Instructables

How to Lose 100+ Pounds and Keep it Off For Life

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Several years ago, I decided that my life had to change.  I was very overweight, completely sedentary, and ashamed of what I had allowed myself to become.  I had been on so many diets throughout my life and had always gained the weight back.  This time it was worse than ever.  100 pounds to lose.  I committed to losing the weight and making this the very last time.  I lost 100 pounds and this year makes 3 years of maintaining the weight loss.
In this Instructable, I plan to give you an inside look at what it takes to lose a significant amount of weight (100+ pounds) without gimmicks or nonsense, no shakes or pills required.  I also plan on telling you what it takes (mentally and physically) to maintain that weight for as long as you are willing to put forth the effort! 
Take heart, friends!  Stop reading diet books!  There is NO secret, only science!

Disclaimer: I do not claim to have lost weight in the very healthiest or best manner possible.  I ate processed food, I partook of sugar substitutes, and I indulged from time to time.  This is the way that I lost weight.  It worked for me and has made me into a very healthy person.  I am at the correct BMI for my height and have a great body fat percentage.  That's not to say that it will be the best way for you or that it can't be done in other ways.  This is the experience of just one woman.  I would also like to stress that you should be consulting your doctor before you begin any kind of new diet or exercise routine.
 
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brain_bomb2 years ago
Remember to space muscle groups out so you give them a chance to heal between workouts, you list it like that up above I just wanted to elaborate. I've always been told a day is good enough. So working upper body m-w-f and lower body t-th-s so they are properly spaced. I generally lump the core workout in with the upper body since most of those muscles are above the waist with some leg lifts on lower body days.

If I'm remembering correctly you want to space the workouts because working the muscle causes little tears and ruptures in the muscle tissue and it takes a day to heal itself. Which if you are eating enough protein will result in increased muscle mass. Again this is all if I'm remembering correctly as it has been over a decade since I first learned this all.

To lose 100 pounds the right way you must reverse the inflammatory fat, this is the dangerous fat this is linked to heart disease, cancer and diabetes. Avoid the commercial diets they do not work.

Here

http://howlose100pounds.wordpress.com/2014/02/18/diet-to-lose-100-why-your-childhood-matters/

miss_ali1984 (author)  brain_bomb2 years ago
Many thanks for the clarification! I am curious, did you read Body for Life by Bill Phillips? This reminds me of that book. :-)
I had not though it sounds like an interesting read.
miss_ali1984 (author)  brain_bomb2 years ago
He talks a lot about the strategy you just mentioned and it is the one that I still use to this day despite not using his diet plan. His book is also where I learned a lot of the importance of protein to our diets and about nutritional balance at each meal.
Craigen2 years ago
One thing to keep in mind for those percentages on nutrition fact sheets; the percentages are based on whats called an 'upper limit' where as if you are trying to lose weight you should shoot for the 'lower limit'.

Using sodium as an example, the nutrition percentage is based on an intake of 2300mg daily, the upper limit for a healthy diet is around 2500mg and the lower limit is around 1200mg.

For things like fat and sodium it would be wise to shoot for the lower limit, and on the reverse fibre and protein are two things that you confidently fulfill you daily intake of.
miss_ali1984 (author)  Craigen2 years ago
Wonderful point. To be honest I was unaware of that, but certainly it's good to shoot for low fat and sodium! Those things can sabotage an otherwise sound strategy. Thanks!
smeeves2 years ago
One thing I've read for weight loss (in the book ""the four hour body", very good ideas in there.) is to measure inches as well. Measure your arms, thighs, and waist. Then add those 5 numbers up to get your total inches. Then maybe once a week, remeasure yourself so you can see how they have changed. Sometimes you lose inches instead of pounds, and people don't realize that. They just see their weight plateauing.

