How This Helps

From the outside, the process of weight loss may seem to be quite straightforward. However, it is a lot more complicated process than this. Many people keep working out endlessly but often forget to monitor their diet. Others skip the exercise and simply watch their diet. However, to maximize weight loss, it is necessary to incorporate both and come up with a holistic approach to your weight loss goal. Here are some suggestions that have been taken from real people who have successfully lost 100 pounds in 100 days.

If you are attempting to lose 100 lbs, beyond diet and exercise you might need to examine different areas of your life to understand how best to achieve weight loss. Individuals who've 100 pounds or more to shed understand all about what they should do to shed weight. In addition to nutrition and exercise, it's important to think about anxiety, your sense of satisfaction, your work and home surroundings, and even individuals in your life who might be sabotaging your very best diet efforts. Then you can focus on creating and adhering to a weight-loss strategy.

Start with walking

Begin in your Comfort Zone: Walking to lose 100 pounds in 3 Months

If you want to lose 100 pounds in 3 months, then the best thing you can do is to begin your journey towards losing 100 pounds by being in your comfort zone. Upon asking people who have successfully lost up to 124 pounds on how to lose 100 lbs in 3 months, the bottom line that emerged was that all of them began in their comfort zone. 

They began by a simple walk around their block. From there, they worked their way up from half an hour walks to two-hour walks, at least five to six times a week. 

For losing weight, walking is perhaps one of the best physical activities you can begin with - it not only free of cost but also low risk and easily accessible for all people.[1] If you are working towards losing 100 pounds, then you need to burn more calories than what you have in order to lose weight.[2]

Research has shown that walking a mile, approximately 1.6 kilometers, helps in burning nearly 100 calories, depending on factors such as your gender and weight.[3]

A study aimed at measuring the number of calories burned by non-athletes who either ran at a speed of 6 miles per hour for a mile or brisk walked at a pace of 3.2 miles per hour. The study found that the participants who walked briskly ended up burning an average of 90 calories for each mile they walked.[4]

Although running burned dramatically more calories, but it was only able to burn 23 more calories per mile. This showed that both running and brisk walking could contribute significantly to the total number of calories a person burns. 

Walking is an exercise that will not only be in your comfort zone but at the same time, walking has been shown to reduce age-related muscle loss, thus helping you retain more of the muscle function and strength as you age.[5]

So your journey to lose 100 pounds in 3 months can simply begin with a walk around your block.

See: Keto diet benefits for weight loss, diabetes & PCOS

Watch your calories

Watch Your Calorie Intake 

Apart from exercise, the other crucial part of losing 100 pounds focuses on how much calories you are consuming daily. An easy solution to this problem is by learning how to count calories. When people who have successfully lost over 100 pounds were asked about how to lose 100 pounds in 4 months, they all answered that watching your calorie intake, while maintaining a steady routine of exercise, helped them in their journey to losing 100 pounds.[6]

When it comes to losing 100 pounds, calories will matter a lot. Many studies have repeatedly proven the importance of calories and the impact on a person's weight and health. Most studies that looked at overfeeding habits of people found that when a person consumes more calories than what they can burn off during a day, they end up gaining weight.[7,8]

But how many calories a day should you be consuming if you are thinking about how to lose 100 lbs. in 3 months? 

The number of calories a person should ideally be consuming depends on the following factors:

• Your gender

• Your activity level

• Your weight

• Your age

• And your overall health

There are many calorie calculators available on various websites these days that can help you determine the precise amount of calories you should be eating every day. It is best to use a calorie calculator that is based on the Mifflin-St. Jeor equation, which is an accurate method of determining calorie needs.[9]

Several research studies have shown that people who track their calories regularly or even once in a while during their weight loss journey are able to not only lose more weight but also maintain their weight loss for a longer time.[10,11]

See: Hypnosis for weight loss

Take small steps & overcome challenges

Lose 100 Pounds in Small Steps

Just how long it will take to lose 100 pounds changes -- a 250-pound woman may need 40 weeks or longer to attain her target -- but you will need to come up with weekly and monthly goals that can allow you to monitor your progress and avoid becoming frustrated or overwhelmed. Attainable, positive goals include:

- Being able to play with your kids on the floor

- Being able to stroll around the park without feeling short of breath

- Being able to perform 20 minutes of physical activity three days a week- mornings are best

- Eating four servings of veggies or fruit each day of the week

- Eating a healthy low-fat protein breakfast daily  

Overcome Challenges

Physically activity is a vital part of losing 100 pounds that's the biggest challenge for all. But everyone can do a workout program.

- For those who have plenty of joint pain, begin with seat or water-based exercises.

- Try walking short distances and gradually building up your endurance.

- Involve a physical trainer or a workout buddy as you get moving again.

Lots of people worry about how their body will appear once they lose 100 lbs. This depends upon your age and state of the skin. Some people's skin will retract. For some, it won't.  As soon as you get to your goal, if you find that sagging skin bothers you, then you may want to explore cosmetic surgery to remove excessive skin. Naturally, the health and fitness benefits of losing 100 pounds, and how much better you'll feel and look in clothing, will more than compensate for any after-effects of your obese. With determination and a couple of smart diet plans, you can accomplish your objective.


