Modern society is obsessed with weight loss, because so many people today are overweight or obese. According to the Centers for Disease Control and Prevention (CDC), in 2008 the United States only had one state (Colorado) with a prevalence of obesity less than 20 percent. Every week, a new advertisement pops up, revealing some miracle pill, juice, or food that will help you lose all the weight you want without lifting a finger. The truth is, weight loss is entirely possible, but only through hard work and healthy eating habits. To lose 100 lbs., you will need to change both your diet and exercise habits.
Step 1
Keep a food journal for one week. Using an online calorie database (see Resources), determine your average daily calorie intake.
Step 2
Decrease your average daily calorie intake by 500 calories. Minimize your intake of refined sugar and unhealthy oils. Focus on fruits, vegetables and lean meats. Prepare meals ahead of time for convenience and to prevent cheating.
Step 3
Engage in some kind of physical activity for at least 30 minutes a day, six days a week. Keep an exercise journal and estimate how many calories you burn using the American Heart Association (AHA) calorie estimate chart. For example, according to the chart one half hour of walking burns 208 calories. Activities may include walking, swimming or biking. Avoid high-impact activities like running that may injure joints.
Step 4
Continue with this plan until weight loss slows or decreases. Then, increase physical activity gradually, until you reach 45 minutes of activity, six days a week.
Step 5
Decrease your daily calorie intake by an additional 250 calories when weight loss stalls again.
Step 6
Work your way up to exercising 60 minutes a day, six days a week. At this point, calorie intake should be fairly low, but if it is above 1750 calories, decrease another 250 calories. Before lowering intake below 1,500 calories, reach 90 minutes of exercise, six days a week and increase exercise intensity. The goal is to continue weight loss while keeping calorie intake as high as possible and maximizing calorie expenditure through exercise.
Tips and Warnings
- Stick with the program, even if weight loss is not consistent. Losing weight is not a linear process. Create a social support system. If others are invested in your success, you will be too. Educate yourself about healthy living. This is a lifestyle change, not a fad diet. This plan is designed for individuals 100 lbs. or more overweight and starting from a sedentary lifestyle. Adjust the program for your own fitness level accordingly. When eating a calorie-restricted diet, include as many nutrient-dense foods as possible.
- Always consult your physician before beginning any diet or exercise program. Avoid dropping calorie intake below 1,000 calories per day. An intake below 1,000 calories a day makes it extremely difficult to ensure adequate nutrition and will slow down your metabolism, making weight loss more difficult.
Things You'll Need
- Exercise clothing
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