10 Tips to Lose 100 Pounds Safely
Weight loss is not an easy process, no matter how big or small the goal is.
When it comes to losing 100 pounds (45 kg) or more, there is a lot of fear, especially if you are just starting out.
Fortunately, there are proven strategies that can help you.
Here are 10 tips to help you lose 100 pounds safely.
1.Monitor your calorie intake
To lose weight, your body needs to burn more calories than it consumes.
There are two ways to do this: eat fewer calories or exercise more.
Finding your calorie intake can help you know how many calories you are consuming each day, so you know if you are on the right track or need to adapt.
In fact, a review of 37 studies with more than 1,000,000 participants found that weight loss programs that were involved in calorie intake lost 7.3 pounds (3.3 kg) more per year than the program.
The number of calories you need to consume each day depends on a variety of factors, such as your starting weight, lifestyle, gender, and activity level.
To determine how many calories you need to eat to lose weight, use the calculator here.
There are two common ways to track calorie intake with an app or a food diary.
With that said, it's important to note that simply tracking your calorie intake may not be the most sustainable way to lose weight.
However, tracking the calories associated with a healthy lifestyle modification, such as eating more vegetables or exercising regularly, can work exceptionally well.
SUMMARY:
Tracking your calorie intake can help you keep track of your weight loss goals, especially when combined with a healthy diet and lifestyle changes.
2. Increase your fiber intake
Fiber is a type of indigestible carbohydrate that can help you lose weight.
This is because the rate of fiber slows down as the stomach empties its contents, which in turn can help you feel longer.
Additionally, studies have shown that fiber, especially soluble fiber, can reduce the production of appetite hormones such as crawling and increase the production of satiety hormones, such as cholecystokinin (CC), the glucagon-like peptide 1 (GLP). -1) and peptide (Y). .
To reduce your appetite, fiber can reduce your calorie intake and effortlessly lose weight.
For example, a review to date found that daily fiber intake increased by 14 grams, which was associated with weight loss by eating 10% fewer calories per day without any other diet or lifestyle changes. 4.2 lbs (1.9 kg)
That said, more recent research is needed.
Foods high in fiber include most vegetables, fruits, nuts, whole grains, and seeds. Alternatively, you can try taking a fiber supplement like glucomannan.
SUMMARY:
Fiber helps you stay full for a long time, which in turn can help you reduce your calorie intake and lose weight.
3. Increase your protein intake
To lose 100 pounds, it is important to increase your protein intake.
High-protein diets have been shown to stimulate metabolism, reduce appetite, preserve muscle mass, and reduce harmful belly fat.
In fact, studies have shown that simply following a high-protein diet can help you burn an additional 80-100 calories per day.
One study found that overweight women who had 30% protein in their diet lost 11 pounds (5 kg) in 12 weeks without restricting their calorie intake.
Also, a diet rich in protein can help prevent weight regain. For example, one study found that taking a supplemental protein, which resulted in a diet containing 18% protein compared to 15% in other study groups, prevented weight gain by up to 50%.
Choosing healthy foods like meat, seafood, eggs, nuts, seeds, and fruits for other foods is a great way to increase your protein intake.
SUMMARY:
Increasing your protein intake can boost your metabolism, reduce appetite, and lose weight by reducing belly fat.
4. Cut refined carbohydrates
Reducing your refined sugar intake is an effective way to lose weight.
Refined sugars, also known as common carbohydrates, are refined sugars and grains that have taken away nutrients and fiber during processing. Common sources of refined carbohydrates include white bread, white flour, pasta, candy, and cakes.
Pure carbohydrates are not only a weak source of nutrients, they also have a high glycemic index. This means they are quickly digested and absorbed.
This leads to rapid spikes and drops in blood sugar levels, followed by increased habits, increased appetite and increased risk of overeating.
Also, some studies have linked higher visceral fats to higher amounts of refined carbohydrates, a type of fat associated with an increased risk of chronic diseases such as heart disease.
