fortunately, there are testify strategies that can help you. here are 10 tips to help you lose 100 pounds safely . plowshare on Pinterest
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 mindful of how many calories you consume per day, so you can know if you ’ re on the right lead or need to make adjustments. In fact, a recapitulation 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 kilogram ) more per year than programs that did not ( 1 ). The number of calories you need to consume per day depends on versatile factors, such as your starting weight, life style, sex, and activity level. To determine how many calories you need to eat to lose weight, use the calculator hera. The two most common ways to track calorie consumption are with an app or food daybook. That said, it ’ mho crucial to note that merely tracking calorie intake may not be the most sustainable border on to lose system of weights. however, tracking calories can work exceptionally well when paired with healthy life style modifications, such as eating more vegetables or exercising regularly .
SUMMARY Tracking your calorie intake can help you stay on lead with your weight loss goal, particularly when combined with a healthy diet and life style 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 abdomen empties its contents, which in turn may help you feel broad for longer ( 2, 3 ). In addition, studies have shown that character, particularly soluble fiber, may reduce the production of hunger hormones, such as ghrelin, and increase the output of fullness hormones, such as cholecystokinin ( CCK ), glucagon-like peptide 1 ( GLP-1 ), and peptide YY ( PYY ) ( 4, 5 ). By curbing your appetite, fiber may help reduce your calorie intake and lead to effortless weight personnel casualty ( 6 ).
For case, one dated review found that increasing day by day fiber intake by 14 grams was linked to eating 10 % fewer calories daily and weight personnel casualty of 4.2 pounds ( 1.9 kilogram ), without making early life style or diet changes ( 7 ). That said, more late research is needed. Foods that are high gear in fiber include most vegetables, fruits, nuts, hale grains, and seeds. alternatively, you could try taking a fiber accessory, such as glucomannan .
SUMMARY Fiber can help you stay broad for longer, which in turn may reduce your calorie intake and avail you lose weight .
3. Increase your protein intake
To lose 100 pounds, increasing your protein consumption is important. Diets higher in protein have been shown to boost your metamorphosis, curb your appetite, preserve muscle mass, and may reduce harmful belly fat ( 8, 9, 10 ). In fact, research has shown that plainly following a higher protein diet may help you burn an extra 80–100 calories per day ( 11, 12 ). In one cogitation, women with excess weight whose diet comprised 30 % protein lost 11 pounds ( 5 kilogram ) over 12 weeks, without restricting their calorie intake ( 13 ). furthermore, a higher protein diet may help prevent system of weights find. For exemplify, a report found that consuming supplementary protein, which resulted in a diet comprising 18 % protein compared with 15 % in another study group, prevented slant recover by a much as 50 % ( 14 ). Choosing goodly foods, such as meats, seafood, eggs, nuts, seeds, and legumes in favor of other foods is a capital way to increase your protein inhalation .
SUMMARY Increasing your protein intake may help you lose weight by boosting your metamorphosis, curbing your appetite, and reducing belly fatty .
4. Cut back on refined carbs
Reducing your refined carb inhalation is an effective way to lose weight. Refined carbs, besides known as dim-witted carbs, are sugars and refined grains that have been stripped of nutrients and fiber during processing. common sources of refined carbs include white bread, blank flour, pasta, sweets, and pastries. Refined carbs are not only a inadequate source of nutrients but besides tend to have a high glycemic exponent. This means they are digested and absorbed cursorily. This can cause rapid spikes and dips in blood sugars, followed by increase cravings, starve, and a higher risk of overeating ( 15 ). In accession, some inquiry has linked a higher inhalation of complicate carbs to carrying more intuitive adipose tissue — a type of adipose tissue that is linked to a higher hazard of chronic diseases like heart disease ( 16, 17 ). For exercise, a study including 2,834 participants discovered that a higher consumption of complicate carbs was linked to carrying more belly fat, whereas a higher inhalation of whole grains was linked to carrying less belly fat ( 18 ). besides, it ’ s a beneficial idea to cut back on pop, juice, and energy drinks. These beverages are much packed with carbohydrate and calories, lack other nutrients, and put up to system of weights gain over time — all without filling you up ( 19, 20 ). Aim to swap neat carbs for whole-grain alternatives, such as brown university rice, quinoa, couscous, and whole-grain bread, or for more high protein foods .
