Shedding 100 pounds is an impressive goal, requiring dedication and self-control if you want to succeed. According to health counselor Maya Paul, the best way to lose weight is slowly and steadily. Crash diets can cause health problems and are difficult to sustain for the periods you'll need to shed 100 pounds. Give yourself a year to lose the weight. At 2 lb. per week, you'll reach your goal with a few weeks extra to make up for inevitable days of falling off the wagon.
Preparation
Step 1
Record what you eat for 2 weeks prior to beginning your diet plan. Note every snack, portion and meal throughout the day. Don't judge yourself on what you eat. Simply record it.
Step 2
Use an online calorie counter to estimate how many calories your food intake represents. Note the number by each entry in your journal.
Step 3
Total your daily calorie count for each day in your journal. Add the totals and divide by the number of days to find your average daily caloric intake.
Step 4
Walk 20 to 30 minutes daily during this period, to acclimatize your body to working out.
Diet Plan
Step 1
Aim to eat 600 fewer calories per day than you were previously eating. Target high-calorie, low-value foods such as soda, potato chips and sweets as the first foods to remove from your diet.
Step 2
Make the most out of the calories you do take in. Eat more proteins than carbohydrates, and take in plenty of vegetables and fruit.
Step 3
Take a multivitamin daily. This will help your body get the nutrition it needs while you fiddle with your food intake.
Step 4
Give yourself one cheat day per week. Don't go nuts on cheat day, but allow yourself to eat your previous calorie count. This is a good opportunity to eat that one thing you've been craving all week.
Exercise Plan
Step 1
Complete a 30 to 40 minute cardiovascular workout 3 days per week on alternating days. Cardiovascular exercise is exercise that gets your heart pumping, such as running, group aerobics or swimming. Aim for a moderate exertion level while you work out---a level of 6 or 7 on a scale of 10.
Step 2
Complete a resistance workout, such as weight training or yoga, 3 days per week on days you don't do cardiovascular exercise. Although resistance training is ineffective for burning fat, it does increase your metabolism and build an attractive frame beneath your muscle. As you shed the pounds, this will help keep you motivated.
Step 3
Take one day off each week to allow your body time to rest. This may or may not be on the same day as your diet cheat day.
Maintenance
Step 1
Record your workouts, meals and calorie count in your journal daily. Give yourself a small non-food reward, perhaps as simple as a gold star on the journal page, for every day you are successful.
Step 2
Weigh yourself once per week and record the results in the journal. If you're not losing 2 lb. per week, adjust your diet and exercise until you are. If you're losing 4 lb. or more per week, ease up to return to a healthy rate of weight loss.
Step 3
Forgive yourself when you fall off the wagon. This kind of slow, sustainable weight-loss plan will help you make up for momentary lapses. Remember, the goal is overall health and weight loss, not strict conformance to a regime.
Step 4
Reward yourself for every 10 lb. you lose. Again, make the reward meaningful but not related to food.
Things You'll Need
- Access to a gym
- Workout clothes
- Journal
- Bathroom scale
References
- HelpGuide.org: Healthy Weight Loss and Dieting
- "Body for Life"; Bill Philips; 2006
- "Eat, Drink and Be Healthy"; Walter Willett; 2007
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