How can you lose 100 hundred pounds in a year?

Answer 1

Eat right and exercise everyday. Eat plenty of fruits, vegetables, whole grains and lean protein. Eliminate empty calories and make simple substitutions- stop eating enriched or "unbleached" wheat flour and instead consume whole wheat flour. If the label lists wheat flour and not "wheat bran" or "whole wheat flour"- it's probably enriched. Stop eating high fat meats such as beef, pork or lamb and instead consume chicken, turkey, fish and/or soy. Eliminate fried foods or foods which have too much added oil. If you can't explain what benefit a food has- don't eat it. Don't eat sweets, junk food, chips, cookies, candy, Hot Dogs, Hamburgers, chicken nuggets, french fries period. Substitute 1%, 2%,whole milk, sour cream and cheese for skim milk, fat free cheese or soy varieties. Eat a high fiber cereal without much added sugar instead of chocolately, sugary cereals. "If it tastes good, spit it out" is a humorous quote by Jack Lalanne, the now 94-something fitness expert that is surprisingly good advice most of the time. Any food that you eat that tastes very good should be seriously evaluated- what is in it? what does it provide? Eat what your body needs, not what your tongue desires. The majority of your dinner plate should be covered with fruits,vegetables and whole grains, with just a little protein on the side. On a 2800 calorie diet- about what you should be eating given your age and height- you'll need a little over 80 grams of protein a day- not as much as it sounds like. Exercise daily. The American Heart association recommends 60-90 minutes of moderate cardio a day for those trying to lose weight. During that time, your heart rate should be at 50-80% of its maximum. "Moderate" intensity is not ambling around the block, it's jogging, biking, cycling, or running. Join a gym and get on a machine- start gradually, and work yourself up to the 60 to 90 minutes of cardio a day. It will take a while to get up, so don't get frustrated- but do make an effort by using an exercise machine every day for however long you can. Slowly, gradually, you'll start losing weight. Remember, you need to do this for the rest of your life if you want to be healthy and stay at a good weight. You might also want to consider starting some weight lifting- see a personal trainer at a gym to get started making a plan for you.

Answer 2

100 pound in one year = 1.9 pounds per week; a feasible accomplishment. For this amount you should not even need an expensive gym or weight loss plan. Your best tool will be your determination and commitment.

Part 1: Learn to read the nutrition labels on the back of food and drink products; use them to reduce your caloric intake, paying special attention to servings sizes and calorie content. Of course it goes without saying that you can't have the whole bag of cookies or chips but you can indulge yourself with one serving (per the label) every now and then. When there's a choice between 80-100 calorie beverage, choose the juice not the soda so you will have the advantage of some nutrition with the calories. It goes without saying to increase your fruit and vegetable intake and reduce your fat and starch intake; nothing extreme, just pay more attention to what you're putting in your mouth.

A personal recommendation, stay away from extreme 'diet' products like 100 calorie packs and diet beverages because they tend to leave you craving and more susceptible to backsliding. But never beat yourself up for backsliding, just learn from your mistake and keep moving forward.

Part 2: Increase your physical activity. You don't need a personal trainer but some people find exercise tapes helpful, especially if they're fun. Start walking more, even if it's at the mall. Move from a stroll to a stride, then start increasing your stride, then your distance; pay attention to your posture. When you can park at the outer edge of the parking lot, do so; when you can walk to the post office from the drug store, do so; if you can get a decent lunch two blocks away instead of downstairs or next door, do so; when you're at the mall, walk (stride not stroll) around the whole mall at least once before you start shopping. Start out with what's comfortable as to distance and time and then start challenging yourself to go a little farther, then a little longer.

If you have an interest in a sport, this may be an additional area that you can increase your activity. It should be something that you can do regularly; if it's something like softball or bicycling that's limited by season, make up the balance of the time with something like swimming at the Y or roller/ice skating at an indoor venue. If these are too expensive for you, don't worry about it, just keep up the extra walking and exercise tape workouts.

Part 3: Don't start a big crash program; make big announcements; have huge expectations. These are the things that will bring on the feelings of defeat the quickest. When you start, it's a learning process so start slow; small differences in your behavior as you learn. No one should really notice the changes because they're not drastic changes; if you try drastic changes, you won't be able to keep them up. Don't weigh yourself every day, in fact, you don't need to weigh yourself very often because all of the above instructions are also the steps to improving your overall health and that's going to be the key to accomplishing your goal. The better your health, the better you'll feel, the easier it will be to stick with it.

Another personal note, don't forget to get enough rest; when I'm overtired my first clue is feeling the need to overeat. It took me years to figure that out. Also, don't forget to have regular annual checkups with your doctor to keep an eye out for any conditions that may interfere with your efforts.

Well, that's about it. No magic, no new breakthroughs, no amazing products, just the tried and true methods that do the things that the human body was designed to do.

Good luck and if at first your don't succeed, just try again.