Losing weight isn’t 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 you’re just getting started.
Fortunately, there are proven strategies that can help you.
Here are 10 tips to help you lose 100 pounds safely.
1. Track your calorie intake
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 you’re 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 .
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, it’s 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.