SUMMARY Choosing more whole-grain carbs and protein-rich foods rather of polished carbs can help you stay full for longer and aid system of weights loss .
5. Hold yourself accountable
With a goal such as losing 100 pounds, willpower entirely is not always enough to ensure long-run achiever. That ’ s where accountability is crucial. 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 probably to lose weight and keep it off, compared with people who don ’ triiodothyronine weight themselves as frequently ( 21 ). Another way to stay accountable is to keep a food daybook. It allows you to keep track of your food inhalation, which can help you lose weight and keep it off longer ( 22, 23 ). last, you could try partnering with a ally who has alike slant loss goals, or joining an in-person or on-line weight personnel casualty residential district. Doing so can not only help you with your finish but besides make things playfulness to help keep you motivated ( 24 ) .
SUMMARY Staying accountable can help you lose system of weights. several ways to do so is weighing yourself regularly, keeping a food diary, and having an accountability collaborator .
6. Fill up on vegetables
Though most people know that vegetables are very healthy, research shows that approximately 91 % of people in the United States do not eat adequate of them ( 25 ). In addition to being healthy, vegetables have early qualities that can help you lose system of weights. To start, vegetables are a dependable source of fiber — a alimentary that can slow the pace of stomach empty and increase feelings of fullness ( 2, 3 ). besides, vegetables tend to have a high water system message, which gives them a broken energy concentration. This means vegetables are low in calories for their slant. systematically choosing low department of energy concentration foods, such as vegetables, in station of elegant carbs, allows you to eat the lapp quantity of food and still slash your calorie intake ( 26 ). In fact, studies show that adults who eat vegetables more frequently tend to weigh less ( 27 ) .
SUMMARY Vegetables are high in fiber and have a low energy density, meaning they can help you stay wide for longer while consuming fewer calories .
7. Do more cardio
drill is crucial when it comes to losing a batch of weight. Cardio, besides known as aerobic exercise, is a popular form of physical activeness that helps burn calories and promotes heart health ( 28 ). In fact, studies have shown that cardio alone can aid fat loss. For case, a study in 141 participants with excess burden or fleshiness 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 modal of 8.6 pounds ( 3.9 kilogram ) and 11.5 pounds ( 5.2 kilogram ), respectively ( 29 ). 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 unit, on average ( 30 ). In accession, studies have shown that cardio can help you burn harmful belly fat, which is besides known as intuitive fatty. This type of fatten sits in the abdominal pit and is linked to a higher risk of type 2 diabetes, heart disease, and certain cancers ( 31, 32, 33 ). 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 walk puts besides much try on your joints, try doing gloomy shock cardio exercises, such as water walk or motorbike .
SUMMARY Cardio helps you burn calories, which can aid weight and fat personnel casualty .
8. Try resistance training
electric resistance coach, normally called weight lift, can assist slant loss. It involves working against a pull to improve muscle military capability and survival. Though it ’ randomness normally done with weights, you can do it with just your body weight. resistance train can aid weight loss by slenderly increasing your metamorphosis, causing your body to burn more calories at rest ( 34 ). For example, a study in 61 people found that 9 months of regular system of weights hoist increased the count of calories they burned at rest by 5 %, on average ( 35 ). similarly, another learn noted that 10 weeks of regular system of weights rise increased the number of calories burned by 7 %, helped reduce rake pressure levels, and led to 4 pounds ( 1.8 kilogram ) of fatten loss, on average ( 36 ). The easiest manner to get started is to go to the gymnasium, but you can try resistor educate exercises, such as squats, lunges, sit-ups, and planks, at dwelling using your body weight. If you have never been to the gymnasium before, consider getting a personal flight simulator to help you understand how to use the equipment by rights and reduce your gamble of injury .
