How To Lose 100 Pounds Of Excessive Body Weight In A Year - Essential Tips

World Wide Web | How To Lose 100 Pounds Of Excessive Body Weight In A Year - Essential Tips | For quite a number of people that are overweight, once they are able to shed off 20-30 pounds of extra weight, they will achieve the trim and lean body that they desire. However, if you are obese with a body mass index of over 30, you will need to shed at least 100 pounds of excess body weight to become fit and lean.

So, if you are obese, you can make use of these following tips to lose all your excess fat within one year:

Tip 1-Believe in yourself

You have to believe that you have what it takes to achieve your goal of losing 100 pounds within a year; if other people have done it, then you can do it too. Muster all the determination and will power that you can to keep you focused on your goal throughout the year.

Tip 2-Aim to eat about 1000 calories less than your daily needs.

If you want to lose 100 pounds in a year, you have to be able to shed an average of 2 pounds per week which means that you have to create a daily negative calorie intake of 1000 calories.

So, if you are an obese woman between the age of 30 to 50 years, you should eat around 1000 calories per day if you are on a moderate exercise routine; if you are an obese man between the age of 30 to 50 years, you should eat around 1,600 calories per day if you are on a moderate exercise routine.

Also, if you want to measure the amount of calories that you are eating, you should have a good idea of the amount of calories that you can get from the main types of foods:

1 gram of protein contains 4 calories

1 gram of carbohydrate contains 4 calories

1 gram of fat contains 9 calories

Moreover, you can nowadays make use of computerized calorie counters on the internet and on certain smart phones applications to calculate the amount of calories that you are consuming.

I-phone users can make use of the following calorie counter applications: a) My fitness pal, b) Calorie tracker, c) 40.30.30 etc, while android phone users can make use of the following applications to calculate the amount of calories in the foods that they are eating: a) Fast food calorie counter, b) Calorie counter by fat secret, c) Absolute fitness application etc.

All you have to do with these computerized calorie counters is to input the amount and the type of food that you want to eat into the program, and it will calculate the amount of calories in the food.

Tip 3-Engage in regular exercise

To be able to create a negative calorie balance regularly, you have to exercise to burn off more calories, and because you are obese it will be highly advisable to start off your exercise routine with a light 15 minutes walk every day.

After some time, you should add moderate 30 minutes workouts at least 3 times in a week. As you get fitter you can then engage in more intensive workouts 5 to 6 times in a week; you can make use of a variety of about 5 different types of workouts that you enjoy to add variety to your workouts so that you do not get bored. The different types of workouts that you can engage in includes body weight training exercises, circuit training workouts and elliptical trainer sessions.

Tip 4-Plan specifically for each day

If you want to achieve this significant amount of weight loss within a year, you must live a well structured and thoroughly planned life; you must plan specifically ahead for what you are going to eat every day to avoid crash snacking on junk food when you do not have food to eat.

You should also plan your daily exercise routines every morning so that you do not forget to exercise every day.

Article Source: EzineArticles