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Wegovy Weight Loss Alternative: Top 4 Over The Counter Alternative Pills To Semaglutide & Wegovy Weight Loss  Outlook India

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Lakeland votes to move forward with transformative 'road diet' along Florida Avenue  WTSP.com

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If you happen to be one of those who are struggling to shed some extra pounds, then you have arrived at the right place. Losing weight is not an easy task - it calls for a balanced diet and proper workout regime. No matter what the fad diets may claim, there is just no way you can rule out the importance pf hard work. To pace up yourweight loss process, there are a few diet tips that you can practice beforebedtime. These tipsare simple and may help you lose weight fast by increasing the body's metabolism and boosting your digestion process. According to Ayurveda Expert, Dr. Ashutosh Gautam, "In order to lose weight effectively, one should have a good digestive system."An improved digestive system is the first step in the weight loss journey. By increasing digestive efficiency with a few dietary changes, one can effectively lose weight and boost body's metabolism. If you feel bloated most of the time, then consumption of these drinks will help you stay at ease.

Weight Loss: An improved digestive system is the first step in the weight loss journey (Photo Credit: iStock)

Cinnamon is loaded with various health benefiting properties. Consuming it in the form of tea during bedtime can give your metabolism a good boost. Cinnamon is loaded with various antioxidant and antibiotic properties.This concoction works as a detox drink and consumption of this wonder potion can provide with a lot of benefits. You can combine it with honey to make it more palatable.

Cinnamon is loaded with various antioxidant and antibiotic properties (Photo credit: iStock)

How To Make Cinnamon Tea:

To make cinnamon tea, you'll need 1 cup of boiling water and 1 teaspoon of cinnamon powder. Mix them together and allow it to steep for around 20-30 minutes. Sip a cup of cinnamon tea at least half an hour before going to bed for effective results.(Also Read -6 Amazing Benefits of Honey and Cinnamon)

According to Dr. Ashutosh, "Fenugreek seeds facilitate weight loss to a great extent. Regular consumption of methi dana generates heat in the body and helps in managing and losing weight. It also acts as a great antacid and helps strengthen the digestive system. It should be consumed at least half an hour or one hour before bedtime." Boil the water in a container and add the crushed fenugreek seeds in it. You can crush these seeds using mortar and pestle. Cover and steep the seeds for at least three to five minutes. Strain in a cup using a regular tea strainer and reap out its benefits.

Chamomile not only stimulates weight lossbut also reduces bloating to a great extent. Loaded with calcium, potassium and flavonoids, chamomile's ability to detox the body helps in getting rid of toxins and excess water. A cup of hot chamomile tea before bedtime could help you get a restful sleep as well.

How to make chamomile tea:

Boil water in a pan on high heat. Once the water is boiled properly, switch off the gas. Add dried chamomile leaves to the water and cover the pan with a lid. Let it sit for 1-2 minutes. Pass the tea through a strainer and pour the strained tea in teacups. Add honey or other natural sweeteners like stevia or agave and mix thoroughly. You can also skip adding the sweetener if you want to. Drink it warm in bed before going for your relaxing sleep.

This green juice made with cucumber and parsley can fasten your weight loss journey and can show quick results if consumed regularly. Cucumber has high water and fibre content and almost no calories. Parsley is known for its mild diuretic properties and high minerals and vitamins content. Both are nutrient-packed foods that are also known to aid weight loss in an efficient way.

How to make cucumber-parsley juice:

To make this juice, combine diced cucumber, a bunch of parsley, half teaspoon grated ginger and 1 teaspoon lemon juice. Blend them all together till it turns into a liquid juice.

Drinking aloe vera juice at bedtime may help you shed extra fat naturally. According to Ayurveda expert, Dr. Ashutosh Gautam, "Aloe vera has the potential of curing a range of ailments and provides complete nourishment to the body." According to the book, Healing Foods by DK Publishing House, "Aloe vera juice helps balance intestinal flora. It can be useful in cases of irritable bowel syndrome, and is a laxative that is reputed to help expel parasites from the digestive tract."

How To Make Aloe Vera Juice:

Scrape out the outer layer of the aloe vera leaf with a knife. Lob out the yellow part inside the aloe vera leaf and scoop out the gel. Mix it with two cups of water and blend them together. Pour the juice in a glass and enjoy this weight loss-friendly drink before going to sleep.

(Also Read:Weight Loss: 5 Morning Drinks To Cut Belly Fat)

Drinking fresh aloe vera juice may help with weight loss.