As for weighing yourself, do it the same time everyday. I've heard that the best time is in the morning, before you eat breakfast. I know I fluctuate about 2-3 pounds each day, so measuring weight at all different times would be confusing.
miss_ali1984 (author)  smeeves2 years ago
This is a great comment and I agree with everything in it. Well written!
kilrein2 years ago
This is awesome and congrats miss_ali! I just want to throw in a quick counter comment to ChrisLewis300, for him and everyone else. 8 glasses of water a day should be your minimum intake of water, and you shouldn't really count the water from the things you are eating, because, in the end, it's really negligible. As for things like coffee and tea, they do count towards that goal, but you have to keep in mind that those are a diuretic. This means that they cause your body to flush out more of the liquid by trips to the bathroom, so too much of those can actually counteract the process/count. If you're drinking less than 8 glasses of water a day, your body will hold onto as much water as possible, which causes "water weight" or bloating. So, at least 8 glasses of water a day, more glasses the more active you are. Unless you're insanely active and working in high heat conditions, don't exceed 2 gallons of water a day because then you have too much water in your system which could cause hyponatrima. Be sensible with your water intake and that won't be an issue. And my last point, liquifying your foods/water together doesn't actually stay in your system longer, keeping you full longer, this is completely opposite of the truth. When you liquify your food you've actually completed most of the digestion process pre-ingestion. Your stomach no longer needs to work as long to break down the food since you've done most of it's job for it, thus it will process out of your stomach quicker than eating a normal meal. On the other hand, if you chronically overeat, liquifying your meals can help your stomach shrink back to normal size so you can sense what true full is, sooner.
Its true that the "you need 8 glasses of water a day" is wrong. That's only half of what the study said which was that you need 8 glasses of water a day but you get most of that from the water in the food you eat, fruit, coffee, vegetables, meat, gravy.

However water does fill you up, and makes you feel full so there is no harm in drinking a few glasses extra.

It has also been shown that, if you drink a glass of water with your meal the water quickly exists your stomach, but if you liquidize your meal, along with the same water, your stomach must keep the food and water in longer to process it, which means your stomach is full longer so you feel full for longer.

Of course you can't be expected to liquidize everything, but you can eat dishes where the water is in the meal, hearty soups, casseroles etc.
miss_ali1984 (author)  ChrisLewis3002 years ago
Very well put! I've heard several diet plans talk about eating water-laden foods and it is very sensible. Many fruits and vegetables have a lot of water content and help you to feel full.
goingtogetfit7 months ago
Can I get the PDF download without being a pro member? I want to lose weight but I am tired of paying for things.
mattbad149 months ago
I am 238 pounds right now and i am going to try this, i will post my weight after a month :)
linixi1 year ago
I'm decently healthy (125 pounds)... but recently I've been really scared of emotional eating.
Thank you so much for this "Find a way to breathe deeply, go for a walk, write down your feelings, or just plain do something else when possible."
ahuntley1 year ago
This is so amazing. I really appreciate your help and support. I have been struggling with my weight my whole life and had lost 70 pounds but have gained all of it back. After reading this I felt renewed and ready to try and make it work. Thank you!
danmark1 year ago
great instructable. thanks for the great advice.
Spideynw1 year ago
This is the most amazing information I have ever found on weight loss! I am sure this is how I have always lost weight, even though I did not realize it at the time. I had hit a weight loss plateau, and now with this information I have smashed through it. I am down 13 pounds in about four weeks and still going. Thank you so much!
manasi181 year ago
Nice article ! You cal also lose weight with baby food diet . To know more about Lose weight with Baby Food Diet . Visit : http://justforhearts.org/lose-weight-with-baby-food-diet/
blu642 years ago
Thanks for the instructable, it is awesome and spot on. In 2008 I was 350lbs, 43 years old, and my doctor told me I was going to die young if I didn't do something.(I had quit smoking in 2006, but before that i had smoked for 27 years) I tried the gym and hated it, I tried running and got hurt, then I found Martial Arts. In January of 2009 I started Tae Kwan Do and I have never looked back. As of last Saturday I have lost 91lbs and have 39lbs to go. It was important for me to start out slow, only 2 days a week at first. Now I do 2 days of Tae Kwan Do a week, 2 days of Krav Maga a week, and one day with a trainer. I have found something I love and it has made all the difference.
I eat a high protein low carb diet that keeps me full most of the time so I don't crave sweets constantly (sugar is my last real addiction). In the last 4 months I have also cut out caffeine I drink a lot of water every day, and keep busy (when I sit around I eat).
I was the worst couch potato ever, if I can do you so can you, you just have to get out the and try.
That inspires me. I'm 33 and 340 lbs. Plus, I have ten more years to enjoy :) I just wish I had the pocketbook for martial arts.
good luck citadel4jc. the earlier you start the easier it will be. And check around you can find a school for not too much money.
Thank you, I appreciate it.