See: Healthy Diet Plan for Weight Loss of Over 30 Pounds

Drink water to lose weight

Drink Water To Burn More Calories

One thing that people often tend to ignore in their attempts to lose 100 pounds in 3 months is the importance of drinking water. Drinking water has been closely associated with weight loss, and nearly 30 to 60 percent of adults who are actively trying to lose weight are known to increase their daily intake of water.[12,13] 

Many studies have also found strong evidence that drinking more water helps in weight loss and weight management.[14]

Most of these studies looked at what effect drinking one serving of 0.5 liters (17 oz.) of water had on the number of calories you burn throughout the day. The studies found that drinking water boosted the number of calories burnt during the day.[15]

For example, a study on overweight women that looked at the impact of increasing water overall water intake by over a liter of water every day found that during one year, this extra water intake resulted in an extra weight loss of 2 kilos or 4.4 lbs.[16] Furthermore, the participants of this study only increased their water intake and did not make any lifestyle changes or exercised during this period. This makes these results very impressive and points to just how important increasing water intake can be for losing weight. 

See: Weight Management- Set a Weight Loss or Gain Goal and Achieve it in 1 Month

Summary

There are many different ways to lose 100 pounds in 100 days. However, to sustain the weight you lose, you need to have a holistic approach to weight loss. The only sure way to maintain the weight loss is by strictly following an exercise schedule and controlling your calorie consumption. By cutting the calories you eat and increasing the calories by exercising, you will be able to lose 100 pounds in 3 months.

See: Weight Training for Bone & Muscle Strength

References

1. Morris, J.N., and Hardman, A.E., 1997. Walking to health. Sports medicine, 23(5), pp.306-332.

2. Thom, G., and Lean, M., 2017. Is there an optimal diet for weight management and metabolic health?. Gastroenterology, 152(7), pp.1739-1751.

3. Loftin, M., Waddell, D.E., Robinson, J.H., and Owens, S.G., 2010. Comparison of energy expenditure to walk or run a mile in normal adult weight and overweight men and women. The Journal of Strength & Conditioning Research, 24(10), pp.2794-2798.

4. Wilkin, L.D., Cheryl, A., and Haddock, B.L., 2012. Energy expenditure comparison between walking & running in average fitness individuals. The Journal of Strength & Conditioning Research, 26(4), pp.1039-1044.

5. Weinheimer, E.M., Sands, L.P., and Campbell, W.W., 2010. A systematic review of the separate & combined effects of energy restriction & exercise on fat-free mass in middle-aged & older adults: implications for sarcopenic obesity. Nutrition reviews, 68(7), pp.375-388.

6. McArdle, W.D., 1987. Nutrition, weight control, and exercise. Lea & Febiger.

7. Diaz, E.O., Prentice, A.M., Goldberg, G.R., Murgatroyd, P.R. and Coward, W.A., 1992. Metabolic response to experimental overfeeding in lean and overweight healthy volunteers. The American journal of clinical nutrition, 56(4), pp.641-655.

8. Tappy, L., 2004. Metabolic consequences of overfeeding in humans. Current Opinion in Clinical Nutrition & Metabolic Care, 7(6), pp.623-628.

9. Mifflin, M.D., St Jeor, S.T., Hill, L.A., Scott, B.J., Daugherty, S.A. and Koh, Y.O., 1990. A new predictive equation for resting energy expenditure in healthy individuals. The American journal of clinical nutrition, 51(2), pp.241-247.

10. Kong, A., Beresford, S.A., Alfano, C.M., Foster-Schubert, K.E., Neuhouser, M.L., Johnson, D.B., Duggan, C., Wang, C.Y., Xiao, L., Jeffery, R.W. and Bain, C.E., 2012. Self-monitoring & eating-related behaviors are associated with 12-month weight loss in postmenopausal overweight-to-obese women. Journal of the Academy of Nutrition and Dietetics, 112(9), pp.1428-1435.

11. Burke, L.E., Wang, J., and Sevick, M.A., 2011. Self-monitoring in weight loss: a systematic review of the literature. Journal of the American Dietetic Association, 111(1), pp.92-102.

12. Weiss, E.C., Galuska, D.A., Khan, L.K., and Serdula, M.K., 2006. Weight-control practices among US adults, 2001–2002. American journal of preventive medicine, 31(1), pp.18-24.

13. Sciamanna, C.N., Kiernan, M., Rolls, B.J., Boan, J., Stuckey, H., Kephart, D., Miller, C.K., Jensen, G., Hartmann, T.J., Loken, E. and Hwang, K.O., 2011. Practices associated with weight loss versus weight-loss maintenance: results of a national survey. American journal of preventive medicine, 41(2), pp.159-166.

14. Muckelbauer, R., Sarganas, G., Grüneis, A., and Müller-Nordhorn, J., 2013. Association between water consumption & body weight outcomes: a systematic review. The American journal of clinical nutrition, 98(2), pp.282-299.

15. Dennis, E.A., Dengo, A.L., Comber, D.L., Flack, K.D., Savla, J., Davy, K.P., and Davy, B.M., 2010. Water consumption increases weight loss during a hypocaloric diet intervention in middle‐aged and older adults. Obesity, 18(2), pp.300-307.

16. Stookey, J.D., Constant, F., Popkin, B.M., and Gardner, C.D., 2008. Drinking water is associated with weight loss in overweight dieting women independent of diet & activity. Obesity, 16(11), pp.2481-2488.


See: Pool Exercise for Arthritis

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