If you thought haldi wala doodh' was only for treating cold, cough and healing injuries; you may be wrong. Turmeric may also help in boosting metabolism and soothing digestion that may result in the shedding of extra weight. It antioxidant properties may flush out harmful toxins from our body and keep our digestion running smoothly while we take a good nap. Milk, on the other hand, fuels the body with calcium and proteins that help us sleep peacefully. This may prevent us from overeating the next day.

How To Make Turmeric Milk:

Boil milk with half a teaspoon of turmeric powder or an inch long knob of raw turmeric. Drink it at bedtime while it's still hot.

Now, that we have shared with you a list of bedtime hacks, make them a part of your daily schedule and lose weight effectively. These detox drinks can help flush out toxins from the body. With improved digestion and good metabolism, you'll be able to lose weight fast.

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Whoa! Thats a lot of weight to lose in just 10 days. It may be surprising. But true! you can lose 10 pounds in 10 days. No matter what diet plan you are in right now.

Wondering, how is it possible? Of course, its not going to be easy, but impossible? Definitely not.

All you have to put tremendous efforts from drinking, eating, workout to every other lifestyle changes. That means, your lifestyle is going to be completely changed for the next 10 days.

So, are you Ready to accept this challenge?

Moving on

Note: Post may contains affiliate link.

To lose 10 pounds in 10 days, you need to burn 3500 calories per day. Right?

Many time it happens when we fall in urgency to lose weight fast because of events, marriage or parties. right?

At that time you need to focus on hacks that work to meet More water loss + less fat loss.

Because Its simply not possible to burn pure body fat so fast.

But dont worry! Even losing more water weight helps you look slim and lean.

And you know, most of the sudden weight loss comes from this way only by losing excess water weight.

When you choose a low calories diet, it lowers your body insulin and helps you to get rid of stored carbs that bind water.

Thats why we need to focus on low calories diet + workout + lifestyle changes to lose 10 pounds in 10 days.

Our strategy will be to work more on water + fat loss, not the muscle loss as it can be harmful to your body.

Of course, muscles loss will happen due to workouts, but we will maintain it by shifting to more proteins diet to rebuild and regrow muscles again.

So, this is how we will work to lose 10 pounds in 10 days. These tips are safe, of course, a little drastic, and are not meant for long-term weight loss. Keeping that in mind, lets get started!

Follow these few steps by step guide to losing 10 pounds fast.

Very first rule of fast weight loss cut down all the unnecessary high calories foods and creepy things from your diet.

You dont even know how much effective this simple idea can be to control your weight.

For almost 10 days, you have to stay away from foods such as junkies, bakery, soda, soft drinks, alcoholic beverages, ice cream, desserts, treats, pizza, burger, potato chips, store-bought fruit juices, sweets, sugary items and other processed foods.

Do you know even French fries has about 500 calories?

Not only french fries, even a sweet candy contains approx. 100 calories.

Thatsinsane but true.

Remember, you need to burn more calories than you take.

After cutting these items, you have to focus on low-calories and high-nutrition foods that takes huge energy to burn and digest.

So, which foods are lower in calories?

Lets have a look-

Orange, apple, all types of berries, grapefruits, lemon, strawberries, watermelon, peach, and papaya.

Spinach, cauliflower, cucumber, broccoli, carrot, lettuce, garlic, beetroot, cabbage, and asparagus.

To digest these foods your body need to burn more calories than the number of calories theyll give.

Keep in mind that eating less means still eating 3 meals and 2 snacks per day but healthier and low-calorie food.

Protein is the most impotent part of any weight loss journey. Its help to recover and rebuild muscles loss, occurs during weight loss.

Everyone has different criteria to take protein. Some people like to have via eggs, meats, while others prefer protein shake, veggies, grams, and lentils.

An average man and women are told to consume about 56 grams and 46 grams of proteins per day respectively.

That means they need to consume about 8 eggs, or 200g of lean meat (fish, pork, beef, turkey) or 3 scoops of protein powder.

Adding more proteins into your diet gives you higher energy so you wont feel tired and depleted throughout the day.

Eating boiled egg in the morning and then 150-200 g of lean meat per day add 500 calories to your daily calorie intake.

For lunch and dinner, always prefer high green veggies, lentils, beans, mushrooms, peas, black rice, and chickpeas.

It will boost your metabolism and make your body the best fat burning machine.

Try this high protein based Dukan diet to lose 10 pounds for more lunch options.

In snacks, you can choose fruits, nuts, seeds, and protein shakes to fulfill the proteins and vitamins requirement.