Live long and be free.
Also check out your local parks and rec., in your town and nearby, there are often an assortment of classes and styles to be found and at good prices. And they can be fun, and a great way to meet and make new friends.
Your local YMCA is a great place to find affordable classes. :)
miss_ali1984 (author)  blu642 years ago
Great to hear about this! You've really made a difference in your life! Good for you!
lcampbell42 years ago
Amazing ......so glad I found this ....inspiring to say the least......I am so excited now !Thank you for sharing!!!
How to lose 100 pounds was shown on Yahoo News and PhillyBurbs News.

The secret is a specialized diabetes diet for those with or without diabetes. Researchers showed when a specialized diabetes was used on those over 100 pounds the weight came off fast.

(This was not a typical sugar free diet but a specialized diabetes diet)

The drug companies hid the story from the public This was shown on
Philadelphia News See here http://www.phillyburbs.com/your_news/blogs/how-to-lose-weight-fast-yahoo-tells-you-a-secret/article_d3553c4c-d32a-11e0-b05d-0017a48e13f8.html
I have Diabetes, and started taking it seriously recently. Before i just couldn't care much. However, my point is, the diabetes diet is not realy for "diabetics", but a diet that keep your energy levels up, cut out foods that give you an energy rush and then just disappear to leave you listless and ensure that your body get a balanced eating plan and NOT a diet. Thanks for the link, and to miss_ali, thanks for the motivation.
Roberizer2 years ago
Amazing read! I joined just to comment on this. I was guilty of the whole "letting myself off the hook" In 2010 I worked hard!! Went from 285 to 200 pounds and just let myself gain it all back.... However Its time to try it again and this article DEFINITELY gave me the boost I need! Thank you so much for your knowledge and inspiring story. You are absolutely beautiful!
Omg this was an amazing read I joined just to comment on this I am going to share this with my best friend. We both need the inspiration. thank you soo much for sharing. <3
My PE teacher in high school told us a lot of this information and it sticks with you for the most part.

For diet-wise, If you make homemade tacos all the time, instead of beef, chicken tastes great too. I also like to add some tofu to it.

I try not to count calories as much as fat and carbohydrates. But still not overdo the calories.

Also, working-out is a great stress reliever. Just turn on some tunes and do it.
Honora2 years ago
Making myself drink extra water on top of all the hot drinks I have during the day definitely is a good thing for me. I manage about a litre (30 ounces) a day. I've never liked drinking water even though we have beautiful pure artesian water in our city but it's a habit I can see the benefits of.
bigtwenty2 years ago
On the contrary, if you drink water with your meal, you are flushing out the nutrients from the meal you just ate. Water is a solvent and because so, it dilutes everything it comes in contact with including the food you eat. You should actually only drink water when your NOT eating. Another thing is that there are some foods that you should not eat together, and you should avoid Dairy, sugar, breads and carbs and up your intake of vegetables. Also, there really is not ONE diet for all as you have outlined, here is the one answer: http://www.dadamoinstitute.com . People need to eat for thier blood type. Did you know that if you are an A blood type, you should be a vegetarian? Also, not all people should exercise the same. Check it out, not only will you lose weight, youll feel way better as well!
I agree with you on this one. I never drink water when I eat and almost never have digestive problems. It just seems like a no-brainer to me that the natural digestive process would be inhibited by diluting it. Thanks for your well described comment.
Honora2 years ago
Regarding agave nectar. It is full of fructose which gets turned into fat by the liver and increases uric acid levels in the blood. I advise watching a 9 minute video on YouTube. The words to find it are "sugar - the bitter truth" " the short version". It is the short version of a one and a half hour long video by a professor of endocrinology, Robert Lustig.

