weight loss concept

is it healthy to lose 100 pounds in a year


Is it healthy to lose 100 pounds in a year?

Losing 100 pounds in a year is a healthy goal. This is enough time for most people to lose 100 pounds. It’s also in line with what most experts and the CDC (center for disease control and prevention) recommend for healthy weight loss.


It takes a calorie deficit of 3500 to lose a pound of fat. You need a higher deficit of 350,000 to lose 100 pounds. It comes down to a daily calorie deficit of at least 972 to lose 100 pounds in a year. A moderate calorie deficit that’s possible for most people to achieve.


While you might feel tempted to lose 100 pounds faster, it is not recommended. Give yourself a realistic time frame to achieve this goal. Not only is this good for your health, but it also reduces the risk of gaining weight back. Isn’t it much better to lose 100 pounds in a year and keep it off long-term?

weight loss

Losing weight

Weight loss occurs when the body burns more calories than what you consume. It creates a calorie deficit that forces the body to tap into stored fat. You need to create a daily calorie deficit of at least 972 to lose 100 pounds. The best way to achieve this is with diet and exercise. Start by eating less and exercising more often.


Adults need to eat at least 2000 – 2500 calories to maintain their current weight. However, for weight loss, you have to eat less than this. Most experts recommend a moderate calorie reduction of at least 500 to lose weight. This way, you still have plenty of calories to survive on.


Start by cutting out unnecessary calories from your diet. Most common offenders include junk food and other empty calories. Cut these from your diet to reduce your calories. Also, consider portion control. Use your serving plate as a guide. Fill half the plate with veggies before adding proteins or carbs. Do these, and you can cut at least 500 calories from your diet to lose 100 pounds in a year.

healthy plate of food


Once you have reduced your calories, focus on eating more nutrient-dense foods. Eat more high-protein foods, fiber-rich foods, vegetables, and complex carbs. These foods are great for weight loss as they keep you full for long. Start your day with oatmeal and some high-protein eggs. You’ll notice a reduced appetite throughout the day.


Have some lentils, chickpeas, or beans for lunch. Enjoy leans cuts of meat, poultry, or fish for dinner.  Ensure all your meals have some vegetables to improve satiety. Also, as vegetables are low in calories, you can enjoy an extra serving or two.


Swap out refined carbs for filling complex carbs such as; whole grains, starchy and non-starchy vegetables. Healthy substitutions such as eating grilled chicken instead of deep-fried chicken will help you lose 100 pounds in a year.  Also, consider using apps such as my fitness pal or a food journal to keep track of your food intake. This way, you can ensure that you’re eating at a deficit daily.

woman cycling exercise


Healthy adults should spend at least 200-minutes exercising weekly for weight loss. Alternate between cardio and weight training for best results. Cardio exercises such as; running, rowing, walking, or cycling help burn calories to lose weight.


Weight training exercises such as; deadlifts, squats, planks, and push-ups help build more muscle. The more muscle you have, the better your metabolism as you burn more calories even at rest. Start slow and build momentum as you go. If you’re new to strength training, work with a trainer to avoid injury. Also, focus on the workout you enjoy doing. This way, you’re more likely to be consistent.


Is it healthy to lose 100 pounds in a year? Conclusion

It is possible to lose 100 pounds in a year. This is a doable goal that’s in line with what most experts recommend for healthy weight loss.