There’s probably a reason you’re looking for proven
strategies to lose 100 lbs. or more. Your doctor may have told you to implement
healthy habits to lose at least 100 lbs.
Maybe you’d like to appear more
professional for your job or career and that will require you to successfully,
effectively and sustainably lose over 100 lbs. Or it’s very well possible that
you're simply looking for sustainable 100 plus pounds weightloss methods.
Before I get into the details, I want to make this point
very clear: you can lose over 100 pounds without weightloss surgery. I will say
it again: You can lose 100 + lbs. without surgery. Read that again and understand
that it is possible. Simply follow these methods for sustainable weight loss of
over 100 pounds and you'll likely achieve your goal.
This in-depth post includes affiliate links to products and books which, if you make a purchase using them, I may receive a monetary commission. I'll let you know which are the affiliate links as you read.
Goal Setting for Successful Weight Loss
Setting successful goals for significant weight loss is
essential for long-term success. That statement may seem like common sense as
most people understand how critical it is to establish an effective set of
goals to lose a noticeable amount of weight.
One of the problems with this piece
of common knowledge is that a lot of people don’t set weight loss goals in a manner
that results in long-term, sustainable weight loss of 100 lbs. or more.
Weightloss Scale Accuracy
In order to reliably and consistently track your accurate bodyweight
as part of your safe and effective weight loss for 100 lbs. or more, your scale
must be accurate. This point is very important and non-negotiable.
It can
be extremely frustrating and discouraging to see your bodyweight fluctuate so
wildly that it seems as though you gain and lose weight randomly when in
actuality you could be losing bodyfat and not realize it.
Your accurate bodyweight scale does not have to be an expensive, high-end device. A simple bathroom scale designed for people who are
significantly overweight is all that is needed. It is sometimes difficult to
find a quality scale for people who weigh 500 lbs. or more.
My Personal Weightloss Scale Recommendation
As a Fitness Coach, Certified Personal Trainer and Weight Management Specialist, I am considered an authority in the field of weightloss. As such, I am confident in my recommendation and endorsement of a quality, durable weight loss scale for significantly overweight people.
The ZOETOUCH Digital Scale (affiliate link) is designed for heavy people with a wide platform and a capacity of 560 lbs. It has an easy to read LED display and comes with batteries. The simplicity in its design makes it a great option at a reasonable, affordable price.
The scale is not fancy, has no unnecessary
features and it will allow you to accurately keep track of your bodyweight over
the long term.
Once you have your quality weight loss scale that is designed for people
who are very overweight, you’ll be able to confidently track your progress
as you meet your established goals.
Short-Term Goals
Short term goals for sustainable weight loss are
important to keep you on track as you embark on your long-term journey to
achieving a lower bodyweight.
As part of your gradual weight loss plan to lose 100 + lbs., your short-term
weight loss goals should be on the timeline of two weeks at a time.
Sometimes
it’s recommended that you keep track of how much you weigh on a weekly basis,
and that’s fine if you’d like to watch the scale go down on the short term. But as you document your
weight as you lose the pounds, you may notice fluctuations due to body water loss
and retention.
It is important to remember that when you set your plan and put into place
your proven strategies to lose 100 lbs. or more, the tendency to have large fluctuations
of water weight can cause the numbers you see on the scale to wildly go up and down
day to day. By keeping track of your body weight in two week increments, you will
likely see a gradual decrease in your body weight.
If you are extremely overweight or obese and you implement
your healthy habits for losing 100 + lbs., you may see a very dramatic loss of
bodyweight in the first few weeks of your weight loss journey.
It is not
uncommon for heavyset people to lose 5 – 10 lbs. of body weight per week in the first few weeks. Keep
in mind that when you put into place your gradual weight loss plan to lose over
100 lbs., you’ll lose bodyfat along the way. However, that extreme weight loss
over the first few weeks will likely be mostly water weight and that rate of
loss will be reduced and will stabilize.
That being said, your short term, significant weight loss
goal should be established and tracked in two week increments.
Medium-Term Goals
Your medium-term goals for losing a large part of your total
body weight should be in about 12 week increments. I’ll explain later that a part of your proven strategies to lose 100 pounds or more includes the process of
periodization.
What that means is that you’ll use the healthy habits for losing 100+ pounds
and experience sustainable weight loss in periods of 12 weeks at a time.
One of the proven strategies to lose 100 pounds or more is
to set your medium term goals with an end date of 12 weeks. This period of time
is sufficient to see a gradual reduction in your total bodyweight.
