How Long Does It Take To Lose 100 Pounds?

How Long Does It Take To Lose 100 Pounds

Learn How Long Does It Take To Lose 100 Pounds,

The bulges on your belly, the jiggling of your arms, and the pinch in your back, when you sit down, are all signs that you have gained extra pounds. Unfortunately, these “few” can be lethal to your health. You may experience diabetes, high blood pressure, and other chronic illnesses if you do not work to lose them. But how long can it take, and what should you expect? How long does it take to lose 100 pounds?

The reality is that no two weight loss journeys are the same. Some may take up to a year or more. It depends on how much weight you need to lose and how diligent you are.

If you’re aiming to shed 100 pounds, you require a dedicated lifestyle change and sustained commitment over multiple months – or even years.

But it’s possible.

If you’re ready to embark on the ambitious journey of fitting back into your size-zero jeans, you’ve come to the right place. We have some practical information on how long does it take to lose 100 pounds.

How long does it take to lose 100 pounds?

100 pounds, or nearly 45kgs, is a mind-boggling amount of weight. You didn’t put it on overnight. And so, you shouldn’t expect it to come off overnight, either. The American Heart Association recommends that adults should look to lose between 1-2 pounds a week to ensure safe and healthy weight loss. That would mean you could lose 100 pounds in as little as 50 weeks or over a year.

But if you pair a caloric reduction diet with a consistent exercise routine, you can speed up the process. For example, if you create a daily goal of burning 500 calories more than you consume each day, you can expect to get rid of 100 pounds in six months.

Of course, you need dedication, hard work, and a realistic diet plan. So, work with a dietician and a personal trainer to get going.

It is also important to note that how fast you 100 pounds depends on your initial body weight. A person with a higher initial body weight will lose more pounds compared to an individual with a lower initial body weight. It is because the former will have a larger energy deficit than the latter.

Of course, there are quicker ways to reduce how long does it take to lose 100 pounds. For instance, a pro ana diet is a popular choice for many individuals. This diet, in combination with intermittent fasting, can help you lose weight quickly. It is because of the water weight lost. But these often involve severe restrictions and are usually not sustainable in the long run.

So, take it slow and steady. And remember that it isn’t a race; it’s a marathon. It is more about:

  • How long can you maintain this lifestyle change
  • How much can you cut back on how much food you eat
  • The number of calories you burn daily
  • How often do you exercise

Tips for losing 100 pounds effectively

Now that you know how long does it take to lose 100 pounds, here are a few useful tips to make sure you do it healthily and effectively:

Keep a check on your calorie intake

Do you understand the mechanism of how we gain weight? We gain weight when the number of calories we consume exceeds how many calories our body needs to survive. So, the key is to watch how many calories you consume and how much energy you burn. You must burn more than you consume to eliminate excess fat.

There are two ways to do this.

  1. Consume limited calories
  2. Burn excessive calories

Experts, however, recommend finding the sweet balance between both. For instance, exceeding the calorie deficit of 7000 calories per week can harm your health. It can also lead to fatigue, loss of muscle mass, and other negative side effects.

The number of calories you require daily depends on the following factors:

  • Age
  • Sex
  • Starting weight
  • Lifestyle
  • Activity level

There are calculators available online to help you understand how many calories you need per day.

Incorporate exercise into your daily routine

When you contemplate how long does it take to lose 100 pounds, don’t underestimate how much exercise you’ll need to get there. Exercise is essential for weight loss and overall health. It helps you build muscle and burn fat. You should aim to exercise for at least 60 minutes every day.

But how do you start exercising?

Experts recommend starting small and gradually increasing how much you exercise. You don’t need to buy expensive equipment or join a gym. Instead, simple bodyweight exercises like squats and pushups can help you get started.

Over time, as your body gets accustomed to the routine, increase how much you do. Add in a HIIT session or try out some new exercises. Make sure you’re challenging your body and pushing yourself to do more.

Cardio exercises like running, swimming, and biking are also great for burning calories. Try to incorporate them into your routine at least three times a week.

Alter your fiber, protein, and carb intake

You probably were munching on junk food as a snack, loading up on carbs for lunch and dinner, and maybe skipping breakfast altogether. All of this brought you to the point of wanting to lose weight.

How long does it take to lose 100 pounds also depends on your diet. Now how do you alter your diet? Experts recommend increasing your consumption of fiber, protein, and healthy fats.

Fiber helps keep you full for longer and slows how quickly sugar is released into your system. Some food items that are excellent sources of fiber are:

  • Whole wheat bread
  • Legumes
  • Fruits and vegetables

Protein helps you maintain muscle mass while burning fat and provides energy. It also prevents weight regain and helps burn an extra 80-100 calories daily. Lean meats, eggs, nuts, and dairy products are excellent protein sources.

Finally, healthy fats are important for your overall health. So, include olive oil, nuts, and avocados in your diet. You can also try out healthy cooking oils like coconut and avocado.


Losing 100 pounds is no small feat, but it’s doable. It requires dedication, hard work, and consistency. You may not see results immediately, but don’t give up; keep going, and you’ll soon reach your desired weight. So, if you’ve been wondering how long does it take to lose 100 pounds, the answer is: It depends, but with dedication and hard work, it’s possible. You got this!


There are a lot of questions people have when they embark on this journey of weight loss. So, we’ve rounded the top three that’ll help you better understand how long does it take to lose 100 pounds.

Why is it hard to lose weight without help?

Staying consistent and holding yourself accountable can be challenging when losing weight without help. You may find yourself wanting to give up or not pushing yourself enough. Plus, having someone to talk to about your weight loss journey can be helpful.

How does losing weight affect your health?

Losing weight can have positive effects on your health. For example, it can reduce the risk of chronic illnesses like diabetes and heart disease, improve cholesterol levels, and lower blood pressure.

What are the practical ways to stay motivated?

Staying motivated is key when it comes to how long does it take to lose 100 pounds. You can stay motivated by setting realistic goals, tracking your progress, rewarding yourself for reaching milestones, and, most importantly, never giving up.


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