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How to Lose 100 Pounds: 9 Sensible Steps For Achievable Weight Loss

By Holly / September 7, 2016

How To Lose 100 Pounds

When you need to lose at least 100 pounds, it only means that you are obese or morbidly obese. If you are significantly overweight, you are at a high risk for serious medical conditions such as cardiovascular diseases, hypertension and diabetes. However, losing weight is never easy. It requires commitment, determination, perseverance, and patience. You also need to make sure that you’re doing it right or you might end up ruining your health instead of improving it. Below are some tips that will go a long way in helping you reach a healthy weight.

Best Way To Lose 100lbs

Plan Well

ways to lose 100 pounds

The first thing you need to do before you begin your weight loss journey is see your doctor. This is a very important step. You have to make sure that you are healthy enough for the diet and exercise regimen that you plan to take on. You also need to know what to avoid considering your physical condition.

As you try to lose weight, you’ll face challenges along the way. You need to prepare yourself mentally and emotionally. You may want to consult weight loss experts and people who have successfully lost a lot of weight. They could offer valuable ideas on how to stay motivated, reduce your calorie intake, stay on course, etc.

Set a Weight Loss Goal

Guide to losing 100 pounds and keeping the weight off long term

Make sure you set a SMART weight loss goal. As you probably know, SMART stands for specific, measurable, actionable, realistic, and time-bound. An example of a good SMART goal would be, “My goal is to lose 100 pounds by (specific date).”

You are more likely to achieve your weight loss goal when it is well-defined and it meets the SMART criteria. However, the following points have to be considered before  defining your weight loss goal:

  • The healthy rate for weight loss is one to two pounds per week. It will take you at least a year to lose 100 pounds. Losing weight at a faster rate will do you more harm than good and the weight loss won’t be easy to maintain.
  • Losing 100 pounds is a big goal. It may seem overwhelming, but you can break it down into milestones. Celebrate your win every time you lose five or ten pounds!

Join a Support Group for Weight Loss

Lose 100 pounds with the help of a supportive circle of family and friends

Losing 100 pounds is not an easy feat. You’re going to need all the support that you can get, so don’t go it alone. Look for a support group in your area. They provide you with encouragement and tips from those who are succeeding or already successful.

Inspect Your Kitchen and Fridge

One step to losing a large amount of weight is making sure you do not keep unhealthy food in the home

One of the things you need to do if you’re serious about losing weight is to change your eating habits. There may be remnants of your old ways in your kitchen cupboards and refrigerator. Give yourself no chance to misbehave. Keep all unhealthy foods out of sight! Donate them or toss them into the trash bin. But don’t keep your cupboards and fridge empty. Fill them with fresh fruits and veggies that you can grab whenever you feel hungry.

Read Our Recent Article > How to Lose 40 Pounds Quickly!

Plan Your Meals in Advance

Preparing meals early is a great way to stick to a healthy diet

If you want to lose at least 100 pounds, you have to change the way you eat. Planning your meals will help you stay on the right track, give you an idea of what your meals look like, and help you to stay conscious of what you put into your body. Be sure to follow these guidelines when plan your meals:

  • Before you make any meal plans, consult a dietitian who will guide you and make sure that your meals are healthy and safe for you.
  • Make weekly plans including all meals, snacks, and beverages.
  • If your calorie intake has to be strictly regulated, make sure that the calorie content of each food item is accounted for when you calculate your daily calorie consumption.
  • When you’re already used to eating healthy after a few weeks, you can be less detailed when you come up with your meal plans.
  • Bored with your meals? Find healthy recipes that are new and exciting. Don’t let boredom throw you off track.

Get Enough Sleep

Get a good night sleep to assist you with losing weight

Lack of sleep leads to weight gain because they affect the hormones that regulate hunger—leptin and ghrelin. Leptin tells your body that you’re full and ghrelin makes you hungry. When you lack sleep, you end up having less leptin and more ghrelin. You’ll feel hungry and your body burns less calories. So make sure you get seven to nine hours of sleep each night.

Track Your Progress

Tracking weight loss progress is a great way to stay motivated to lose weight

One of the best ways to stay motivated is to keep track of your progress. Take pictures every time you hit a milestone. Keep a journal or blog about your weight loss journey. To persevere in your quest to lose weight, it’s important for you to see how far you have come.

What If You Plateau?

It is normal to expect a plateau in weight loss but be sure to stick with it

It’s inevitable. At some point, your weight will stall as your body gets used to your new lifestyle and habits. When this happens, don’t panic. It’s normal. Don’t give up; just stay on track. If your weight stalls longer than three months, perhaps it’s time to re-examine your diet and exercise plan. It would be a good idea to consult a weight loss expert when this happens.

Also, if you’re doing a high-intensity workout, your muscles are bound to grow as you shed fat. Your muscle growth may be offsetting your fat loss on the weighing scale. Look past the pounds and grab the measuring tape. You may be losing inches, but not pounds.

When All Else Fails…

You’ve done everything right and yet you don’t seem to lose any weight or inches from your waist. What other options do you have?

First, you can ask your doctor about weight loss medications. If you’re struggling with your appetite, your doctor could prescribe a drug that gives you the feeling of being full.

Another option is gastric bypass surgery. Many obese patients have had great success with this procedure. Aside from improving their appearance, they also got rid of some of their health problems, thanks to the surgery.

Of course, these options should be your last resort. The doctor will also have to determine whether the medication or surgery is safe for you.

How To Lose 100 Pounds

About the author


Thank you for reading my article! I am Holly Nunan, a mother of three daughters aged four, six and eight. I'm an Exercise Physiologist with a passion for exercise, fitness, raising healthy children and natural and alternative remedies. I have a simple mission to help each reader that comes to our website to take away one new piece of healthy information that they can immediately apply to their life. If I've helped you find that today, it's mission accomplished!