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How Long Does It Take To Lose 100 Pounds in 9 Simple Ways?

Losing 100 pounds is a considerable undertaking, but lots of people do it all the time, and so can you! But the number 100 seems very difficult to achieve, especially if you have never been significantly successful in your weight loss efforts.

How long it takes to lose 100 pounds, of course, depends on several factors, such as your current weight.

I said it there. Some of you might think one year sounds like 100 pounds, but let’s break it down into something you can look forward to without fear.

So how do we break down seemingly overwhelming tasks into something that’s not only manageable but also fun?

I’ll show you not only how long it takes to lose 100 pounds but also how you can keep moving from the start with a healthy diet and exercise!

Table of Content

How Long Does It Take To Lose 100 Pounds?

How to lose 100 pounds fast? Let’s help you out with the answer.

Simple breakdown: pounds per week

how long does it take to lose 100 pounds

There are 52 weeks in a year. Loing 2 pounds a week for one year, you can lose 104 pounds. But how long it will take if you want to lose 20 pounds?

Two pounds a week may not sound like a lot at first, but as you can see, it adds over 100 pounds in a year. You could lose a lot more weeks, and some of you may know that you can lose weight faster, but I would suggest setting achievable goals.

Furthermore, losing an average of 2 pounds a week leaves room for fun, gradual gains, and anticipated mistakes.

Calorie Distribution

While you don’t need to count calories to lose weight because eating healthier foods naturally puts you in a calorie deficit. Here’s how to lose 100 pounds in one month with calorie treatments, for reference only.

Since one kilogram of fat contains 3,500 calories with a fat loss of 2 kilograms per week, this corresponds to a calorie deficit of 7,000 calories per week.

Since there are seven days a week, that means your body needs to burn about 1,000 more calories than you use each day. This may sound like a lot, but with a healthy diet and exercise, you burn more calories and eat less, leading to a more significant calorie deficit.

Moreover, If you are overweight and your current diet is quite unhealthy, your daily calorie intake will most likely exceed 2000.

By replacing junk food/super snacks with healthy ones, you can avoid nearly 1000 unnecessary calories while getting more beneficial nutrients. A quick meal or a large milkshake each of these foods can add up to 1,000 calories. That’s an 800 calorie reduction with just a healthy diet!

Additionally, remember that if you remove something from your diet. Replacement with something healthy is essential, or you will starve to death.

Then exercise comes into the equation and further helps you burn more calories than you consume.

Many people only count the calories they burn while exercising. However, your metabolism will continue to increase even after you exercise, especially if you exercise intensely or lift weights as a result.

High-intensity exercise and strength training cause a “post-burn” effect in which energy expenditure at rest increases over up to 48 hours.

But I can’t stress enough that I only mention calories to show that losing 100 pounds in 52 weeks (1 year) is possible. Check the strategies if you want to lose 40 pounds smoothly.

Healthy, natural foods replace unhealthy foods in your diet and reduce your daily calorie intake without experiencing limiting mental stress or worse hunger.

Focus on continuously improving your diet and exercise over time, and you will find that your body is constantly changing.

How To Lose 100 Pounds In 1 Month?

Here is a quick guide to help you lose weight. Remember! There is no magic; you have to work hard to lose weight. By reading, you’ll also get to know how long does it take to lose 100 pounds?

how long does it take to lose 100 pounds

1. Calculate your nutrients

To lose weight- eat fewer calories or exercise more

Keeping track of your calorie intake will help you figure out how many calories you are consuming each day so you can know if you are on the right way or need to make adjustments.

Appendix or a food diary can be tracked easily. However, Simply tracking your calorie intake may not be the most sustainable approach to weight loss.

However, calorie tracking can work very well when combined with healthy lifestyle changes.

2. Increase your protein intake

To lose 100 pounds, it’s essential to increase your protein intake. A high-protein diet increases metabolism and reduces appetite.

Studies show that you can burn an additional 80-100 calories a day by eating a high-protein diet.

