increase your protein intake
To lose
100 pounds, increasing your protein intake is important.
Diets
higher in protein have been shown to boost your metabolism, curb your appetite,
preserve muscle mass, and may reduce harmful belly fat .
In fact,
research has shown that simply following a higher protein diet may help you
burn an additional 80–100 calories per day.
In one
study, women with excess weight whose diet comprised 30% protein lost 11 pounds
(5 kg) over 12 weeks, without restricting their calorie intake.
Moreover,
a higher protein diet may
help prevent weight regain. For instance, a study found that consuming
supplemental protein, which resulted in a diet comprising 18% protein compared
with 15% in another study group, prevented weight regain by as much as 50%.
Choosing
healthy foods, such as meats, seafood, eggs, nuts, seeds, and legumes in favor
of other foods is a great way to increase your protein intake.
SUMMARY
Increasing your protein intake
may help you lose weight by boosting your metabolism, curbing your appetite,
and reducing belly fat.
4. Cut back on refined carbs
Reducing
your refined carb intake is an effective way to lose weight.
Refined carbs,
also known as simple carbs, are sugars and refined grains that have been
stripped of nutrients and fiber during processing. Common sources of refined
carbs include white bread, white flour, pasta, sweets, and pastries.
Refined
carbs are not only a poor source of nutrients but also tend to have a high
glycemic index. This means they are digested and absorbed quickly.
This can
cause rapid spikes and dips in blood
sugars, followed by increased cravings, hunger, and a higher risk of
overeating.
In
addition, some research has linked a higher intake of refined carbs to carrying
more visceral fat — a type of fat that is linked to a higher risk of chronic
diseases like heart disease.
For
example, a study including 2,834 participants discovered that a higher intake
of refined carbs was linked to carrying more belly fat, whereas a higher intake
of whole grains was linked to carrying less belly fat.
Also,
it’s a good idea to cut back on soda, juice, and energy drinks. These beverages
are often packed with sugar and calories, lack other nutrients, and contribute
to weight gain over time — all without filling you up.
Aim to
swap refined carbs for whole-grain alternatives, such as brown rice, quinoa,
couscous, and whole-grain bread, or for more high protein foods.
SUMMARY
Choosing more whole-grain carbs
and protein-rich foods instead of refined carbs can help you stay full for
longer and aid weight loss.
5. Hold
yourself accountable
With a
goal such as losing 100 pounds, willpower alone is not always enough to ensure
long-term success.
That’s
where accountability is important. It helps you stay on the right path for
weight loss success and allows you to make adjustments along the way.
One way
to stay accountable is to weigh yourself more frequently. Research
has shown that people who weigh themselves more frequently are more likely to
lose weight and keep it off, compared with people who don’t weight themselves as
frequently.
Another
way to stay accountable is to keep a food journal. It allows you to keep track
of your food intake, which can help you lose weight and keep it off longer.
Lastly,
you could try partnering with a friend who has similar weight loss goals, or
joining an in-person or online weight loss community. Doing so can not only
help you with your goal but also make things fun to help keep you motivated.
SUMMARY
Staying accountable can help you
lose weight. Several ways to do so is weighing yourself regularly, keeping a
food journal, and having an accountability partner.
6.
Fill up on vegetables
Though
most people know that vegetables are very
healthy, research shows that around 91% of people in the United
States do not eat enough of them.
In
addition to being healthy, vegetables have other qualities that can help you
lose weight.
To start,
vegetables are a good source of fiber — a nutrient that can slow the rate of
stomach emptying and increase feelings of fullness
Also, vegetables tend to have a high water content,
which gives them a low energy density. This means vegetables are low in
calories for their weight.
Consistently
choosing low energy density foods, such as vegetables, in place of refined
carbs, allows you to eat the same quantity of food and still slash your calorie
intake.
In fact,
studies show that adults who eat vegetables more frequently tend to weigh less.
SUMMARY
Vegetables are high in fiber and
have a low energy density, meaning they can help you stay full for longer while
consuming fewer calories.
7. Do more cardio
Exercise is
important when it comes to losing a lot of weight.
Cardio,
also known as aerobic exercise, is a popular form of physical activity that
helps burn calories and promotes heart health.
In fact,
studies have shown that cardio alone can aid fat loss.
For
example, a study in 141 participants with excess weight or obesity analyzed the
weight loss effects of doing 400 or 600 calories worth of cardio 5 times per
week for 10 months, without watching their calorie intake.
Researchers
found that participants who did 400 and 600 calories worth of cardio lost an
average of 8.6 pounds (3.9 kg) and 11.5 pounds (5.2 kg), respectively.
Similarly,
another study in 141 participants observed that doing just 40 minutes of cardio
3 times per week for 6 months led to a 9% decrease in body weight, on average.
In
addition, studies have shown that cardio can help you burn harmful belly fat,
which is also known as visceral fat. This type of fat sits in the abdominal
cavity and is linked to a higher risk of type 2 diabetes, heart disease, and
certain cancers.
