weight loss concept

how long to lose 100 pounds


How long to lose 100 pounds

On average, it takes at least a year to 2 years to lose 100 pounds. It is a healthy rate for most people to lose 100 pounds. Also, it’s in line with what experts recommend 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; age, weight, height, and activity level. A person who weighs over 250-pounds might lose more weight per week. Meanwhile, another person who weighs 150-pounds eating at the same calorie deficit and exercising, in the same way, might not lose the same amount of weight in a week.


While you can lose 100 pounds faster, it is not recommended. Rapid weight loss often involves taking extreme measures that can affect your health.  A better approach to weight loss is slow and steady. While 100 pounds might seem intimidating, the important thing is to get started.

counting calories

Create a calorie deficit to lose weight.

The body needs to burn more calories than you eat to lose weight. Whether your goal is to lose 100 pounds or less, the first step is to create a calorie deficit. There are two best ways to go about this, eating less and burning more calories with exercise.


Adults need to consume at least 2000 colors to lose weight. However, this also can vary due to various factors such as; activity level, age, gender, height, and weight.


Use an online calculator to determine how many calories you need to eat to lose weight.  After, use apps such as myfitnesspal to track your food intake to ensure you’re eating at a deficit.

healthy food concept

Eat more nutrient-dense foods.

Consume nutrient-dense foods to keep full. Choose high-protein foods such as; lean cuts of meat, poultry, and fish. These foods are great for weight loss as they reduce appetite. Start your day with protein-rich eggs or greek yogurt, and you’ll notice a reduced appetite throughout the day.


High-fiber foods slow down the digestion of foods keeping you full for longer. Enjoy beans, peas, or lentils for lunch or dinner. These foods are also great for those who want to eat healthily on a budget to lose weight.


Vegetables are a great way to add volume to your meals without extra calories. Due to their high water content, you can enjoy as much as you want even as you lose weight.

woman exercising

Exercise to lose weight.

It is recommended that healthy adults spend at least 200 minutes exercising weekly.


A good workout routine should include both cardio and weight training. While cardio helps burn most calories per session, weight training helps build and strengthen muscles. Also, weight training helps boost metabolism. A winning combination when you’re trying to lose 100 pounds.


As exercising can be challenging for most people, start with workouts you love doing. This way, you’re more likely to do it long-term. If you hate running, consider cycling instead. Or better yet, start slow with daily walks and build endurance as you progress. If you’re new to weight training, consider working with a professional trainer to help you at the gym.


How long to lose 100 pounds? Final thoughts

It takes at least 48 weeks to 96 weeks to lose 100 pounds. This is enough time for most people to lose 100 pounds safely. It’s also in line with what most experts recommend for healthy weight loss.