I Need to Lose 100 Pounds! 16 Ways to Reshape Your Body

If you are very overweight or obese, your body is crying out for help. It’s systems are overtaxed by the extra weight, and every part of your body is suffering, from the circulatory system to your brain and everything in between. Thus, losing that weight, even if you lost only a decent sized chunk of it, would do wonders for your health. You’d reduce your health risks and feel much better about yourself, inside and out. However, losing this much weight is a great challenge, one that you can meet as long as you have the three Ps – a plan, practices, and persistance. To help get you started on your quest, here are sixteen ways to reshape your body and, as a result, reshape your life:

  1. First, you need to be clear on how many pounds you have to lose. You should then write down your goal in a book; let’s say, for the sake of this article, that you’re looking to drop 100 pounds. Then, write down on paper, “I need to lose 100 pounds.” Do this every day when you wake up in the morning; this will get you focused on your goal throughout the day.
  2. Next, you need to set your time frame. How long do you have to lose the weight? For instance, if you have a wedding in a year to attend, you can set a reasonable goal to that point. In general, longer is better; if you want to know how to lose 100 pounds in 6 months, you’ll have to go to more extremes than if you have a year. Losing 100 pounds in a week, futher, is impossible. In general, it’s better to set longer term goals, goals that you can maintain over your lifetime.
  3. Next, figure out the first P – the plan. You’ll need to be as specific as possible with your diet and exercise regime. If you settle on vague goals, you will almost definitely not succeed.
  4. For your diet, for example, figure out how many calories you’re going to shoot for in a day. Figure out how many meals you’re going to eat (the more, the better, say around 5 to 6) and then schedule in when you will eat them. For instance, you can eat a sound breakfast when you wake up, a midmorning snack, lunch, an afternoon snack, dinner, and then an evening snack. This would be the perfect balance to get you through your day.
  5. Next, figure out the foods you’ll be eating. Though you are eating 6 meals, they’re more like 6 snacks. You’re going to have to get used to smaller portions, ones that leave you satisfied, not “full.” You should never get too hungry or too full; both are signs that something has gone wrong.
  6. The next step in how to lose 100 pounds is to plan out your exercise regime. Make sure you schedule out the EXACT times and days that you work out, and the particular workouts that you do. These workouts don’t have to be long and intense at first – break yourself in, especially if you’ve been sedentary for a while. As you get going, you can then increase the intensity and the duration. In general, however, more intense, shorter workouts are more effective than long, rambling ones any day.
  7. Cardio should be the base of your workouts – treadmills, bikes, skating, sports, etc. You should also include plenty of weight training to keep your muscles strong, and add flexibility to help prevent injury. You may also like Yoga, Pilates, or any other class. Whatever you enjoy and whatever keeps you motivated is what you should do.
  8. After planning, your next P is “practices.” What this means, simply, is building habits, routines, and ‘rituals’ into your daily life to keep you going. We all have limited willpower, so you’ll need to make things automatic, like habits, if you ever want to make them stick. Make sure to do the same things day in, day out, in order to get this habit entrenched in your brain.
  9. The third P is persistence. You’ll have bad days, days where you want to quit, and days where the cravings and laziness are overwhelming. Even if you slip one day or even one week, don’t give up! Keep moving forward, one day at at time.
  10. Keep records of your progress so that you can see how well you’re doing through the program. The more you monitor your progress, the more you’ll be motivated to keep going. Plus, you’ll also know if your weight loss program is working. Don’t get too obssessed with stats, of course.
  11. Don’t make your life about deprivation – have your favorite treats every once in a while, making sure to keep the serving sizes modest, of course.
  12. A cheat day every once in a while isn’t bad either – it can restart your metabolism which may be slowing down if you aren’t eating enough.
  13. To that end, don’t starve yourself! This will only set you back and make you miserable. Make sure you eat plenty of food, but enough so that you’re satisifed but below your caloric requirements for the day.
  14. Don’t neglect eating healthy. Make sure to eat a balanced diet with the nutrients your body needs to flourish.
  15. Get plenty of rest – you’ll lose weight while you’re sleeping, and you’ll rest up from your exercise program.
  16. Don’t lose weight too fast. During the first two weeks you will lose a ton of water weight, so don’t be alarmed to see huge weight losses. However, in later weeks you don’t want to lose weight too fast. What ‘too fast’ means will depend on each person and on your starting weight. For this reason, it’s good to have a doctor monitor your progress, especially when you have to lose a huge amount of weight like this.