But if you are fruits lover then you can add guavas, apricots, pomegranate, avocados, bananas, blackberries in your snacks.

In nuts:Peanuts and pistachios are also a great source of protein.

Now the last protein source is Protein supplements.

But before taking any protein supplements you must consult with your nutritionist or fitness expert for the best suggestion.

Keep in mind that eating more protein means adding protein-rich foods to your diet, not cutting all the fats and carbs from it.

Controlling your hunger is the most challenging task during weight loss.

Keeping yourself satisfied throughout the day means shifting your focus at work and pushing harder in workouts and gym.

so, its very important to focus on foods that can keep you fuller for longer.

Even some fat burning herbs and spices cinnamon, pepper, ginger, turmeric, and cumin woks wonder in weight loss.

The recommended daily calories intake for aman is 2500 and for women, its 2000 calories to maintain their normal weight.

But you are here to lose 10 pounds in 10 days.

For that, you need to deduct your excess calories smartly so your body wont get effects negatively during weight loss. Right?

For that we need to do some math.

Normally we consume 2500 calories/day to maintain our body weight. But 1200 is the minimum calories that a person must consume for proper body function.

So, you have to consume 1200 calories per day and reduce those excess 1300-1500 calories through change diet to lose weight fast. Right?

This trick will help you to reduce your half of pounds everyday.

Thats awesome. isnt it?

To consume 1200-1300 calories everyday, you need to take essentials calories required for breakfast, lunch, dinner and snacks everyday.

Target

Breakfast 300 Calories

Lunch 400 Calories

Dinner 500 Calories

Snacks 150 Calories

Get low calories menu ideas for breakfast, lunch dinner and snacks here.

Keep in mind that you need to reduce the calories consumption smartly not by eating less, just cut unhealthy calories food and try to take it from other healthier source.

When its about adding supplements for weight loss, we become choosy and tried to stay away from them.

But trust me some supplements are really bonfire for weight loss that our body doesnt produce naturally and helps us allot in fat burning.

Even these supplements doesnt need any investigation as these are highly researched several time.

Garcinia Cambogia, omega- 3 fat,and raspberry ketones are few of them.

All these will help you to suppress your appetite, boost your metabolism and serve best to keep your hunger away for longer.

But be aware as not all supplements are goods for weight loss.

Garcinia Cambogia is one of best which is studied 139 times for weight loss.

Fore best results, you can also try 3 in 1 combination of Garcinia Cambogia, Green Coffee Beans, and Raspberry Ketones that we studied work best in fat burning.

But remember, depending only on supplements for weight loss is really not a good ideas. It aids benefits only with workouts and diet to fasten the fat burning process.

Workout is the most effective way to burn your calories fast to lose 10 pounds in 10 days.

After maintaining a healthy and balanced diet, you must look fora proper workout plan to burn your fat cells fast.

But if you are not controlling your diet and continue on your unhealthy routine. Then this is how much workout you need to do to lose 10 pounds in 10 days-

As you can see, none of these workouts are realistic. Thats why you need to maintain a healthy diet before hitting workout.

Got my point? Moving on

When you combine workout with a balanced diet, then your fat burning process and metabolism get fast.

You can choose any of your favorite exercise and workout plan and practice for an hour.

Remember to workouts your body 30 min daily.

If you are overweight and feel yourself stuck before starting any workouts, then dont go for it.

Rather than start your physical activities by taking slow steps.

Take this 500 calorie, 30-day walking challenge instead doing intense workouts.

You can also divide this workout in Morning & Evening session.Repeat x2 or 3 times in Morning & x2 or 3 times in Evening. Calories Burn throughout the day 1000+

Keep in mind that daily exercise is not just a way to burn calories but the form of love to take care of your body.

Water is one of the healthiest beverages on this earth. The water you drink has the direct effect on your physical well-being and fitness.

Hydration is not only good for boosting your metabolism & digestion but also for your skin. Drinking enough water remove toxins from the body and reduce belly bloating.

Remember, Only good metabolism help to burn more calories even at rest time. People with healthy metabolism burn 500 calories during sleep.

Even studies show that your body burns 100 calories for every 2 liters of water.

Keep in mind that drinking 2 liters of water per day is mandatory for good health.

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It would be nice if you could lose weight simply by taking a pill, wearing a patch, or rubbing in a cream, but claims that you can lose weight without changing your habits just arent true. And some of these products could even hurt your health. Learn to recognize false claims in weight loss ads and false online stories about weight loss products.

