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How to Lose 100 Pounds (or More) Safely

Losing weight isn’t an easy process, no matter what your overall goal happens to be. When you want to lose at least 100 pounds, then the number can seem like an impossible challenge – especially if you are on the first days of your journey.

Several proven strategies can help you to achieve this outcome if you’re willing to put in the work.

1. Track Your Calories

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Your body needs to burn more calories than you give it so that you can start losing weight. Two options are available to you so that this outcome is possible: eating less or exercising more. If you need to lose 100 pounds, a combination of both can get your journey off to a fast start.

The best way to know how much food you’re eating is to use a calorie tracker. Then you can see where some small lifestyle changes can help you to reach your weight loss goals.

You may want to speak with your doctor about how many calories are necessary for your unique needs to maintain a healthy lifestyle while losing weight.

2. Increase Your Protein

If you want to hit the century mark with your weight loss efforts, then increasing the amount of protein you eat can be helpful. Switching to a diet that is high in these foods can naturally reduce how much you eat by up to 100 calories per day. Most people can lose about one pound per week with this option, and it also serves as an influence to prevent the weight from coming back again.

Choose healthy proteins to get the best results. Seafood, lean meats, and legumes can help you to achieve your goals. Then add a few seeds, nuts, and eggs into the mix so that you can enjoy a variety of foods as you embark on this journey. A lot of people add supplements to their diets so make sure to check this.

3. Reduce Refined Carbohydrates

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Most people gain weight because their refined carbohydrate consumption is too high when compared to their activity levels. White bread, commercial pasta, and items with refined grains all fit into this category. If you eat a lot of baked goods, then the sugar and carbs create the perfect recipe for gaining weight.

The issue with refined carbohydrates involves the blood sugar spikes it creates. You get cravings after eating these treats or meals, leading to an increase in hunger and binging urges that can be challenging to control.

Regularly consuming refined carbs can lead to more visceral fat around the belly.

While taking steps to cut these foods from your diet, it helps to cut back on juice, soda, and energy drinks. If you struggle to eliminate them entirely, then a zero-calorie alternative is better than the ones that have lots of sugar and calories.

Brown rice, couscous, and whole-grain bread are easy swaps to make so that it doesn’t feel like you’re cutting out all of your favorite foods.

4. Fill Up on Veggies

Over 90% of people in the United States don’t get enough vegetables in their diet despite knowing that the foods are healthy. When you want to lose 100 pounds, then several qualities of these foods can help you get rid of the excess fat.

Most vegetables contain high fiber levels that can slow the speed that your stomach empties after a meal. It also contributes to feelings of fullness.


Many have a high water content, creating a low energy density. You can eat two entire cans of green beans without reaching the same calorie count as a single piece of cake. That’s why most adults who eat more veggies tend to weigh less.

5. Hold Yourself Accountable

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Willpower is a robust force that can lead you to your weight loss goals. If you start a journey that leads to the goal of losing 100 pounds, then you’ll be making lifestyle changes that will be with you for 12-18 months. That means you must stay accountable for your actions.

One of the best ways to hold yourself accountable is to weigh yourself frequently. When you see what the numbers on the scale are, then it is easier to keep them down.

It may also be useful to keep track of what you eat with a daily journal. Some people blog about their weight loss adventure as a way to stay accountable. You can also choose to partner with someone who has a similar goal that they want to reach.

6. Practice Mindfulness

How do you approach food if you see one of your favorite items on the menu? Do you savor the experience with every bite, or do you rush through what is on your plate quickly?

Mindful eating involves being in the present moment whenever you have food in front of you – including snacks. You focus on your physical hunger signals, psychological symptoms, and whatever emotions are present when there is an undeniable urge for food.

It helps to avoid distractions when you eat to start practicing mindfulness. Instead of watching TV, try to have each meal at your dinner table. If you don’t have that option, then chew your food thoroughly and slowly to experience each sensation.

7. Add Cardio Exercises

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Aerobic exercise helps to promote heart health and burn calories when you include it as part of your daily routine. If you burn about 400 calories five times per week during your weight loss journey, then you can lose up to 11 pounds more than what would happen through dietary changes alone.

Even if you can do 40 minutes of aerobic exercise just three times per week, then you can produce up to a 10% decrease in your body weight.

When you need to lose 100 pounds, getting rid of the harmful visceral fat around the belly should be the first priority. These exercises can make that outcome possible.

Losing 100 pounds is a worthy goal. You can do it! If you implement these ideas with perseverance, then you can see a brand-new person in the mirror in the months ahead.

About Stefania Trtica