For example, a study involving 2,834 participants found that higher levels of refined sugars were associated with higher abdominal fat loading, while higher levels of whole grains were associated with lower levels of abdominal fat.
Also, it is a good idea to cut down on soda, juice and energy drinks. These drinks are often high in sugar and calories, lack other nutrients and contribute to weight gain over time, they do not satisfy you.
Try to remove refined sugars for whole-grain alternatives such as brown rice, quinoa, cosmos and whole wheat bread or for a high protein diet.
SUMMARY:
Choosing more whole-grain carbohydrates and high protein foods than refined sugars can help you live longer and lose weight.
5. Take responsibility
With a goal like losing 100 pounds, willpower alone is not enough as a guarantee of long-term success.
That's where the responsibility lies. It helps you stay on track for successful weight loss and allows you to adjust along the way.
One way to be responsible is to weigh yourself more. Studies have shown that people who weigh themselves more are more likely to lose weight and keep it off than those who do not.
Another way to be responsible is to keep a food diary. This allows you to keep an eye on your diet, which can help you lose weight and keep it off.
Finally, you can try to partner with a friend who has an equal weight loss goal, or join an individual or online weight loss community. Doing so can not only help you achieve your goals but also make things fun to help keep you motivated.
SUMMARY:
Being responsible helps you lose weight. Various ways to do this include weighing yourself regularly, keeping a food diary, and having a responsible partner.
6. Fill up on vegetables
Although most people know that vegetables are very healthy, studies have shown that about 91% of people in the United States do not eat enough of them.
In addition to being healthy, vegetables have other properties that help you lose weight.
For starters, vegetables are a good source of fiber, a nutrient that reduces the rate of emptying the stomach and can increase the feeling of fullness.
In addition, vegetables have a high water content which gives them a low energy concentration. This means that vegetables are low in calories for their weight.
Consistently prefer low-energy-concentrated foods such as vegetables, refined sugary foods, let you eat the same amount of food and still reduce your calorie intake.
In fact, studies show that adults who eat more vegetables tend to lose weight.
SUMMARY:
Vegetables are high in fiber and low in energy, which means they can help you last longer while consuming fewer calories.
7. Do more cardio
Exercise is important for losing a lot of weight.
Cardio, also known as aerobic exercise, is a popular form of physical activity that helps burn calories and promotes heart health.
In fact, studies have shown that cardio alone can help reduce fat.
For example, a survey of 141 overweight or obese participants looked at the effects of losing 400 or 600 calories from cardio 5 times a week for 10 months, without taking in their calories.
The researchers found that participants who did 400 and 600 calories of cardio lost an average of 8.6 pounds (3.9 kg) and 11.5 pounds (5.2 kg), respectively.
Similarly, another study of 141 participants found that doing just 40 minutes of cardio 3 times a week for months reduced body weight by an average of 9%.
Additionally, studies have shown that cardiovascular exercise can help you burn harmful belly fat, also known as visceral fat. This type of fat is found in the abdominal cavity and is associated with an increased risk of type 2 diabetes, heart disease, and certain cancers.
If you are not used to cardio, try walking more often during the week and gradually begin to feel more comfortable as you work toward a jog or run. If walking puts too much pressure on your joints, try low-impact cardio exercises, such as walking on water or riding a bike.
SUMMARY:
Cardio helps you burn calories, which helps you lose weight and fat.
8. Try resistance training
Prevention training, commonly called weight lifting, can help with weight loss.
It involves working against energy to improve muscle strength and endurance. Although it is generally done with weight, you can only do it with your body weight.
Prevention training can help you lose weight by slightly increasing your metabolism, which can help your body burn more calories at rest.
For example, a study of 1 people found that 9 months of regular weight lifting increased the number of calories they burned at an average rate of about 5%.
Similarly, another study noted that 10 weeks of regular weight lifting helped lower blood pressure levels by increasing the number of calories burned by 7% and reducing fat by an average of 4 pounds (1.8 kg).