Dishonest advertisers will say just about anything to get you to buy their weight loss products. Here are some of the false promises youll often see in weight loss ads:

Heres the truth:

Scammers place false stories online through fake news websites, blogs, banner ads, and social media to sell their weight loss products. For example, they create so-called news reports about how an ingredient like garcinia cambogia or gonji found in a diet pill is supposedly effective for weight loss. But theres no new discovery. The stories are false.

Know that

Using an electronic muscle stimulator alone wont work. You might have seen ads for electronic muscle stimulators claiming they will help you lose weight, or get rock-hard abs. But, according to the FDA, while these devices may temporarily strengthen, tone, or firm a muscle, they havent been shown to help you lose weight or get those six-pack abs.

If you decide to join a gym, make sure you know what youre agreeing to. Not all gym contracts are the same, so before you commit, read the contract and confirm that it includes everything the salesperson promised. Also find out if theres a cooling-off or trial period, and check out the cancellation policy. Do you get a refund if you cancel? You also can look for reviews online from other clients to help you decide if you want to join that particular gym.

Home exercise equipment can be a great way to shape up but only if you use it regularly. Some exercise equipment ads promise you can shape up and lose weight quickly and without much effort. The truth is that to get the benefits of exercise, you have to do the work. If you decide to buy exercise equipment for your home, first check out online reviews to see what other customers experiences have been. And find out the real cost of the equipment. Some companies advertise three easy payments of $49.99, but you have to consider taxes, shipping, and any subscription or other fees required to make the equipment work.

Free trial offers are often not free at all. Many people who have signed up for free trials for weight loss products have wound up paying a lot of money and have been billed for recurring shipments they didnt want. For more on phony free trials, read Getting In and Out of Free Trials, Auto-Renewals, and Negative Option Subscriptions.

The FDA has found tainted weight loss products. In recent years, the FDA has discovered hundreds of dietary supplements that contain potentially harmful drugs or other chemicals not listed on the product label. Many of these products are for weight loss and bodybuilding.

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This story is part of Health by the Numbers, CNET's deep dive into how we quantify health.

Tracking what you eat each day can be helpful for many who are trying to lose weight or reach certain nutrition goals. Trying to track every single calorie might not be your best bet, though. Instead, consider tracking your macronutrients -- the nutrient groups that your body needs in large amounts each day, including fats, carbohydrates and protein.

There are many benefits to tracking macros instead of calories. First, you'll have a more balanced diet by focusing on eating a variety of nutrients that give your body energy and help your digestive system work. Not only can this practice help you reach your health goals faster than focusing on calories alone, this method of food logging can also help you understand which types of food make you feel good or bad, which foods improve your athletic performance and which foods help you focus or make you drag. Counting macros can also help you shift your current eating habits to healthier patterns for the long-term.

You'll need tolearn how to read a nutrition facts label for this approach, but the benefits far outweigh the time you'll spend grasping the concept of a macro diet.

Macronutrients are molecules we need in large amounts, also known as the main nutrients we need to simply survive. Micronutrients, in contrast, are substances required in much smaller amounts, such as vitamins, minerals and electrolytes.

The three macronutrients are carbohydrates, proteins and fats. Despite fad diets, you do need all three: Cutting out any one macronutrient puts you at risk for nutrient deficiencies and illness.

The three macronutrients are carbohydrates, proteins and fats.

Carbohydrates give you quick energy. When you eat carbs, your body converts them to glucose (sugar) and either uses that sugar immediately or stores it as glycogen for later use, often during exercise and in between meals. Complex carbohydrates like starchy vegetables and whole grains -- also promote digestive health because they're high in dietary fiber.

Protein helps you grow, repair injuries, build muscle and fend off infections, to name a few functions. Proteins are made of amino acids, which are the building blocks of many structures in your body. You need 20 different amino acids, nine of which are essential amino acids, meaning your body can't produce them on its own and you must obtain them from food.

High-protein foods include poultry, beef, fish, soy, yogurt, cheese and other dairy products. If you stick with a plant-based diet, some starches, vegetables and beans are also good sources of protein.

Dietary fat is required for your body to do its many jobs. You need fat to absorb the fat-soluble vitamins (A, D, E and K), to insulate your body during cold weather and to go long periods of time without eating. Dietary fat also protects your organs, supports cell growth and induces hormone production.

