weight loss concept

can you lose 100 pounds in 3 months


Can you lose 100 pounds in 3 months?

While it is possible to lose 100 pounds in 3 months, it is not recommended. This is much more than what experts recommend you lose in 3 months and is considered unsafe for most people.


It takes a calorie deficit of 3500 to lose a pound of fat. You need a higher calorie deficit of 350,000 to lose 100 pounds. It comes down to a daily calorie deficit of at least 3,888. An extreme amount that’s almost four times what experts recommend. You’d have to resort to unhealthy measures such as; reducing your calories too low or exercising for long hours to burn enough calories. This extreme approach to weight loss is unsafe for most people.


Resist the temptation to lose 100 pounds too fast. The extreme measures you need to achieve rapid weight loss can negatively affect your health. Also, you’re more likely to gain all the weight back as the methods used are not sustainable.

weight loss

How much weight can you lose in 3 months?

On average, expect to lose 12 – 24 pounds in 3 months. This is a healthy amount of weight to lose in 3 months. It’s also in line with what most experts recommend for healthy weight loss.


However, keep in mind that these numbers can vary from person to person. Several factors determine how quickly you lose weight. These include factors such as; weight, age, gender, height, and activity. For example, a person who weighs over 230-pounds might lose more weight in 3 months when compared to another who weighs 130-pounds.


Even while maintaining the same calorie deficit, the heavier person is likely to lose more weight in 3 months due to their high body weight.


How many months does it take to lose 100 pounds?

Generally, it takes 12.5 – 25 months to lose 100 pounds. It is a safe amount of time for most people to lose 100 pounds. With a daily calorie deficit of 500, expect to lose 100 pounds in  25 months. Double the effort to a daily calorie deficit of 1000 to lose 100 pounds in 12.5 months.


While you can lose 100 pounds faster, it is not recommended. Losing weight at the recommended rate is not only good for your health but also increases the likelihood of keeping it off for good.

weight loss

Losing weight

Weight loss occurs when your body burns more calories than what you consume. This creates a negative calories imbalance forcing the body to tap into stored fat. Creating this calorie deficit is the first step to losing 100 pounds. You can achieve this by eating less and exercising more.


Most experts recommend a moderate calorie reduction of at least 500 to lose weight. Start by cutting out unnecessary calories in your diet. These include empty calories and other junk foods with little nutritional benefit. Also, consider portion control to help reduce your calories. Serve your food on smaller plates or bowls to avoid over-eating.

woman exercising

Diet plus exercise

Eat more nutrient-dense foods to make up for the reduced calories. Include foods high in protein and fiber in your diet. These foods are great for weight loss as they keep you full for longer. Start your day with an omelet or a high-protein smoothie to reduce appetite throughout the day.


Have some high-fiber chickpeas, lentils, or peas for lunch. Don’t forget vegetables either. As they’re low in calories, you can enjoy a serving or two without having to worry about extra calories.


Healthy adults should spend at least 200 minutes exercising to boost weight loss. Focus on exercises you enjoy doing. Alternate between cardio and weight training for best results. Cardio exercises such as; running, jumping rope, rowing, or cycling help burn calories fast. Weight training exercises such as; squats, deadlifts, burpees, and lunges help build muscle.


Can you lose 100 pounds in 3 months? Conclusion

Although it is possible to lose 100 pounds in 3 months, it is not recommended. Losing this weight in 3 months is considered unsafe and unhealthy for most people.