Any more ways? Leave them in the comments!

15 Fat Burning Tips

Losing weight is hard, but burning fat may be even harder. When we lose weight, we actually lose more than just fat – we shed some pounds of muscle and water as well. Thus, any program of weight loss should be geared towards minimizing the loss of lean tissue and water and maximizing fat loss. Here are fifteen free fat burning tips that will help you lose the pounds you want to lose without losing the pounds of lean muscle mass that you want to keep:

  1. Don’t starve yourself. When you starve yourself, your body goes into starvation mode, trying to conserve calories. In addition, the calories your body does burn often come from muscle. Thus, make sure you eat food spaced out over the day – something around 5 to 6 small meals instead of 2 to 3 huge meals.
  2. Exercise will be an important component of your weight loss regimen not just because it burns calories but also because it preserves the lean muscles mass that you want. When your muscles go unused, they are more likely to be lost. However, if you couple eating fewer calories with exercise, your body will maintain the muscle that it uses while using fat calories as fuel during and after the activity.
  3. Get a system! Whether a DVD program, book, or other info product, having a program to guide you can really help move you along.
  4. Drink milk and eat spicy foods. Some studies have shown that these foods promote fat loss, either through the prevention of fat’s absorption, by controlling hunger, or by raising the body’s metabolism, increasing the number of burned calories.
  5. Don’t worry about eating “fat” in your diet as long as you don’t go overboard with saturated and trans fats. Certain unsaturated fats, like omega 3 fatty acids, are very good for you. Ultimately, it’s about calories in, calories out, which is why programs from the Atkins diet to the normal low-fat, low calorie diet work.
  6. One of the very quick fat burning tips is to drink more water. Water will flush out toxins from your body, help control your hunger, and keep your fluid levels stable. Plus, you may even lose a few pounds of water weight simply by drinking more water, strangely enough!
  7. Of course, cardio will be your first weapon against fat. However, you will want to make sure you are working out in the ‘fat burning zone,’ which is 60-65% of your maximum heart rate. If you go more intense, this is fine, as you will burn fewer fat calories by proportion but more calories overall, leading to an overall increased number of fat calories burned. Still, for those who may not be used to working out, focusing on the lower heart rate zone might be more beneficial than going all out. Once you get more fit, go ahead and dial up your workout.
  8. You don’t need to spend hours in the gym to burn fat. Instead, focus more on intensity and consistency rather than huge binges on cardio workouts. This is one of the most crucial fat burning exercise tips.
  9. Add strength training to your workouts. You’ll burn calories and build lean muscle that will help you burn more calories even when you are sleeping and sitting around. These are fat burning tips for women and for men; girls, no need to avoid the weight benches! And guys, don’t skip the treadmill!
  10. You can’t spot burn fat – for example, you could do 1000 crunches and all you would do is strengthen your ab muscles. You wouldn’t lose belly fat by doing this. As you lose fat in general, the areas that you’re most concerned about will begin to melt away too, so just focus on losing weight overall and you’ll meet your goals.
  11. Ultimately, consistency is the name of the game. Keep working at it, even if you trip up once in awhile, and never give up! Certainly, you may have to change your program in particular ways if everything isn’t adding up, but that doesn’t mean you stop doing anything altogether!
  12. Don’t wait until the “time is right” to start your new healthy lifestyle. Whether that’s waiting until Monday, post-surgery, post-job change, or the New Year, these are just excuses to help you put off something you don’t want to do. Start now.
  13. In addition, though you should start now, don’t think this means you have to make every single drastic change instantly. In fact, you might do better by instituting a small change every once in awhile, working to make that change a habit, and then moving on to the next.
  14. This is perhaps one of the most important fat burning tips you’ll ever hear, more important than any details. Take a long term approach. You can’t see this as a magic bullet or as something only temporary. Instead, your new diet and exercise lifestyle must be sustainable, something you can do for the rest of your life. Building you habits now will save you pain and money later.
  15. Find a friend who will help support you, perhaps someone who also wants to burn fat and lose weight. You can keep each other motivated, help each other out with workouts, and exchange diet advice and other tips.
  16. Find places to slice calories wherever you can. Go to a low fat dressing, lower fat milk, skip the cheese, etc. Wherever you can save 50 calories or 20 calories, do it. You probably won’t miss it, but over time it will add up to real change.