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Talk to your doctor or registered dietitian. Set goals. Get rid of unhealthy foods in your home. Write a meal plan.
It's essential to talk to your doctor to make sure your weight loss program is safe and appropriate for you. In addition to speaking with your doctor, making an appointment to visit a registered dietitian may be a good idea. These nutrition and weight loss experts will be able to guide and teach you about safe and healthy weight loss. If you have 100 pounds of excess weight to lose, you may also be suffering from chronic diseases that are associated with being overweight or obese. Therefore, it's even more important to speak with your doctor about what type of weight loss is appropriate for you. Losing 100 pounds is a big goal and will require you to commit to a weight loss program for an extended period of time. Setting realistic goals is important, especially when you want to lose larger amounts of weight. Losing weight at a faster rate may be unhealthy and unsafe. In addition, it's generally not sustainable long-term and may put you at risk for gaining the weight back. Setting a large, long-term goal is great, but it may be helpful to set smaller goals along the way to help motivate you on your weight loss journey. For example: lose 10 pounds in four to six weeks or lose the first 25 pounds in three months. This is perhaps the most effective change you can make immediately that will help get you started on the road to losing weight. The more tempting food you have lying the house, the more likely it is that you will give in and eat those unhealthy items. Creating a healthy environment at home can help support your weight loss. Toss out any sweets (like cookies, cupcakes or ice cream), chips, crackers and sugary beverages (like soda or fruit juice cocktail). You can also donate unopened items to a local food bank instead of throwing items in the garbage. Think, "out of sight, out of mind." Having these foods out of your house will help you stick to your plan and eat healthier. Getting started on a weight loss plan to lose 100 pounds will require you to re-think your meals. Spending a few hours reworking your weekly meal plan can help give you the framework for a healthy diet. Consult with a registered dietitian to ensure that your meal plan is also safe in regards to your medical history. Start with one week of meals. Include all breakfasts, lunches, dinners, snacks and sugar-free beverages. If you're following a particular calorie range, be sure to add in the calories for each meal and snack to make sure you're staying within your predetermined range. After a few weeks, you may be able to be less detailed with your meal plan especially if you get into the groove of healthy, easy meals that you enjoy. If you notice yourself getting bored with your meals, revisit your meal plan and change it up. Don't fall off track out of boredom. Find new, healthy recipes to keep you on track.