Weight Loss Tips To Lose 100 Pounds

Setting a significant weight loss goal, like 100 lbs., can be both exciting and intimidating. Accomplishing such a goal takes time and requires developing and implementing healthy habits that can be maintained for the long haul. You must not only consider how you are going to lose the weight, but why you want to lose the weight in the first place. Although the desire to make these changes must come from within, tips can focus and guide you as you begin the journey to losing 100 lbs.

Set SMART Goals and Objectives

Break down significant long-term goals, such as losing 100 lbs., into more manageable medium-range goals and short-term objectives so you do not feel overwhelmed. The best goals and objectives are specific, measurable, attainable, realistic, and time-based, or SMART.

For example, set a short-term goal of losing 1 lb. this week by accomplishing actionable objectives. For example, set a goal of consuming, on average, 250 fewer calories every day by having one less soda each day and replacing your usual lunch with salads three times this week. Set another goal of burning, on average, 250 extra calories every day by exercising for at least half an hour, four days per week. The manageable goal is losing 1 lb. this week, and you have a list of activities to perform to accomplish that goal. Based on your results, you can adjust your goals and objectives.

Get Moving

Being physically active is a surefire way to burn calories, increase your metabolism and ultimately lose weight. According to the American College of Sports Medicine, adults looking to lose weight may need to perform 60 to 90 minutes of physical activity most days of the week. Although this number sounds like a lot, focus on getting there gradually starting with an objective of 20 to 30 minutes a day. Also, you can accumulate this activity time in 10-minute bouts throughout the day. A brisk, 10-minute walk or jog before work, at lunch and after work will yield 30 minutes of activity. A study Duncan J. Macfarlane and his team, published in "Preventive Medicine" concluded, "multiple short bouts of exercise can provide significant improvements in the fitness of sedentary adults that is similar to one continuous bout of exercise."

Cook at Home

Eating at home can benefit in a number of ways. You can learn essential cooking skills, save money and control how many calories you eat. A research study published in the August 2008 "American Journal of Public Health" indicates that eating outside of the home, particularly at fast food establishments, results in calorie intakes much greater than the average home-cooked meal. Some restaurants and fast-food chains provide a full day's worth of calories in just one meal. This is because many restaurants use added fat and sugar to enhance the flavor of their dishes while the portions they serve you are so large that you tend to eat more than normal.

You can make a healthy meal at home in 20 to 30 minutes by cooking some skinless chicken breast, mixed vegetables and garlic with a few tablespoons of teriyaki sauce in a large pan and serving over brown rice. You can buy individual servings of brown rice to microwave or boil in water. Finally, remember the most flavorful foods found in cooking have no calories: spices.

Keep a Journal

If you really want to improve a skill or accomplish a complex task at work, you probably keep track of it and your progress. Living healthier is no different. Write down your goals and objectives so you can consistently refer back to them to know how and why you are making these healthy changes. Then, track the variables affecting your goals, such as the calories you eat, or the amount of time you exercise each day. Now you can see and measure the impact your actions have on your weight. But remember, the numbers you see are merely information you can use to help you improve the next week. There's no such thing as failure, only feedback.

Get Support

You are not alone in this weight loss undertaking. Supportive friends and family members are some of the best resources to help you get through the tough times. Ask them to exercise with you or cook a healthy meal together. Local support groups and weight loss communities can also be of benefit if you are looking to meet other people facing similar issues. The Internet, community centers and the workplace are great places to find these groups. Finally, look within yourself for strength and support by keeping sight of why you are making these changes: to prevent disease, to see your kids become adults, to live a happier, healthier life.

Know that one bad day will not derail all the hard work you've put into attaining your goals. You must learn to forgive yourself and move on to the next, healthy day. You can even plan "cheat" days. Accepting that fact is key.