Each macronutrient corresponds to a specific calorie amount per gram:

There's really no answer to this question: Every person is different, and as such, every person's preferable macronutrient intake will be different. However, the federal dietary recommendations suggest this macronutrient ratio:

The federal suggestion is based on the fact that carbs serve as the body's main fuel source, and are the easiest macronutrient for the body to convert from food into energy. The metabolic processes for fat and protein are much more complex and take longer, which wouldn't serve you well when you need quick energy.

Your macro ratio depends on your health and fitness goals, as well as how your body responds to particular foods. For example, many people thrive on a low-carb diet, but the thought of a low-carb diet for myself makes me shudder. I perform at my best when I eat about 50% carbohydrates.

Similarly, you may do well on a high-protein diet, while someone else might experience digestive discomfort from consuming too much protein.

Note that some people, especially those on the keto diet, count net carbs instead of total carbs. To get net carbs, subtract the grams of fiber from the total grams of carbs. Why count net carbs? Our bodies don't digest fiber, so it doesn't get absorbed by the small intestine and doesn't provide your body with any energy. In that sense, calories from fiber don't really count.

Now you know what macros are and how many calories they have. Next, you'll need to do some math. That's because your intake ratio is written in percentages but nutrition information is provided in grams. I'll use my macro intake as an example.

1. First, you need to know how many calories you eat (or want to eat) each day. I eat roughly 2,300 calories per day.

2. Next, determine your ideal ratio. I like to eat about 50% carbs, 25% fat and 25% protein.

3. Then, multiply your total daily calories by your percentages.

4. Finally, divide your calorie amounts by its calorie-per-gram number.

Here's how I would calculate my calories for each macronutrient:

To calculate the actual gram amounts:

If you don't like math, don't fret. The internet is home to a range of macronutrient calculators that will do the math for you.

Price: Free, but you must provide your email address to get your results.

IIFYM stands for "If It Fits Your Macros" -- a phrase and popular hashtag used by the macro-tracking community to refer to their flexible dieting approach.

This calculator is one of the most comprehensive available. It collects lifestyle and health information that many calculators don't, such as how active you are at work, what kind of cravings you have and whether you have any medical conditions.

The IIFYM calculator takes into account your daily routine and other important factors.

Price: Free

Healthy Eater's macro calculator calculates your macronutrient ratio based on your age, gender, height, weight and activity level. You can customize your ratio based on whether you want to reduce your weight, lose 10% body fat, maintain or gain weight.

I like this macro calculator because you can see your ratio in terms of all day, three meals, four meals or five meals.

This macro calculator uses your lean body mass (LBM), basal metabolic rate (BMR) and total daily energy expenditure (TDEE) to calculate an accurate ratio.

Price: Free

The Legion Athletics macro calculator is another very detailed calculator. It takes into account your weight, your body fat percentage, and your activity level. From there, this calculator determines your lean body mass, basal metabolic rate and total daily energy expenditure.

The upside to this calculator is that you get a more accurate ratio because it considers more factors. The downside is that you need to know your body composition before using it.

You choose whether you want to gain, lose or maintain your current weight, and you can use the sliders at the bottom to adjust your ratio if the automatic recommendation isn't ideal for you.

Your macro numbers aren't very helpful if you don't put them to use.

"Tracking macros" refers to the process of logging all your meals throughout the day and breaking down your macro ratio to ensure you're eating according to your goals. It sounds scary, but again, the web comes to the rescue with a slew of digital macro-tracking programs.

Price: Free or $20 per month

The free version of MyFitnessPal doesn't allow you to enter gram amounts for macros, only percentages. If you're comfortable with percentages only, then MFP is a great free option because of its barcode scanning feature and massive database of foods and drinks.

The MyFitnessPal dashboard breaks down your macronutrient intake with a helpful pie chart.

With a premium subscription, you can track by gram amounts and percentages, and you can see macro breakdowns for each meal and snack. A premium subscription also gets you extra features like food analyses (quality of what you're eating), food timestamps (when you eat what) and weekly reports.

MyMacros Plusis another great app with a large food database and barcode scanning feature.

You can also track your body weight and enter custom foods for homemade recipes so you don't have to log the individual ingredients. My favorite thing about MyMacros Plus is that it's usable without the internet, so you can track macros even when you're offline.

Tip: Food databases are helpful, but they often include multiple entries with different information for the same item, which can get confusing. It might be easier to manually log the macronutrients in your meals instead of relying on the food database.

Cronometer offers a detailed dashboard and reports feature to easily track macros.

Price: $50 per year. Free version available.

The Cronometer tracker tracks vitamins and minerals in addition to macros. It also allows you to track important biometrics, such as blood pressure, cholesterol, sleep, mood, pulse and more but you first need this information on hand to use the features.

