Written by Ryan Raman
Losing weight isn’t an easy
process, no matter how big or small the goal.
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.
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 .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.
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.
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.
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.
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.
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, allow 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.
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.
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.
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.
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.
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
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.
