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Health and Fitness News

Goal: 100 Pounds Down

A lofty goal means serious changes. It can be done. Here’s how.

Something has to change. You’ve known it for a while, but you’re finally ready to do something about it. Losing 100 pounds is no easy feat, but time and time again, people have proven it can be done. It took years for the weight to pile on, so don’t expect to see it come off overnight. It’s going to take time, commitment, and hard work.

Chances are, you’ve attempted to lose weight before, but were unsuccessful in the long term. This time, you want to make lasting lifestyle changes that lead to lasting weight loss. Here’s how to go about it.

1. Create Your Plan

A decision to lose weight won’t do much good if you don’t have a plan going forward. Sit down with your trainer and write out a clear and concise plan of action that fits your lifestyle and goals. What changes are you going to make? What will you have to give up? How will you handle challenges and setbacks? When do you plan to work out and what exercises will you do?

2. Track Your Progress

One of the greatest motivators for weight loss is seeing the progress you make along the way. Take the guesswork out of your progress with the help of a fitness app. Get recommendations and read reviews to find an app that best fits your goals. There are apps available to track your calorie and nutrient intake, record your calorie burn, scan barcodes of food labels, offer community support, help with portion control, and more.

3. Adjust Your Diet

Fad diets lead to weight loss, but as soon as you return to your former way of eating, the weight returns. Drastically cutting calories may backfire and slow your metabolism. Healthy weight loss that lasts means making dietary changes that can be continued for the rest of your life.

As you plan your meals, keep three goals in mind. Every meal should have plenty of fiber, few refined carbs, and a healthy serving of protein. High-fiber foods slow digestion so you feel fuller longer. They also curb your appetite, causing you to eat fewer calories. Take advantage of this by filling up on fruits, vegetables, whole grains, and beans.

Simple, refined carbs are low in nutrients and fiber. They’re digested quickly and lead to a spike in blood sugar. Soon after eating them you’re hungry for more. Stay away! That means you’ll need to leave white bread, pasta, and cereal on the shelf. Instead, focus on whole-grain alternatives.

Protein is a macronutrient that curbs appetite and boosts metabolism. It’s slow to digest, provides lasting energy, and keeps you feeling full for longer. Be sure each meal and snack contains a source of protein. Great examples include eggs, nuts, seads, fish, poultry, and lean meat.

4. Change Your Priorities

Losing a lot of weight means big lifestyle changes. Exercise must become a priority and a regular part of your everyday schedule. Work with your trainer to develop an exercise routine that includes cardio and strength training. High-intensity cardio that gets your heart rate elevated burns the most calories. Strength training builds muscle to keep your metabolism humming.

5. Find Your Friends

Accountability plays an important role in weight-loss success. Surround yourself with people who support your goal and cheer you on. Join a support group in-person or online. Find a friend or coworker who’s on the same journey and check in with each other on a regular basis. Then get to work, together!