If you do have access to that information, Cronometer provides insight into long-term trends and a clear snapshot of your overall health. While Cronometer is impressive, it can be a bit overwhelming if you only want to track macros, and not the rest of the metrics it offers.

Know that you don't need to track macros to be healthy, lose weight, build muscle or reach any other health goal. The only time you actually need to track macros is if your doctor told you so.

In fact, logging your every bite can be frustrating and time-consuming, but it's worth noting that you'll get pretty good at eyeballing portions if you make tracking a habit.

Tracking macros can definitely be useful for some things, such as preparing for a bodybuilding show or optimizing athletic performance. It can also be helpful if you want to implement "flexible dieting," or the practice of eating any foods you want, as long as they fit into your macronutrient ratio.

Counting your macros may also be the key to finally eating less processed foods, as processed and packaged foods tend to be high in fats and carbs (and not often high in protein), and adding in more superfoods. Many people who want to create a calorie deficit to lose weight prefer tracking macronutrients instead of counting calories, as it takes the emphasis off of weight loss and shifts the focus to nutrition. This is helpful for creating long-term healthy habits.

Additionally, many people enjoy tracking macros because it helps them understand what types of foods work best for their bodies. Give it a try to see if it works for your lifestyle, but don't feel like you ever need to track your macros.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

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Mind Over Money: Physical fitness is one of the key tenets of mental fitness  Economic Times

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One And Done Workout Reviews (Updated 2022) - Does Meredith Shirk One and Done Manual Really Work? Must Read This Before Buying  Outlook India

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One And Done Workout Reviews (Updated 2022) - Does Meredith Shirk One and Done Manual Really Work? Must Read This Before Buying - Outlook India

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Wildlife disease ecologist launches project to help DoD monitor quality of bird habitats on military installations  Newswise

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Losing weight isnt an easy process, no matter how big or small the goal.

When it comes to losing 100 pounds (45 kg) or more, the large number can seem quite intimidating, especially if youre just getting started.

Fortunately, there are proven strategies that can help you.

Here are 10 tips to help you lose 100 pounds safely.

To lose weight, your body needs to burn more calories than it consumes.

There are two ways to do this eating fewer calories or exercising more.

Tracking your calorie intake helps you stay aware of how many calories you consume per day, so you can know if youre on the right track or need to make adjustments.

In fact, a review of 37 studies including more than 16,000 participants found that weight loss programs that involved tracking calorie intake led to losing 7.3 pounds (3.3 kg) more per year than programs that did not (1).

The number of calories you need to consume per day depends on various factors, such as your starting weight, lifestyle, sex, and activity level.

To determine how many calories you need to eat to lose weight, use the calculator here.

The two most common ways to track calorie intake are with an app or food journal.

That said, its important to note that simply tracking calorie intake may not be the most sustainable approach to lose weight.

However, tracking calories can work exceptionally well when paired with healthy lifestyle modifications, such as eating more vegetables or exercising regularly.

Tracking your calorie intake can help you stay on track with your weight loss goal, especially when combined with a healthy diet and lifestyle modifications.

Fiber is a type of indigestible carbohydrate that can aid weight loss.

This is because fiber slows the rate the stomach empties its contents, which in turn may help you feel full for longer (2, 3).

In addition, studies have shown that fiber, especially soluble fiber, may reduce the production of hunger hormones, such as ghrelin, and increase the production of fullness hormones, such as cholecystokinin (CCK), glucagon-like peptide 1 (GLP-1), and peptide YY (PYY) (4, 5).

By curbing your appetite, fiber may help reduce your calorie intake and lead to effortless weight loss (6).

For example, one dated review found that increasing daily fiber intake by 14 grams was linked to eating 10% fewer calories daily and weight loss of 4.2 pounds (1.9 kg), without making other lifestyle or diet changes (7).

That said, more recent research is needed.

Foods that are high in fiber include most vegetables, fruits, nuts, whole grains, and seeds. Alternatively, you could try taking a fiber supplement, such as glucomannan.

Fiber can help you stay full for longer, which in turn may reduce your calorie intake and help you lose weight.

To lose 100 pounds, increasing your protein intake is important.

Diets higher in protein have been shown to boost your metabolism, curb your appetite, preserve muscle mass, and may reduce harmful belly fat (8, 9, 10).

In fact, research has shown that simply following a higher protein diet may help you burn an additional 80100 calories per day (11, 12).

