How to Lose 100 Pounds Fast

If you want to lose a lot of weight as quickly as possible, you need to control your diet and exercise very strictly. While you will lose weight fastest at the beginning of a new diet plan, you should expect to lose up to 2 pounds per week after your first few weeks. Remember, keeping weight off is as important as losing weight, so a moderate pace proves most successful over all. Always begin a new diet and exercise regime by consulting your doctor.

Instructions

1

Remove empty calories from your diet. Cut out all fried foods, sweets other than fruit, chips, crackers, fatty meats, full-fat dairy products, refined carbohydrates and refined sugars. Replace these foods with healthier alternatives, such as low-fat dairy or dairy alternatives such as unsweetened soy milk, whole grain bread and fruit.

2

Start your day with a healthy breakfast. Eating breakfast keeps you from getting too hungry and overeating later in the day. Healthy choices include oatmeal, whole grain toast and fruit.

3

Consume at least 5 servings of vegetables a day. While the food pyramid recommends 3-5 servings, it never hurts to eat more vegetables. These foods are low in calories and high in water, nutrition and fiber. Eat a mix of cooked and raw vegetables and consume a wide variety of vegetables rather than sticking to the same few types of vegetables.

4

Consume lean sources of protein. Chose beans and legumes such as tofu and lentils whenever possible, as these foods are very high in fiber and low in fat. Studies show that people who eat more fiber have better control of their weight.

5

Exercise. If you want to lose 2 pounds each week, you need to exercise for at least 30 minutes every day. Start with 3 days of 30 minutes of cardiovascular exercise. Each week, add one day of exercise, until you are working out 6 days a week. If you aren't losing as much weight as you would like, work up to about an hour of exercise each day. You may consider adding strength training twice a week, in addition to or instead of cardiovascular exercise. Make sure always to take one day a week to rest your body.

6

Ask a friend to help you stay on track. Losing weight can be very stressful and emotionally draining. Being accountable to someone can make the difference between sticking to a weight loss plan and giving up on your weight-loss goal.

7

Start a food diary. Writing down every morsel of food you eat helps keep you accountable for your eating habits. A food diary will also help you calculate how many calories you eat each day. You want to eat at least 1000 calories fewer than you burn each day in order to lose 2 pounds a week. To calculate your calorie burn, visit an online calculator that takes height, weight, age and activity level into account.