When you need to lose 100+ pounds, getting started on a weight loss plan can be overwhelming. Most individuals who need to lose this amount of weight say that the weight gain happened over a period of several years, but it is one triggering event that acts as a “wake-up call” to their health. They might’ve held a little extra weight since they were in school. Or, it might not have become noticeable until they were older. Either way, losing weight is something within our control when we have the power to change our lifestyle, we can maintain a healthy body weight. Below are five tips to help you lose 100+pounds and maintain that weight loss long term.
Tips to Lose 100+ Pounds and Keep it Off For Good
Tips to Lose 100+ Pounds and Keep it Off For Good1. Start Tracking Your Calories
In its most simplest form, weight loss begins when you burn more calories than you consume. Every day, we burn a certain number of calories. If we eat more than that, we’ll gain weight. Eating fewer calories than you burn is the best way to lose weight. So, it is important to start tracking how much you’re eating if you are trying to lose 100 or more pounds.
Staying under your caloric baseline will mean you’re in a caloric deficit. When your body needs calories, it’ll have to take them from stored body fat. Don’t try to maintain too steep of a deficit, though. This will make it more difficult for you to stick with the diet. Try limiting your daily intake by 10 to 15%, then, as you progress, you can cut your caloric limit by more.
2. Weigh Yourself Once a Week
One of the biggest problems people have when they’re losing weight, especially if they are trying to lose 100+ pounds, is fear of the scale. They’ll start weighing themselves every day. Then, they’re discouraged when they don’t see progress daily. Losing weight isn’t something that happens in a straight line. It’s normal to fluctuate a bit day-to-day. Tracking your weight once a week should give you a better picture of what’s happening with your body. You should be looking for a steady decline. If things start to reverse, you’ll need to cut calories and limit your carb intake even more.
3. Develop Active Hobbies
Spending all your time at the gym isn’t fun nor feasible. The best way to increase your activity levels is to develop active hobbies. Going for a walk throughout your work day is a great start. Try walking 10,000 steps each day. We also encourage you to find fun activities with friends and family, such as renting a kayak or going for a bike ride with the family.
4. Log Your Progress
Lost weight is a journey and it is normal to become discouraged along the way. But we’ve found the best way to stay on track is by logging your progress. Take notes on what you’re eating each day and keep track of your progress whenever you look at the scale. There are some great apps out there that can assist you with achieving and maintaining your goals.
When you’ve hit your goal weight, don’t change anything. Pay attention to what you’ve been doing to reach this point. Maintaining your weight loss means living differently and you’ll need to keep these new habits otherwise, your weight will begin to creep back up.
5. Consider Bariatric Surgery
If you have a history of yo-yo dieting (losing a lot of weight and then gaining it right back) or have a health condition where weight loss can be more challenging, bariatric surgery may be the best option for you. Weight loss surgery limits your caloric intake by reducing the size of your stomach, and you will quickly see the weight come off within the first few months following surgery.
Lose 100+ Pounds, For Good
Trying to lose 100+ pounds requires a lot of effort, especially once you get started. However, your daily actions will form healthy habits that will create a lifestyle shift over time. Soon enough, as you begin to see and feel your progress, you will be motivated to keep going!
This article was originally written by a blog contributor, Elizabeth Howard and published on the Bariatric Centers of America Blog.