In one study, women with excess weight whose diet comprised 30% protein lost 11 pounds (5 kg) over 12 weeks, without restricting their calorie intake (13).

Moreover, a higher protein diet may help prevent weight regain. For instance, a study found that consuming supplemental protein, which resulted in a diet comprising 18% protein compared with 15% in another study group, prevented weight regain by as much as 50% (14).

Choosing healthy foods, such as meats, seafood, eggs, nuts, seeds, and legumes in favor of other foods is a great way to increase your protein intake.

Increasing your protein intake may help you lose weight by boosting your metabolism, curbing your appetite, and reducing belly fat.

Reducing your refined carb intake is an effective way to lose weight.

Refined carbs, also known as simple carbs, are sugars and refined grains that have been stripped of nutrients and fiber during processing. Common sources of refined carbs include white bread, white flour, pasta, sweets, and pastries.

Refined carbs are not only a poor source of nutrients but also tend to have a high glycemic index. This means they are digested and absorbed quickly.

This can cause rapid spikes and dips in blood sugars, followed by increased cravings, hunger, and a higher risk of overeating (15).

In addition, some research has linked a higher intake of refined carbs to carrying more visceral fat a type of fat that is linked to a higher risk of chronic diseases like heart disease (16, 17).

For example, a study including 2,834 participants discovered that a higher intake of refined carbs was linked to carrying more belly fat, whereas a higher intake of whole grains was linked to carrying less belly fat (18).

Also, its a good idea to cut back on soda, juice, and energy drinks. These beverages are often packed with sugar and calories, lack other nutrients, and contribute to weight gain over time all without filling you up (19, 20).

Aim to swap refined carbs for whole-grain alternatives, such as brown rice, quinoa, couscous, and whole-grain bread, or for more high protein foods.

Choosing more whole-grain carbs and protein-rich foods instead of refined carbs can help you stay full for longer and aid weight loss.

With a goal such as losing 100 pounds, willpower alone is not always enough to ensure long-term success.

Thats where accountability is important. It helps you stay on the right path for weight loss success and allows you to make adjustments along the way.

One way to stay accountable is to weigh yourself more frequently. Research has shown that people who weigh themselves more frequently are more likely to lose weight and keep it off, compared with people who dont weight themselves as frequently (21).

Another way to stay accountable is to keep a food journal. It allows you to keep track of your food intake, which can help you lose weight and keep it off longer (22, 23).

Lastly, you could try partnering with a friend who has similar weight loss goals, or joining an in-person or online weight loss community. Doing so can not only help you with your goal but also make things fun to help keep you motivated (24).

Staying accountable can help you lose weight. Several ways to do so is weighing yourself regularly, keeping a food journal, and having an accountability partner.

Though most people know that vegetables are very healthy, research shows that around 91% of people in the United States do not eat enough of them (25).

In addition to being healthy, vegetables have other qualities that can help you lose weight.

To start, vegetables are a good source of fiber a nutrient that can slow the rate of stomach emptying and increase feelings of fullness (2, 3).

Also, vegetables tend to have a high water content, which gives them a low energy density. This means vegetables are low in calories for their weight.

Consistently choosing low energy density foods, such as vegetables, in place of refined carbs, allows you to eat the same quantity of food and still slash your calorie intake (26).

In fact, studies show that adults who eat vegetables more frequently tend to weigh less (27).

Vegetables are high in fiber and have a low energy density, meaning they can help you stay full for longer while consuming fewer calories.

Exercise is important when it comes to losing a lot of weight.

Cardio, also known as aerobic exercise, is a popular form of physical activity that helps burn calories and promotes heart health (28).

In fact, studies have shown that cardio alone can aid fat loss.

For example, a study in 141 participants with excess weight or obesity analyzed the weight loss effects of doing 400 or 600 calories worth of cardio 5 times per week for 10 months, without watching their calorie intake.

Researchers found that participants who did 400 and 600 calories worth of cardio lost an average of 8.6 pounds (3.9 kg) and 11.5 pounds (5.2 kg), respectively (29).

Similarly, another study in 141 participants observed that doing just 40 minutes of cardio 3 times per week for 6 months led to a 9% decrease in body weight, on average (30).

In addition, studies have shown that cardio can help you burn harmful belly fat, which is also known as visceral fat. This type of fat sits in the abdominal cavity and is linked to a higher risk of type 2 diabetes, heart disease, and certain cancers (31, 32, 33).

If you are not used to cardio, try walking more frequently during the week and slowly progress toward jogging or running as you begin to feel more comfortable. If walking puts too much stress on your joints, try doing low impact cardio exercises, such as water walking or cycling.

