Losing weight is a daunting task. The hardest part is beginning a new routine and changing your lifestyle. If you are looking to lose 100 pounds, there are some serious items to consider. Before beginning any new diet plan or exercise regime, check with your health care provider. It is important to ensure your safety as you make drastic changes in diet and exercise routines. When you have decided on your weight loss plan, contact your physician for approval before starting.
Set Realistic Goals
Goals are fundamental to weight loss success. When you begin your weight loss routine, write down short-term and long-term goals. Make these goals attainable with minimal work. Start slowly, so that your plan gains momentum. Your long-term goal is what you are hoping to reach with hard work. Your long-term goal could be to lose 100 pounds in one or two years. When you reach your first short-term goal, figure out a small reward for your hard work. It may also be fun to figure out a larger reward for your long-term goal. Maybe you will reward yourself with a new wardrobe for your new body, or a vacation cruise. Goals will aid you in succeeding in your weight loss endeavors.
Exercise
Exercise provides your body with the ability to build muscles. Building muscles burns fat. To lose weight you need to burn fat. It is important that when you begin to exercise, you start slowly. If you exercise too hard, you may cause a serious injury that will hinder your progress. Start off by walking 30 minutes three to five times a week. As you begin to lose weight it will be easier to increase the intensity of your workouts and the length of each session. If you feel faint or dizzy, take a break. If you feel intense, abnormal pain from working out, stop your workout and contact your doctor for guidance.
Dieting
To begin your weight loss routine you will need to start making changes in your diet. These changes include drinking plenty of water. According to Mayo Clinic, it is recommended that adults drink eight 8-ounce glasses of water daily. If you work out during the day, add another 20 ounces of water for hydration lost through perspiration. Replace fast food, fried food, candy, cookies or chips with healthy alternatives. Each meal should consist of fruits, vegetables, grains and dairy. Between meals eat popcorn, nuts, fruit or yogurt as healthy snacks.
Portion Control
Eating the right foods is half the battle, but the other half is portion control. Restaurants have trained our minds to believe that we need more food than we do. To learn new portion control techniques, measure your food using measuring cups. Buy plates that have divided sections. Each section can be filled with an item from one of the recommended food groups: one section may contain a chicken breast, another green beans, and another rice, for example. Portion sizes must be small enough that items don't overflow their assigned sections. This method helps dieters get used to recommended portion sizes.
Weights and Measures
Weighing yourself once a week is a good way to measure your progress. Try to avoid weighing yourself during the rest of the week. Choose one day and time that works for you. Use that same day and time each week, and record your weight to track your progress. Don't be fooled. Weight loss isn't determined only by the numbers on the scale. Measure your hips, waist, thighs, chest, and arms. Although the scale may not reflect a loss, your body is changing in other ways. Don't be discouraged.
Support Groups
The goal of losing 100 pounds may seem like a large task. If you feel alone in your weight loss journey, seek out groups in your community that will give you support. Weight loss programs like Weight Watchers and Jenny Craig include group meetings as part of membership. During meetings, attendees are asked to share stories of success, failure, and their emotional journey.
