weight loss concept

can i lose 100 pounds in 2 months


Can I lose 100 pounds in 2 months?

No, it is not possible to lose 100 pounds in 2 months. Losing this much weight in such a short period is unsafe and unhealthy for most people.


It takes a calorie deficit of 3500 to lose a pound of fat. Losing 100 pounds requires a higher calorie deficit of 350,000. It comes down to a  daily calorie deficit of at least 5,833. An amount five times higher than what experts recommend for safe weight loss.


You’d have to severely reduce the calories you consume to the point of starving, and exercise for longer to achieve this type of calorie deficit. Extreme measures that can negatively affect your health.


While losing 100 pounds can seem intimidating, it doesn’t have to be. Give yourself enough time to lose it safely and healthily. Besides, you’re more likely to keep the weight off long-term with a realistic timeframe.

woman showing off slim waist

How much weight can you lose in 2 months?

On average, expect to lose 8 – 16 pounds in 2 months. This is a good amount of weight to lose in 2 months.


It’s also in line with the center for disease control and prevention (CDC) guidelines for healthy weight loss. A slow and steady rate of losing 1 – 2 pounds a week. However, keep in mind that these numbers can vary from person to person.


Several factors affect how quickly you lose weight. These include factors such as; activity level, weight, height, age, and gender.  So while two people might eat at the same calorie deficit and exercise the same, they might not lose weight at the same rate due to these factors.


How many weeks will it take to lose 100 pounds?

It takes at least 48 – 96 weeks to lose 100 pounds. A realistic timeframe for most people. It’s also in line with what most experts recommend for healthy weight loss.


While you can lose 100 pounds faster, it’s not recommended. You’d have to severely reduce your calories or exercise for longer to lose weight quicker. An extreme approach to weight loss that can negatively affect your health.

weight loss concept

Safe weight loss.

Create a calorie deficit to start losing weight. You can achieve this by eating less and exercising more.


Most adults need to eat at least 2000 calories to maintain their weight. However, this can vary from person to person depending on several factors. Use this calorie calculator to determine how much you need to eat to lose weight.


Once you have evaluated your calories, use apps such as myfitnesspal to keep track of your daily food consumption to keep yourself accountable. You want to ensure you’re eating a deficit daily to lose 100 pounds. Most experts recommend a  deficit of at least 500 calories for weight.

Focus on eating nutrient-dense foods to make up for the reduced calories. Eat more protein, vegetable fiber, and complex carbs. These foods are great for weight loss as they keep you full for longer.

woman lifting weights

Try weight training and cardio.

With exercise, you can burn extra calories to boost weight loss. Most experts recommend healthy adults spend at least 200 minutes exercising weekly.


A combination of cardio and weight training is best. Cardio exercises such as; running, swimming, rope jumping, cycling, and rowing help you burn calories fast. Weight training exercises such as; squats, deadlifts, planks, and lunges help you build more muscle.


Focus on exercises that you enjoy doing to increase your willpower. This way, you’re more likely to exercise for longer and often. Start slow and build momentum as you go. Start with light walking exercise and build momentum to jogging or running.  If you’re new to weight training, work with a professional trainer at the gym to avoid injury.


Can I lose 100 pounds in 2 months? Final thoughts

You cannot lose 100 pounds in 2 months. This type of rapid weight loss is unsafe and unhealthy for most people. Generally, expect to lose 100 pounds in  48 – 96 weeks. This is safe and more realistic.