Stevia and xylitol are good alternatives to sugar. Artificial sweeteners are toxic crap that cause weight gain. Basically, the body knows it's being ripped off and goes out to find the sugar it now craves. It's all documented science. A good website if you're really interested in how all this works is "the healthy skeptic" which explains things such as how the hunger and satiety hormones function and how eating too many carbs (fruit, fruit juice, grain products and potatoes) switches your body into insulin and lectin resistance i.e. weight gain mode.

Half the adult population have the above resistances which is called metabolic syndrome. If you're a female and your waistline is greater than 100cm then you have this. My waistline is 70cm (I'm 53 and my partner who is 59 has a waistline of 85). A big waistline means fat is stored around your organs and you are pre-diabetic which means possible blindness, kidney failure, leg ulcers and amputations of feet or legs.

With the internet, there is now no excuse for ignorance. Also it's good to understand how the junk food industry engineers their snacks to be seductive. Sugar is addictive. Have you heard of the study that showed mice addicted to cocaine actually choose sweetened water in preferance to cocaine-laced water?

Don't be a sap for these and the other evil industries and take control of your health.
SuzyMac Honora2 years ago
You are so right about the fake Sugar! I lost 35 pounds by cutting sugar out of my diet. It wasn't easy, but it worked. I didn't not use artificial sweeteners, never have.

As you have correctly stated, they trick your body. They actually make you think you are hungry when you are not, even more than real sugar. Occasionally, I used stevia or agave or honey. But mostly, after the first week, I found that fruit suited me just fine.

Cutting the sugar did mean leaving out many things I liked such as sourdough bread that would not be considered sweets. I kept it up for about three months and after I lost the weight I went back to a more regular diet. I have kept all but 5 pounds off and plan to do it again.
I'm a model and im in perfect shape! But instead of starving myself like others I want to work out and get toned. So I need some tips dude! My fashion show is on the 13 of aug.
miss_ali1984 (author) 2 years ago
I just wanted to say thanks to all the people who voted for my Instructable in the fitness challenge. I am so excited to try my new Luna sandals on the trails! Also thanks to the people who have contributed to what I had already written in the comments. It's been a really nice experience on the site so far and I hope to continue writing new Instructables that are helpful to all of you! :-)
hogey742 years ago
Hey I am super pleased for you Miss Ali :) Your simple, non-nonsense approach to telling people what you did is just excellent, as is your desire to share this.

I am in a similar position to where you were - about 100lb overweight. The difference is that I'm a 6'1" 36 year old male. Like you, I've been worse than Oprah - up and down over years and years. Another difference is that I have gone down the pill route. I am aware of the traps, having tried and failed once before, but this time around I am doing things very differently and I know what to expect. I am treating the pills (Duramine, or Government Speed as I call it) as like a crutch for my relationship with food while I heal it. Before I started on the Duramine I did a few weeks on "Lite n Easy" - an Australian home delivered diet food mob. This taught me how much food I could eat for sustainable weight loss and got me used to a balanced diet again. Then, when I started the pills, I just had to buy the right stuff and get pretty close, portion-wise. Now, 7 weeks in, I've lost 10kg (22lbs) and feel like I've made a proper start.

I warn people away from the pills however. Many doctors just throw them at you and in that situation, they are worse than useless - you will lose some weight, feel a bit better, then when the pills stop you will put it back on quickly and feel worse than when you started! They can only be of use as part of a full program involving all aspects of your life and you can not go off them quickly - you must wean off them slowly over a few months.

Anyway, aside from congratulating you and mentioning my story, the main reason I am writing is to talk about keeping a diary. I think it is essential. Seriously. I laughed at the idea but now I get it. A diary makes you take it seriously. You write down each days food, water, exercise and thinking. Then you plan tomorrow. Plus you'll probably include other stuff like what's happening in your life and other random stuff. For such a simple and somewhat onerous task, it is super powerful in reminding you all the next day where you are at and what the relevance is of everything you do. I started one as a gesture but I've kept it going since then and I attribute much success to it. Even when I'm feel a bit down and out, writing in the diary reminds me of the big picture and it's taught me to understand how my mood is varying during the weightloss process.

Once again, good on you for both your instructable and your success!
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