SUMMARY electric resistance aim helps preserve muscle mass and may boost your metabolism, which in turn can aid weight unit loss .
9. Practice mindful eating
mindful eating involves practicing mindfulness and focusing on being present in the here and now when you eat, mindful of your physical and psychological crave signals, and paying attention to your emotions ( 37 ). There are several ways to drill mindful eating, but the most common ways include eating slowly, chewing food thoroughly, and avoiding distractions while eating, such as your call, calculator, or television. research has shown that eating slowly — a mindful eating rehearse — can help you eat less while feeling fuller and more satisfied ( 38 ). Another sketch in 17 men observed that eating slowly led to a greater free of fullness hormones, such as peptide YY and glucagon-like peptide-1, vitamin a well as greater feelings of fullness ( 39 ). additionally, a review of 19 studies found that incorporating mindfulness into a burden loss regimen led to weight loss in 68 % of the studies ( 40 ) .
SUMMARY Incorporating mindful eating into your weight loss act can help you eat less, lose weight, and enjoy food more .
10. Consult a dietitian
With a large weight personnel casualty finish like losing 100 pounds, it ’ s an excellent estimate to seek the support of a restricted master, such as a register dietician. A dietician can not entirely help you determine the best means to lose excess fatty without being excessively restrictive but besides offer you support along your journey. What ’ s more, studies have shown that working with a dietician on your weight loss travel can lead to importantly more burden loss than going at it alone, arsenic well as serve you maintain the weight unit loss subsequently ( 41, 42 ). Gathering a dietician ’ randomness input is particularly significant if you have a complex checkup condition. A dietician can ensure you lose slant safely, without significantly compromising your health .
SUMMARY A dietician can help kick-start your weight passing and point you in the good commission. This is specially true if you have a complex medical condition .
How fast can you lose 100 pounds safely?
It ’ south important to note that losing 100 pounds will probably take at least 6 months to a year or longer. Most experts recommend a dull but regular rate of system of weights loss — such as 1–2 pounds ( 0.5–1 kilogram ) of fat loss, or approximately 1 % of your body weight, per workweek ( 43 ). People with a higher initial body weight should expect to lose more pounds than people with a light initial torso burden. however, the pace of weight loss tends to be similar percentage-wise. For model, a person weighing 300 pounds ( 136 kg ) may lose up to 10 pounds ( 4.5 kilogram ) over their beginning 2 weeks of diet. meanwhile, a person of the same long time and sex weighing 160 pounds ( 73 kg ) may lone lose 5 pounds ( 2.3 kilogram ), despite consuming a alike calorie inhalation and exercising similar amounts. however, it ’ sulfur quite common to experience more rapid weight loss when you first start a weight loss course of study, particularly if you are following a low carb diet. This is normally due to a loss of water weight. As your torso burns more calories than it consumes, it dips into its military reserve fuel sources, such as glycogen — the store form of sugar. glycogen molecules are bound to water system, so when the body uses glycogen, it releases its bound water ( 44 ). Though most people want to lose system of weights fast, it ’ s significant to not lose excessively much weight excessively promptly. rapid weight unit personnel casualty may come with several health risks, including ( 45, 46 ) :
- hair loss
- muscle loss
- menstrual irregularities
Summary You can safely lose 1–2 pounds ( 0.5–1 kilogram ) of fatten, or around 1 % of your torso weight, per week .
The bottom line
Though losing 100 pounds may seem like an intimidate goal, it is possible and can be done safely by making respective diet and life style adjustments.
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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 train, practicing mindful consume, and holding yourself accountable. If you ’ re calm diffident where to start, it ’ s a estimable idea to seek professional back from a dietician, as they can point you in the justly direction, particularly if you have an existing aesculapian stipulate. With a fiddling time, solitaire, and a good support organization, it ’ s possible to lose 100 pounds or more in under a year, depending on your starting detail .