How to Lose 100 Pounds? These Answers Might Surprise You.
Losing 100 pounds (and keeping it off) is incredibly challenging. Your weight loss success depends on learning to balance both physical and behavioral changes.
How do I lose 100 pounds? Where do I start to lose that weight? What are the benefits of losing weight for my health?
If you have been asking yourself these questions, we are here to help! You should feel proud for having the courage to want to start a weight loss journey. The first leap is always the hardest. If your goal is to lose 100 pounds or more, that number may feel intimidating. But you can do it!
Your weight-loss journey will be filled with ups and downs, and your idea of "success" might change after reading this article.
So, what do you need to know in order to reach your goals? Here are three tips to increase your success on your weight loss journey.
#1 Finding The Motivation
Let’s start with what your real goal is. Is it the number on the scale? For some people, focusing too heavily on that number makes them lose sight of their underlying motivation. We encourage you to think of why you want to lose weight without focusing on a number. Perhaps you want to become the best role model for your kids. Or you want to get a handle on a recent health scare. Maybe it’s to feel in control of your body or just to feel better with more energy.
“It was never about the number on the scale.” That is what Roxanne Mullenberg says about her weight-loss journey with Profile by Sanford. “I told my coach, ‘I don’t want to focus on the scale. I just want to feel better, feel good about myself, and feel better in my clothes.’”
Remember to keep your expectations realistic. Focus on things within your control, like the habits you want to create and sustain. Shifting your mindset from a number that can be difficult to control to behaviors you can control will help keep things in perspective. At Profile, we recommend a couple of things to support you and keep you moving forward on your weight loss journey. Going through a core values exercise can be a great way to identify your primary values and internal motivations.
Next, we know your journey to better health will have some bumps along the way (like plateaus and slips). A number on the scale is not always your best scorekeeper, so we talk to our members about non-scale victories (NSVs). Recognizing small changes along the way and staying focused on them will keep you motivated!
#2 Your Support System is Key
Your weight loss journey isn’t like solitaire, you might not win if you do it alone. It may be tempting to begin in secret and plan a big reveal in the future to WOW everyone, but most likely you’re going to need support along the way, so surround yourself with the right team. What does that look like?
Here are a few key players for your team:
1. Your doctor should be kept in the loop on your progress. Even 5% weight loss might require updates to your medications or the dosages.“I didn’t believe I would be successful at all.” But Adam went on to lose 110 pounds. It shocked his doctor, friends, and family. Adam hit his first goal within three months, his second goal four months later, and within a year, he was down to 220 pounds. “Never in my wildest dreams did I think I would weigh that again.”
2. Friends and family. Your support network will be critical to your success. Sharing your goals and journey with a few important people can help keep you on track AND allows you to ask for support when you need it. There are tools and resources that can help you identify your level of support, what types of support might help, and how to ask for help when you need it. Sometimes, that support might be watching the kids so you can get your workout in or do grocery shopping in peace.
They didn’t realize at the time that it would turn their lives around. The couple signed up, dug in, and lost nearly 170 pounds collectively, Dallas 120 and Amelia 50. “We were in it as a family,” Amelia said. “Dallas is the reason I succeeded. It strengthened our relationship because we could lean on each other.”
3. A certified health coach will be there to help navigate challenges, provide tips and tricks when needed, and help celebrate progress throughout your journey. Your health coach can provide you with information or education to support you along your journey.
“The coaching is a complete game-changer,” says Shannon, who lost 100 pounds. “Before Profile, I’d try to follow something on my own and I’d give up after a while. With coaching, I knew I had to go see my coach every week and that they were following my results on the scale. They really motivate you. When I hit a plateau or was getting discouraged, they’d remind me, ‘How bad do you want it? Do you want to go back to being tired?’”
4. Your last team member is the most important…YOU. You can be your biggest cheerleader and wildest fan! The way you talk to yourself and think about your journey can have a huge impact on your progress. In the words of Henry Ford: “Whether you think you can or think you can’t, you’re right.”
#3 Keep in Mind that Change is Exciting AND Scary
People losing a significant amount of weight will often experience a range of emotions. Some moments will be thrilling! When your doctor congratulates you and adjusts your medications. The moment you realize you do, in fact, GOT THIS! Other times, you may experience some lows, like feeling you’ve failed with following your meal plan or struggling with the emotions of your changing body.
The changes people experience go far beyond the physical. Mental and emotional changes are equally important, and a trained health coach can guide you through those experiences to understand the habit change process. A recent study showed that while people who lost weight improved their cardio-metabolic health (think cholesterol, blood pressure, and lower risk of heart disease), the weight loss didn’t improve their mental health. That’s why it’s so important to target both areas.
"Those consistent decisions mean their life now looks and feels different. They play golf, take walks, and exude a different kind of confidence. And their transformation didn’t go unnoticed. Both of their mothers started Profile health journeys after watching the couple stick to their healthy habits. “It’s so rewarding to see other people getting healthy too,” Lauren said."
The Bottom Line
Identify your deep-down motivation, surround yourself with the right support system (like our certified health coaches), and get a personalized nutrition plan that is tailored to your goals and health. Ready to transform your life? Take the first step by filling out the form below and we'll be in touch to schedule your free consultation.
Stephen Herrmann, PhD
Senior Director of Innovation & Research, Sanford Health. Adjunct Faculty, Environmental Influences on Health and Disease, Sanford Research. Co-chair American College of Sports Medicine, Strategic Health Initiative – Obesity. BS – Minnesota State University. MS – University of Northern Iowa. PhD – Arizona State University.