Long-Term Goals
In your long-term weight loss plan to lose over 100 lbs., it
is essential to establish long-term goals. For the sake of this sustainable
100+ lb. weight loss method, a long-term goal of 1 year is an easy end point. To
enjoy significant, sustainable weight loss, it may take several years to reach
your end goal.
In may be counterintuitive, but setting your sites on a distant
goal of losing over 100 lbs. or more of bodyfat may be discouraging and it’s
easy to go off course if you don’t track your progress over shorter periods of
time.
So, it’s a good idea to set your long-term weightloss
goal of over 100 pounds at 52 weeks. But remember, this gradual weightloss plan
to lose a significant amount of bodyweight may take longer than a year. And
that is ok. Maybe it will take you two years or even three or four years to get
to your desired bodyweight after losing over 100 lbs.
See the Results Along the Way
When putting an effective plan to lose more than 100 lbs in
place, some people get so caught up in the end goal that they don’t enjoy and
appreciate the progress that is made along the way. Sustainable weightloss of
100 + pounds takes time. You will not just wake up one day and be over 100 lbs.
lighter.
However, as you gradually lose bodyfat, you’ll see and feel positive
changes with your body. For example, every month your clothes may become loser
and your face and neck appear thinner. It’s likely that people will notice and
start to give compliments that will further motivate you to stick to your
proven strategies to lose 100 lbs. or more.
As you experience these results along the way, every week
and month, enjoy and appreciate what you’ve accomplished. You’ll feel motivated
and confident as you:
·
See the numbers on the scale consistently go
down
·
Watch your clothes become looser
· Feel more energized and light on your feet
· Impress your doctor with your improved health
markers
·
Regularly get compliments on your weight loss as people
notice
Perhaps the only downside of your plan for long-term weight
loss for 100 lbs. or more is that you’ll need a new wardrobe!
Set Your S.M.A.R.T. Goals
Safe and effective weight loss goals for losing over 100
lbs. should adhere to the components of a simple acronym: S.M.A.R.T
The goals of your gradual weight loss plan for 100 lbs.
should be:
Specific
Your short-term, medium-term and long-term goals need to be
specific, not general or arbitrary. Instead of saying, “I want to lose a lot of
weight” or “I plan on losing over 100 lbs.”, establish specific bodyweight
goals for every period of your long-term weight loss of 100 pounds or more.
If you exceed your weight loss goal and lose more weight
than you planned on, that’s ok. Just stick to your program and adjust your goals
accordingly.
A very good goal is to lose 2% of your bodyweight every 2 weeks.
That means if you weigh:
- 300 lbs. you’ll lose 6 lbs.
- 350 lbs. you’ll lose 7 lbs.
- 400 lbs. you’ll lose 8 lbs.
- 450 lbs. you’ll lose 9 lbs.
As you achieve your lower bodyweight along the way, you’ll need
to adjust your calculations after you achieve your medium-term goal of 12
weeks.
Measurable
As stated above, when you set realistic weight loss goals of
100+ lbs, you need to have a metric by which to measure the weight loss. As
part of these proven strategies to lose 100 lbs. or more, you’ll measure your
progress in pounds.
Attainable
In should go without saying that your goals should be
attainable. Don’t make the mistake of setting extreme goals that are very
difficult or impossible to achieve. In this case, if you happen to achieve
significant weight loss in a short period of time, it will likely be unsustainable.
In reality, you should implement a gradual weight loss plan
for 100+ pounds. As I previously stated, an example of this would be to set the
attainable goal of losing 2% of your bodyweight every two weeks. This is a
slower process to lose a significant amount of bodyweight, but it is also the most
effective and sustainable.
Relevant
Your long-term weight loss goals for over 100 pounds should
be in line with your reason and purpose of dropping the pounds. Do you need to
reduce your blood pressure or cholesterol? Do you want to have more energy and
feel better in general? Do you want to have more confidence in your appearance?
The reason why you implement your sustainable 100 + weight
loss methods and establish your goals matters. Keep your focus and purpose on why
you’re embarking on your weight loss journey and keep track of those
measurable objectives.
Time-Bound
I’ve already talked about setting your short-term,
medium-term and long-term goals. There must be an end date for each period of
significant weight loss. This keeps you motivated and allows you to set your
sites on a shorter time period. Once you hit each goal along the way, you can maintain
your momentum and accelerate toward your next establish goal.
So, you’ll see measurable results every two weeks, 12 weeks
and 52 weeks. And those results can be dramatic!
Additional Reading
Renaissance Diet 2.0 (affiliate link)
Prevent Weight Gain and Muscle Loss with Better Sleep
3 Major Weight Loss Myths That Will Sabotage Your Results