Cardio helps you burn calories, which can aid weight and fat loss.

Resistance training, commonly called weight lifting, can assist weight loss.

It involves working against a force to improve muscle strength and endurance. Though its commonly done with weights, you can do it with just your body weight.

Resistance training can aid weight loss by slightly increasing your metabolism, causing your body to burn more calories at rest (34).

For example, a study in 61 people found that 9 months of regular weight lifting increased the number of calories they burned at rest by 5%, on average (35).

Similarly, another study noted that 10 weeks of regular weight lifting increased the number of calories burned by 7%, helped reduce blood pressure levels, and led to 4 pounds (1.8 kg) of fat loss, on average (36).

The easiest way to get started is to go to the gym, but you can try resistance training exercises, such as squats, lunges, sit-ups, and planks, at home using your body weight.

If you have never been to the gym before, consider getting a personal trainer to help you understand how to use the equipment properly and reduce your risk of injury.

Resistance training helps preserve muscle mass and may boost your metabolism, which in turn can aid weight loss.

Mindful eating involves practicing mindfulness and focusing on being present in the moment when you eat, aware of your physical and psychological hunger signals, and paying attention to your emotions (37).

There are several ways to practice mindful eating, but the most common ways include eating slowly, chewing food thoroughly, and avoiding distractions while eating, such as your phone, computer, or TV.

Research has shown that eating slowly a mindful eating practice can help you eat less while feeling fuller and more satisfied (38).

Another study in 17 men observed that eating slowly led to a greater release of fullness hormones, such as peptide YY and glucagon-like peptide-1, as well as greater feelings of fullness (39).

Additionally, a review of 19 studies found that incorporating mindfulness into a weight loss regimen led to weight loss in 68% of the studies (40).

Incorporating mindful eating into your weight loss routine can help you eat less, lose weight, and enjoy food more.

With a large weight loss goal like losing 100 pounds, its an excellent idea to seek the support of a qualified professional, such as a registered dietitian.

A dietitian can not only help you determine the best way to lose excess fat without being too restrictive but also offer you support along your journey.

Whats more, studies have shown that working with a dietitian on your weight loss journey can lead to significantly more weight loss than going at it alone, as well as help you maintain the weight loss afterward (41, 42).

Gathering a dietitians input is especially important if you have a complex medical condition. A dietitian can ensure you lose weight safely, without significantly compromising your health.

A dietitian can help kick-start your weight loss and point you in the right direction. This is especially true if you have a complex medical condition.

Its important to note that losing 100 pounds will likely take at least 6 months to a year or longer.

Most experts recommend a slow but steady rate of weight loss such as 12 pounds (0.51 kg) of fat loss, or around 1% of your body weight, per week (43).

People with a higher initial body weight should expect to lose more pounds than people with a lighter initial body weight. However, the rate of weight loss tends to be similar percentage-wise.

For example, a person weighing 300 pounds (136 kg) may lose up to 10 pounds (4.5 kg) over their first 2 weeks of dieting.

Meanwhile, a person of the same age and sex weighing 160 pounds (73 kg) may only lose 5 pounds (2.3 kg), despite consuming a similar calorie intake and exercising similar amounts.

However, its quite common to experience more rapid weight loss when you first start a weight loss program, particularly if you are following a low carb diet.

This is commonly due to a loss of water weight. As your body burns more calories than it consumes, it dips into its reserve fuel sources, such as glycogen the stored form of sugar.

Glycogen molecules are bound to water, so when the body uses glycogen, it releases its bound water (44).

Though most people want to lose weight fast, its important to not lose too much weight too quickly.

Rapid weight loss may come with several health risks, including (45, 46):

You can safely lose 12 pounds (0.51 kg) of fat, or around 1% of your body weight, per week.

Though losing 100 pounds may seem like an intimidating goal, it is possible and can be done safely by making several diet and lifestyle adjustments.

Proven strategies to help you lose weight include tracking your calories, increasing your protein intake, eating more fiber and vegetables, cutting back on refined carbs, doing more cardio and resistance training, practicing mindful eating, and holding yourself accountable.

If youre still unsure where to start, its a good idea to seek professional support from a dietitian, as they can point you in the right direction, especially if you have an existing medical condition.

With a little time, patience, and a good support system, its possible to lose 100 pounds or more in under a year, depending on your starting point.

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How to Lose 100 Pounds: 10 Tips to Do It Safely - Healthline

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