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To lose any amount of weight in a healthy manner, you will want to set a goal of losing two pounds per week. In order to lose weight, you must burn more calories than are being taken in. One pound of fat is roughly 3,500 calories. To lose two pounds per week, you will have to burn 7,000 calories more than you take in each week. At the rate of two pounds per week, it would take up to 50 weeks to achieve your goal of 100 pounds. This may be discouraging, but 100 pounds is a significant amount of weight. To help you along the way, set smaller goals that can be achieved in a shorter amount of time. This will prevent thinking in terms of all or nothing. Setting a goal of eight pounds per month will be easier to track and will provide the necessary motivation to get to you where you want to be.
The Weight Watchers plan is designed to help you lose weight at the recommended healthy rate: up to two pounds a week after the first three weeks (during which you could lose more). Keep in mind, though: People lose weight at different rates, according to factors such as age, gender, and starting weight. It's not possible to say how much you'll lose each week.
The Weight Watchers program encourages a moderate rate of weight loss because weight losses of greater than 2 pounds per week is linked to increased health risks. The Weight Watchers plan monitors weight closely to ensure that you preserve lean body tissue as you lose weight.
Remember that even a modest weight loss of 5% to 10% can significantly improve one’s health by lowering high blood pressure, blood sugar, and blood cholesterol levels.
Weight Watchers offers a comprehensive approach to weight loss that can help you reach your goals. Learn more about Weight Watchers and how to join.
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.
Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.