How to Lose 100 pounds in 6 months?

Losing weight is always a challenge.

But when your goal is to lose 100 pounds in 6 months, you are talking about a complete transformation.

And that will require a little bit of extra effort on your side.

To go through a complete transformation, you will have to change a couple of your habits, including eating and lifestyle habits.

The good news is, losing as much weight is possible.

A lot of people have done it.

And they all had different reasons.

Some of us lose weight in order to look more attractive after a messy breakup, some of us just want to put on some muscles, and others just have to lose weight due to health concerns (diabetes, cardiovascular problems).

With that in mind, the question many ask is how to lose 100 pounds in 6 months.

Well, let’s go through the step by step guide.

Lose weight diet plan

Step 1 – Dietary Changes

Losing weight is a simple math.

We will get to the complete math equation later on, but losing weight is just a simple math, calories in – calories out = weight change.

Calories out are a combination of your exercise and metabolism, while calories in are impacted solely by what you eat [1].

With that in mind, if your goal is to lose 100 pounds in 6 months, you should not be starving, but you should somewhat reduce the calories you consume.

That doesn’t mean specifically eating almost nothing.

No, it is more complex than that.

There are good and healthy calories, and then there are bad and so-called “dead-calories”.

The latter is processed foods, fast foods, and so on.

They contain zero nutrient value, as they have no micronutrients, no minerals, and no vitamins.

As a general rule of thumb, to lose 100 pounds, you need to limit yourself to something between 1200 and 1500 calories.

A healthcare professional and a nutritionist will help you get the exact math right, but you get the idea.

Step 2 – Join a support group

When you are trying to lose weight in a long-term plan, like a 6 months period, there will be ups and down.

It is just bound to happen.

There will be days when you just feel you like some junk food.

Everyone craves a hamburger and coke now and then.

This is where a support group comes in handy.

They will help you go through the process thanks to encouragement, tips, perspective, and most importantly, competition.

Little competition doesn’t hurt, and a support group keeps everyone competitive.

All the people in the group are going through the same journey as you are.

Their success stories is what will keep you going on the days you do not feel like to.

Step 3 – Eliminating sugar and eating less

We talked about the math, but the key to success is eliminating sugar.

Most people think fat makes you fat, but the truth is, sugar makes you fat.

There are quite few studies showing that fructose, and sugar in general, can be toxic for your body [2].

You can find an obscene amount of sugar in almost any processed foods.

And that is the sole reason you are gaining weight, and having trouble losing it.

For some people, just eliminating sugar from their diet is more than enough to lose few pounds in a week or two.

In addition to eliminating sugar, avoid almost all carbs (except vegetables) and all starches.

Carbs are converted to sugars once digested, and that is something you want to avoid.

Once things get going, consume less than 5g of carbs per day, and you will see how magically the weight will go down.

Step 4 – What to eat?

You main meal should be salads, but that doesn’t mean only vegetables.

Do not fall into the trap of eating just one meal per day.

You can eat salads for both dinner and lunch, and prepare some oatmeal for your breakfast, or anything that is rich in fiber and protein [3].

Your lunch should account for one third of your calories intake, and a salad could be something with vegetables and lean meat.

Think Caesar salad and tuna salad, but without the creamy dressing.

In addition, since you will lower calories intake, you might feel hungry at times.

This is when healthy snacks come into play.

Here are some ideas for a healthy snack:

  • Ginger or carrot snacks – less than 100 calories
  • Mango fruit – less than 100 calories
  • Peanut butter snack – between 100 and 130 calories
  • Roasted seaweed with sauce – 25 calories per pack
  • Watermelon – 30 calories per 100g, or 200 calories per a quarter of a watermelon
  • Popcorn – less than 100 calories per cup

Step 5 – Exercise at the gym

Some people love to start working out at the gym from day one on their 6 months plan.

Others, like to start after a week or two.

It is all up to you.

But it could be a shock for your body to lower your calories consumption and start working out in the same day.

Whenever you choose, go to a gym and get a 3-5 times per week subscription [4].

It is also a good idea to hire a personal trainer.

The trainer will do what the support group does, and little more.

A personal trainer is someone who will tailor-make a plan for your exercise, keep you motivated, and keep you in check.

Now, exercise on its own doesn’t move the needle directly much when it comes to weight loss.

Exercising for one hour usually means 300 calories burnt.

But exercise boosts your metabolism, and you will burn calories through the whole day.

Step 6 – Some cardio exercise

Weight lifting and strength training on its own will not help you completely.

And you do not even have to do some serious cardio.

All you have to do is up your steps walked per day [5].

Nowadays, we all have a smartphone where you can download a step counter app.

You need to up your average steps to something between 10,000 and 15,000.

And if you are already doing 10,000 steps per day, do more.

Step 7 – Most importantly, do not forget to drink water

When trying to lose weight, no matter if it is ten pounds, or a hundred pounds, it is always good to keep yourself hydrated [6].

Drinking water is often an underrated aspect of losing weight.

What you need to understand is water contains zero calories, but will keep you feeling full for longer.

You will also stay energized throughout the day.

Drink at least eight glass of water per day.

And if you like to take things to the next level, infuse your water with lemon or mint, for extra detoxifying properties.

The Math Breakdown

We talked about calories in and calories out at the beginning.

But exactly how many calories is that? If you want to lose 100 pounds in 6 months, convert it all to calories.

One pound of fat is approximately 3,500 calories.

That means in order to lose 100 pounds, you need to burn 350,000 calories.

Now, that number might scare you.

But losing calories is a combination of eating less and burning more by exercising.

Let’s break down those 350,000 calories.

Divide them by 6 months, and that means you need to lose 58,000 calories per month.

On a day to day basis, that means a calorie deficit of 1,900 calories per day.

Now that is something that is achievable through smart lifestyle changes and working out.

An average 250pound female typically burns 2500 calories day just to function.

That is the number of calories your organs need to function properly.

Reducing the calorie consumption to 1,200, you already have 1,200 calories per day deficit from that 1,900.

The last 700 calories is combination from lifestyle changes like walking more, eating more quality food, drinking more water, and working out.

Sources:

  1. https://www.nytimes.com/2018/02/20/well/eat/counting-calories-weight-loss-diet-dieting-low-carb-low-fat.html
  2. https://www.ncbi.nlm.nih.gov/pubmed/12760444
  3. https://www.ncbi.nlm.nih.gov/pubmed/18296329
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3925973/
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991639/
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4901052/

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