The easiest way to get started is to hit the gym, but you can try resistance training exercises indoors using your body weight, such as squats, loungers, sit-ups, and planks.
If you've never been to a gym before, consider how to use the equipment correctly and hire a personal trainer to help reduce the risk of injury.
SUMMARY:
Resistance training helps maintain muscle mass and can increase your metabolism, which in turn helps you lose weight.
9. Practice mindful eating
Mindful eating involves practicing psychology and concentrating on being present when you eat, being aware of your physical and mental hunger signals, and paying attention to your emotions.
There are many ways to get into the habit of eating delicious, but the most common ways are to eat slowly, chew your food thoroughly, and avoid interruptions when eating such as the phone, computer, or television.
Studies have shown that eating slowly, a fascinating eating habit, can help you eat less when you feel fuller and more satisfied.
Another study of a man found that eating slowly produced a greater release of satiety hormones such as peptide YY and glucagon-like peptide 1, as well as a greater feeling of fullness.
Additionally, a review of 19 studies found that the inclusion of mindfulness in weight loss methods resulted in weight loss in 687% of the studies.
SUMMARY:
Incorporating nutritious foods into your weight loss routine will help you eat less, lose weight, and enjoy more food.
10. Consult a dietitian
With a big weight loss goal of losing 100 pounds, it’s a great idea to enlist the help of a qualified professional like any registered dietitian.
Not only can a dietitian help you to reduce excess food, but they can also provide support throughout your journey.
Additionally, studies have shown that working with dietitians on your weight loss journey can lead to significantly more weight loss than not working alone, as well as helping you maintain weight loss.
It is especially important to seek the opinion of a dietitian if you have a complex medical condition. A dietitian can ensure that you can lose weight safely without compromising significantly with your health.
SUMMARY:
A dietitian can help you start losing weight and point you in the right direction. This is especially true if you have a complex medical condition.
How fast can you safely lose 100 pounds?
It’s worth noting that losing 100 pounds will probably take at least 6 months to a year or more.
Most experts recommend a steady but steady weight loss, such as losing 1 to 2 pounds (0.5 to 1 kg) of fat per week or losing about 1% of your body weight.
People with higher body weight will lose more pounds than those with lighter bodyweight. However, the rate of weight loss remains the same compared to percentages.
For example, a person who weighs ড 300 (136 kg) may lose up to 10 pounds (4.5 kg) in the first 2 weeks of dieting.
Meanwhile, a person of the same age and gender who weighs 160 pounds (73 kg) can lose only 5 pounds (2.3 kg) despite consuming the same amount of calories and exercising.
However, it is very common to experience rapid weight loss when starting a weight loss program, especially if you follow a low carb diet.
This is usually due to weight loss in the water. Just as your body burns more calories than it consumes, it draws on its reserve fuel sources, such as glycogen, the stored form of sugar.
Glycogen molecules bind to water, so when the body uses glycogen, it releases its bound water.
Although most people want to lose weight fast, it is important not to lose weight too fast
Rapid weight loss can carry a variety of health risks, including:
Malnutrition
Gallbladder
Dehydration
Fatigue
Wearing hair
Muscle mass loss
Constipation
Menstrual irregularities
SUMMARY:
You can lose 1 to 2 pounds (0.5-11 kg) of fat per week or about 1% of your body weight.
BOTTOM LINE:
While losing 100 pounds may seem like a daunting goal, it can be done safely by combining different diets and lifestyles.
Proven strategies to help you lose weight include looking at your calories, increasing your protein intake, eating more fiber and vegetables, reducing refined sugars, exercising more cardio and resistance, practicing mindful eating, and taking responsibility.
If you are not sure where to start, it is a good idea to seek professional help from a dietitian as they can point you in the right direction, especially if you have an existing medical condition.
With a little time, patience and a good support system it is possible to lose 100 pounds or more in less than a year depending on your starting point.
Article source healthline.com
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