In addition, eating a high-protein diet can help prevent weight loss. Choosing healthy foods like meat, seafood, eggs, and nuts in favor of other foods is a great way to increase your protein intake.

3. Increase your fiber

Fiber can help you lose weight. This is because fiber slows the rate of stomach emptying, which can help you feel full longer.

In addition, research shows that soluble fiber can reduce the production of hunger hormones.

By limiting your appetite, fiber can help reduce calorie intake and lead to weight loss. High-fiber foods include most vegetables, fruits, nuts, seeds, and whole grains.

4. Stay accountable

To lose 100 pounds, willpower is not always enough to ensure long-term success.

Responsibility is essential here. This helps you to lose weight.

Another way to be responsible is to keep a food diary. This allows you to monitor your food intake. Finally, you can try working with friends who share similar weight loss goals or join a private or online weight loss community.

5. Cut down on refined carbohydrates

Reducing refined carbohydrates is an effective way to lose weight. Refined carbohydrates, or simple carbohydrates, are refined sugars that have lost their nutrients during processing.

Refined carbohydrates are not only a poor source of nutrients, but they also tend to have a high glycemic index. That means they move quickly. This can lead to an increase in hunger pangs.

Additionally, several studies have linked a higher intake of refined carbohydrates to the transport of more visceral fat.

It’s also good to cut back on your sodas and energy drinks. These drinks are often full of sugar and calories. The goal is to replace refined carbohydrates with whole-grain alternatives such as brown rice.

6. Fill with vegetables

While most people know that vegetables are very healthy, research shows that about 91% of people are not eating. Besides being healthy, vegetables have other properties that can help you lose weight.

how long does it take to lose 100 pounds

For starters, vegetables are good sources of fiber. In addition, vegetables tend to have a high water content, which gives them a low energy density.

Constantly choosing low-energy foods allows you to eat the same amount of food and reduce your calorie intake. Research shows that adults who eat vegetables more often tend to weigh less.

7. Try resistance training

Weight training can help you lose weight. This also includes working against forces to increase muscle strength and endurance. You can compare WaterRower and Concept 2 to pick the right resistance training tool.

Resistance training can increase your metabolism, which allows your body to burn more calories. The easiest way to start is to hit the gym, but you can try resistance exercises like squats, lunges, and planks at home with your body weight.

If you’ve never been to the gym, consider a personal trainer.

8. Do more cardio

Exercise is essential for weight loss. Cardio is a popular physical activity that helps burn calories. Research shows that only cardio can help you lose fat.

In addition, research shows that cardio can help you burn harmful belly fat, also known as visceral fat. This type of fat is found in the abdominal cavity and is associated with cardiovascular problems, and some cancers.

If you’re not used to cardio, try walking more frequently during the week and slowly switching to jogging until you feel more comfortable. If walking is putting too much strain on your joints, try light cardio exercises.

9. Consult a nutritionist

With a big goal of losing weight, it’s a good idea to seek help from a qualified professional. Not only can nutritionists help you find the best way to lose excess fat without being too restrictive, but they can also help you along your journey.

In addition, research shows that working with a dietitian during your weight loss process can result in much more weight loss than doing it yourself. Getting information from a nutritionist is especially important if you have a complex medical condition. A nutritionist can guarantee that you will lose weight safely without endangering your health.

How Long Does It Take To Lose 100 Pounds Without Exercise?

In other words, you can say how long does it take to lose 100 pounds on keto? The best alternative to lose weight if you are not into exercise is keto or intermittent fasting diet plans. The 100-pound weight loss before and after pictures shows that consistency in diet plans can help shed extra weight.

Don’t leave your food by chance. Have your ingredients ready so you won’t tempt to eat. Think of a suitable menu for the household: maybe your grilled vegetables can be a side dish too. Make grocery lists. If you’re thinking about losing 100 pounds in 4 months female, then perhaps organizing the kitchen ingredients can help you enjoy a healthy life with your family.

What Happens To Your Body When You Lose 100 Pounds?

