Want to learn how to lose 100 pounds? Today’s article provides a holistic approach to helping you lose those unwanted pounds, be it 10, 20, or even 100 pounds. Interested? Then read on to find out more.
In this article:
- Avoid Eating Processed and High-Sugar Foods
- Eat the Right Portions
- Exercise Regularly
- Take Supplements
- Drink Lots of Water
- Lose Weight By Minding Your Mind
- Incorporate Decaffeinated Tea into Your Diet
- Keys to Success
How to Lose 100 Pounds in a Year: The 7 Best Ways to Lose Weight
1. Avoid Eating Processed and High-Sugar Foods
Highly processed foods aren’t just unhealthy, they’re also high in caloric density, which means they pack on more calories per unit of volume compared to minimally processed foods. If you want to learn how to lose 100 pounds, drastically reducing or eliminating these from your diet is a must.
Highly processed foods are also less satiating compared to whole, natural, or minimally processed foods. You’ll need to eat more of them just to feel full and satisfied.
This is why eating highly processed foods will cause your caloric consumption to skyrocket. Not only will you fail to lose weight, but there’s a higher chance you’ll gain weight if you eat a lot of processed foods every day.
High-sugar processed foods are even worse for your health and weight loss efforts. Sugar doesn’t just pack a lot of calories and increase the risk of addiction, it also increases the risk for Type 2 or adult-onset diabetes.
2. Eat the Right Portions
With the right portions and regular exercise, you can eat anything and still lose weight.
One of the worst ways to try and lose a lot of weight is to go on very restrictive crash diets. These tend to be very extreme, prohibiting or restricting the consumption of certain types of food.
The problem with such diets is, at some point in time, it’ll come back to bite you through binge-eating. When you feel so deprived for extended periods of time, your risks for going from extreme dieting to binge-eating are high.
Focusing on eating whole and natural foods in the right portions will help you lose weight without feeling so deprived. This means you minimize risks for quitting your diet and binge-eating.
You can also try coming up with a meal plan so you can ensure you’ll have enough meals for the week and that you’re hitting your recommended daily caloric intake. It also helps you avoid food wastage and unnecessary spending on groceries you don’t really need.
3. Exercise Regularly
It’s possible to lose weight from purely dieting alone. However, you’d be much better off incorporating regular exercise into your weight loss efforts for a couple of reasons.
- Regular exercise helps you maintain, or even elevate, your metabolism. This is especially true of strength training and cardio.
- Your body has the ability to sense when you’ve been cutting calories (dieting) for extended periods of time. When it does, it slows down your metabolism and causes your weight loss to plateau.
- But when you exercise regularly, you force your body to burn more calories and body fat even while on a caloric deficit. It keeps your metabolism from slowing down and your weight loss results from plateauing.
- Exercising regularly also helps you sweat a lot. This has the effect of increased flushing of toxins
- Regular exercise helps tone your muscles and skin as you lose weight. This will minimize your risks for sagging skin after a substantial amount of weight loss.
Whether you like working out alone at home or at the gym or would prefer to have a personal trainer guiding you in your routine, just be sure to do one thing — show up!
4. Take Supplements
You’ll need to reduce your caloric intake if you want to lose weight. But it may come at a price — possible nutrient deficiencies.
This is where nutritional supplementation comes in. Through vitamin supplements, you can fill the nutrient deficiencies cutting calories may cause.
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5. Drink Lots of Water
There are three important reasons that’ll make you want to drink lots of water while attempting to lose weight.
- Detoxification. Drinking lots of water helps you sweat and pee away much of your body’s toxins.
- It helps you avoid dehydration. When you’re dehydrated, your physical and mental performance can be compromised, which may affect your job or your studies.
- Drinking lots of water helps control hunger pangs. Many times, dehydration feels like hunger and staying hydrated can help you feel satiated and reduce your appetite.
6. Lose Weight By Minding Your Mind
It may seem that losing weight is a purely physiological endeavor. However, losing weight also involves psychological stuff like mindsets, attitudes, and emotions.
Speaking of mindsets and attitudes, one of the most important is putting yourself ahead of others while losing weight.
Many people fail to lose weight because they can’t stick to their diet and exercise plans. And one of the primary reasons for this is they put other people ahead of their own goals.
Have you ever had someone pressure you to break your diet or exercise routine just so you can spend quality time with them? Even worse, have they tried guilt or mock you just to convince you to break your diet or skip your exercise schedule?
You’ll need to put your own happiness ahead of others’ if you want to successfully lose weight.
You don’t have to eat that extra portion of Mom’s home-cooked pot roast just to avoid offending her. You don’t have to indulge your friends’ invitation to while the night away in a bar, drinking high-calorie drinks just to keep their friendship.
If your family and friends really love you, they’ll understand why you’ll need to put yourself ahead of them while you’re trying to lose weight.
Another tip, if you’re feeling down or rejected, avoid emotional eating!
7. Incorporate Decaffeinated Tea into Your Diet
Why should you do this? There are two very good reasons: a stronger immune system and satiety.
Weight loss is all about burning more calories than what you consume. This involves reducing caloric intake and increasing physical activity to burn off more calories than usual.
However, significant caloric reduction throughout an extended period of time can lead to nutritional deficiencies. In turn, these deficiencies may weaken your immune system and put you at a higher risk of getting sick.
When you get sick, you won’t be able to exercise and you may need to suspend your weight loss diet. When these things happen, your weight loss efforts may plateau or worse, you may gain weight.
Antioxidants have been proven to help boost one’s immune system and natural tea, such as green and black teas, is chock full of antioxidants. If you’re sensitive to the stimulant effects of tea, you can go for decaffeinated versions of teas for a regular antioxidant boost.
Another benefit of natural teas is they can help you quell hunger pangs while dieting. In fact, intermittent fasting protocols allow drinking natural teas during fasting periods because of their virtually zero caloric content and satiety effects.
Keys to Success
If you want to know how to lose 100 pounds using the 7 strategies listed above, it’s important to keep the following things in mind:
- Manage your emotions so you can minimize potentially detrimental effects on your weight loss endeavor.
- Spend less – or no time – with people who incite strong negative emotions. Also, choose the forms of media you expose yourself to so you can avoid negativity in the content you consume as well.
- Learn to focus on the people and things that’ll continuously help you feel good about yourself and your life. Hope always trumps anxiety and despair when it comes to accomplishing something meaningful like losing 100 pounds.
- Pay close attention to all aspects of your body. You can do this by covering important bases for weight loss, such as exercising regularly, eating correctly (type and amounts of food), and supplementing.
- Always be learning new things, especially about improving yourself physically, mentally, and emotionally. When you learn new things, you can do things much better and more efficiently, including losing those excess pounds.
- Learning new things also helps make you feel excited and encouraged, both of which are important for sustained weight management.
- Take care of your spiritual health, too, especially if you’re a religious person. When you take care of your spirit through spiritual practices like praying, meditating, or reading scriptures, you learn to keep yourself motivated, hopeful and joyful.
We hope these steps can help you reach your weight loss goals in no time. Remember, even small actions can lead to major gains if done regularly and consistently.
Avoid drastic diets or exercise routines that promise “instant results”. They may do more harm than good. Follow these seven steps today and celebrate even seemingly small weight loss milestones.
By the end of the year, you may find yourself reaching and even surpassing your weight loss goals.
How much excess weight do you plan to lose this year? Let us know in the comments section below.
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