Depending on how many pounds you lose a week, it could take you at least a year. This may sound like a long time to you, but research shows that those who lose their weight at the recommended pace keep their weight off longer. It is recommended that you can safely lose 1-2 pounds per week. There are 3500 calories in one pound which means you need to consume or burn 3500 extra calories to lose a pound. It is easiest to do this through decreasing your calories and increasing your exercise. In short, eat less – move more. Be sure to celebrate smaller goals along the way like every 10 pounds so you can keep your momentum rolling. The biggest part of losing weight is adding lifestyle fitness into each day. You need to learn how to make fitness a daily part of your life, not just something you do 3 days per week. You need to manage your daily calories and be sure to walk/run 10,000 steps per day. You will also need to add in strength and cardio training to really give your body that boost it needs to lose the weight. You can do all of these things fairly simply throughout your day:
- Stand up and sit down out of the couch while watching TV
- Park in the furthest parking spot and speed walk into the store
- Always drink 16oz of water before you eat. This will save you approximately 90 calories each meal
- Take up to 10,000 steps a day
- March in place to get in more steps
If you just start out by becoming aware of your calories and activity you will be amazed at how many little things you can do to lose those 100 pounds.