The significant energy gain is often the first thing people notice when they start losing weight. Why? When you gain weight, you use less energy to get through your day. Furthermore, It’s also easier to expand the lungs with lighter weights.

Obesity appears to increase cancer risk in several ways, such as increasing inflammation and affecting hormones. Association with weight is more robust in some types of cancer than in others. It is a factor in more than half of all endometrial cancers.

What Is Realistic Time Frame To Lose 100 lbs?

It is important to note that losing 100 pounds will likely take at least six months to a year or more. Most experts recommend slow but steady weight loss – such as about 0.5-1 kg of fat loss, or about 1% of your body weight per week (43).

Furthermore, people with more weight should expect to lose more weight than people with a lighter starting weight. However, the percentage of weight loss was similar.

A person weighing 300 pounds can lose up to 10 pounds (4.5 kg) in the first two weeks of the diet.

However, very often, weight loss occurs more quickly when you first start a weight loss program.

A decrease in water weight usually causes this. Because your body burns more calories than it consumes, it sinks into its energy reserves, such as glycogen – the preserved form of sugar. While most people want to lose weight fast, it’s important not to lose too much weight too quickly.


A common question that pops in the majority’s minds is how long does it take to lose 100 pounds. Well, it depends on your weight and some other factors. A gradual time of 6 months to 1 year is an ideal time. So if you are searching the internet on how to lose 100 pounds in 3 months, then it is not a good idea.

Maintain your weight after you lose or shed those extra pounds. Because if you start gaining weight again, it can be unhealthy. A healthy and balanced diet can always keep you off the hook. Please stay away from fast foods, fizzy drinks as they are not nutritious. The Faqs below can help you to understand how long will it take to lose 100 pounds calculator.


Can you lose 100 pounds in a month?

It is not ideal for losing 100 pounds in a month because shedding weight rapidly can harm your body.

What does losing 100 pounds do to your body?

If you lose 100 pounds, it can help reduce the risk of cardiovascular disease and some types of cancer. You can feel active and refreshed throughout the day.

Can you lose 100 pounds in 100 days?

Yes, it is possible if you do crash dieting. This kind of diet is unhealthy and should not be preferred as it will have harmful effects on the health.

How much weight can you lose in 6 months?

You can likely lose 100 pounds in 6 months. Determination and motivation are crucial.

What does 100 pounds of fat look like?

One hundred pounds of fat fall under the category of overweight. Anyone who is above 100 pounds will consider himself obese according to the BMI.

How long does it take to lose 100 pounds after gastric bypass?

12 to 18 months are required to lose 100 pounds after gastric bypass. You must consult your dietitian and doctor before trying anything new.

How long does it take to lose 100 pounds on weight watchers?

The success stories on weight watchers are tremendous, revealing that a minimum of 6 months is required to shed 100 pounds.

How long does it take to lose 100 pounds after gastric sleeve?

It takes dedication and patience, a positive attitude. After surgery, some people can lose 50 to 100 pounds in a year or two. Weight loss after surgery requires dietary and lifestyle changes.

How long does it take to lose 100 pounds on Nutrisystem?

Nutrisystem is a popular weight loss program that offers specially formulated low-calorie foods.

Although many people report that this weight loss program is effective, ButNutrisystem can be expensive and unsustainable in the long term.

How long does it take to lose 100 pounds water fasting?

Water helps to reduce calories fastly. So, it can take 5 to 6 months to lose 100 lbs. But it can make you malnourished if you’re skipping meals.

How long will it take to lose 100 pounds with diet and exercise?

If you combine diet with exercise, you will likely reduce weight promptly. With consistency, you may shed 100 pounds within six months.

Can I lose 100 lbs by water fasting? If so, for how long?

Yes! As explained earlier, you can shed extra weight with water fasting. It may take a few months with a workout routine.

On average, how long does it take to lose 100 pounds?

Averagely, six months are required to lose 100 pounds according to the recommendation of the health professionals.

Is it possible to lose 100 pounds in 6 months?

Yes! It is possible to say goodbye to extra weight within six months. You need to try and stay focused.

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