If you
are not used to cardio, try walking more frequently during
the week and slowly progress toward jogging or running as you begin to feel
more comfortable. If walking puts too much stress on your joints, try doing low
impact cardio exercises, such as water walking or cycling.
SUMMARY
Cardio helps you burn calories,
which can aid weight and fat loss.
8. Try resistance training
Resistance
training, commonly called weight lifting,
can assist weight loss.
It
involves working against a force to improve muscle strength and endurance.
Though it’s commonly done with weights, you can do it with just your body
weight.
Resistance
training can aid weight loss by slightly increasing your
metabolism, causing your body to burn more calories at rest.
For
example, a study in 61 people found that 9 months of regular weight lifting
increased the number of calories they burned at rest by 5%, on average.
Similarly,
another study noted that 10 weeks of regular weight lifting increased the
number of calories burned by 7%, helped reduce blood pressure levels, and led
to 4 pounds (1.8 kg) of fat loss, on average.
The
easiest way to get started is to go to the gym, but you can try resistance training
exercises, such as squats, lunges, sit-ups, and planks, at home using your body
weight.
If you
have never been to the gym before, consider getting a personal trainer to help
you understand how to use the equipment properly and reduce your risk of
injury.
SUMMARY
Resistance training helps
preserve muscle mass and may boost your metabolism, which in turn can aid
weight loss.
9. Practice mindful eating
Mindful eating involves
practicing mindfulness and focusing on being present in the moment when you
eat, aware of your physical and psychological hunger signals, and paying
attention to your emotions.
There are
several ways to practice mindful eating, but the most common ways include eating
slowly, chewing food thoroughly, and avoiding distractions while eating, such
as your phone, computer, or TV.
Research
has shown that eating slowly — a mindful eating practice — can help you eat
less while feeling fuller and more satisfied.
Another
study in 17 men observed that eating slowly led to a greater release of
fullness hormones, such as peptide YY and glucagon-like peptide-1, as well as
greater feelings of fullness.
Additionally,
a review of 19 studies found that incorporating mindfulness into a weight loss
regimen led to weight loss in 68% of the studies .
SUMMARY
Incorporating mindful eating into
your weight loss routine can help you eat less, lose weight, and enjoy food
more.
10. Consult a dietitian
With a
large weight loss goal like losing 100 pounds, it’s an excellent idea to seek
the support of a qualified professional, such as a registered dietitian.
A
dietitian can not only help you determine the best way to lose excess fat
without being too restrictive but also offer you support along your journey.
What’s
more, studies have shown that working with a dietitian on your weight loss journey
can lead to significantly more weight loss than going at it alone, as well as
help you maintain the weight loss afterward.
Gathering
a dietitian’s input is especially important if you have a complex medical
condition. A dietitian can ensure you lose weight safely, without significantly
compromising your health.
SUMMARY
A dietitian can help kick-start
your weight loss and point you in the right direction. This is especially true
if you have a complex medical condition.
How fast can
you lose 100 pounds safely?
It’s
important to note that losing 100 pounds will likely take at least 6 months to
a year or longer.
Most
experts recommend a slow but steady rate of weight loss — such as 1–2 pounds
(0.5–1 kg) of fat loss, or around 1% of your body weight, per week.
People
with a higher initial body weight should expect to lose more pounds than people
with a lighter initial body weight. However, the rate of weight loss tends to
be similar percentage-wise.
For
example, a person weighing 300 pounds (136 kg) may lose up to 10 pounds (4.5
kg) over their first 2 weeks of dieting.
Meanwhile,
a person of the same age and sex weighing 160 pounds (73 kg) may only lose 5
pounds (2.3 kg), despite consuming a similar calorie intake and exercising
similar amounts.
However,
it’s quite common to experience more rapid weight loss when you first start a
weight loss program, particularly if you are following a low carb diet.
This is
commonly due to a loss of water weight. As your body burns more calories than
it consumes, it dips into its reserve fuel sources, such as glycogen — the
stored form of sugar.
Glycogen
molecules are bound to water, so when the body uses glycogen, it releases its
bound water.
Though
most people want to lose weight fast, it’s important to not lose too much weight
too quickly.
Rapid
weight loss may come with several health risks, including:
- malnutrition
- gallstones
- dehydration
- fatigue
- hair loss
- muscle loss
- constipation
- menstrual
irregularities
SUMMARY
You can safely lose 1–2 pounds
(0.5–1 kg) of fat, or around 1% of your body weight, per week.
The bottom line
Though
losing 100 pounds may seem like an intimidating goal, it is possible and can be
done safely by making several diet and lifestyle adjustments.
Proven
strategies to help you lose weight include tracking your calories, increasing your protein
intake, eating more fiber and vegetables, cutting back on refined
carbs, doing more cardio and resistance training, practicing mindful eating,
and holding yourself accountable.
If you’re
still unsure where to start, it’s a good idea to seek professional support from
a dietitian, as they can point you in the right direction, especially if you
have an existing medical condition.
With a
little time, patience, and a good support system, it’s possible to lose 100
pounds or more in under a year, depending on your starting point.
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