The idea of losing weight can be overwhelming for some, even more so if your goal is to lose up to 100 lbs. in a year. To get over that big triple-digit number, take your long-term goal and turn it into several small goals. Losing 2 lbs. a week for 52 weeks is a healthy, effective goal. Using this mindset you will be able to keep yourself motivated by seeing the results.
Diet
To lose 100 lbs., reduce daily calorie intake by modifying your diet. The calories consumed need to be 30 percent proteins, 50 percent carbohydrates and 20 percent fats, according to www.fitnesstipsforlife.com. Eat six small meals to keep full. Eat fruits, vegetables, diary and grains. Cut back on red meat or quit eating meat all together. Most meat has a high fat content. Cut out soda and other sugary drinks. Boredom also factors into eating too much. When you are feeling bored, work out or chew a piece of sugarless gum. The flavor of the gum can satisfy cravings until the next meal.
Exercise
Exercise 30 minutes, twice a day, according to the Mayo Clinic. The twice a day routine helps your metabolism remain at its peak all day instead of dropping off halfway through your day. Start slowly with yoga or power walking. Work up to a more difficult routine, like aerobics or running. Start basic weight training to strengthen muscles. Use hand weights at home or go to a gym. Split up your exercises. One way to split it up is to do a warm-up, cardio and cool down one session and warm-up, weight training and cool down another session. Warm-ups and cool-downs can be stretching, yoga, walking or light jogging. Warm-ups and cool-downs help the body burn fat more efficiently. During any exercise, drink plenty of water. Your body cools itself down with sweat, causing a loss of fluids. Lack of fluids while exercising can cause lightheadedness or headaches. Water also helps ease muscle cramps.
Health
Consult your doctor before starting any weight loss program. Doctors let you know what types of exercises and diet your body can handle. For example, if you are diabetic, you may have a strict diet to follow.
