weight loss concept

Is It Possible To Lose 100 Pounds In 100 Days?


Is it possible to lose 100 pounds in 100 days?

While it is possible to lose 100 pounds in 100 days, it is not recommended. Losing this weight in 100 days is more than health experts recommended and is considered unsafe for most people.


It takes a calorie deficit of 3500 to lose a pound of fat. You require a higher calorie deficit of 350,000 to lose 100 pounds. It comes down to a daily calorie deficit of 3,500. You’d have to lose a pound a day to achieve this goal. An impossible goal for most people.


While it is tempting to lose 100 pounds faster, it is not recommended. Losing this weight too fast can affect your health. You’d have to reduce your calorie severely and exercise for long hours to burn enough calories. This is an extreme approach to weight loss that is unsafe and unhealthy.

weight loss concept

How much weight can you lose in 100 days?

Generally, expect to lose 14 – 28 pounds in 100 days. It is a healthy amount of weight to lose in 100 days. It’s also in line with the CDC (center for disease control and prevention) guidelines for healthy weight loss.


However, keep in mind that these numbers can vary from person to person. Several factors affect how quickly you can lose weight. These include factors such as; weight, activity level, age, gender, and height. A person who weighs 230-pounds might lose more weight in 100 days when compared to someone who weighs 130-pounds. The heavier person burns more calories due to their high body weight.

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How many weeks does it take to lose 100 pounds?

On average, it takes 12.5 – 25 weeks to lose 100 pounds. It is a healthy amount of time for most people to lose this weight. Also, it’s in line with expert recommendations. A slow and steady rate of losing 1 – 2 pounds a week.


With a daily calorie deficit of 500, expect to lose 100 pounds in 25 weeks. Double the effort to a daily calorie deficit of 1000 to lose it in 12.5 weeks.


Losing weight

Weight loss occurs when you eat fewer calories than the body needs. It creates a negative calorie imbalance forcing the body to tap into stored fat. This calorie deficit is what causes weight loss.  Creating this deficit is the first step to losing 100 pounds. The best way to achieve this is by eating less and exercising more.


Reduce your daily calories by at least 500 and burn off extra calories with exercise. Start by eliminating unnecessary calories in your diet. These include empty calories or junk foods such as; baked treats, soft drinks, fried foods, alcohol, and processed snacks. Also, consider portion control to help you reduce your calories.

woman exercising

Diet and exercise

Prioritize nutrient-dense foods in your diet to make up for the reduced calories. Eat more foods high in protein and fiber. These foods are great for weight loss as they keep you full for longer.


Start your day with oatmeal and eggs instead of the usual sugar-filled bowl of cereal. Have beans, peas, or lentils for lunch. Don’t forget your veggies. They add volume to your meals keeping you full. Also, as vegetables are low in calories, you can enjoy an extra serving without worrying about extra calories.


Healthy adults should spend at least 200-minutes exercising weekly. Alternate between cardio and weight training exercises for best results.  While cardio helps burn fat fast, weight training helps build more muscles. The more muscles you have, the more calories you burn at rest. Focus on workouts you enjoy doing to make the process fun. If you hate running, consider rowing or cycling instead.


Is it possible to lose 100 pounds in 100 days? Conclusion

Although it is possible to lose 100 pounds in 100 days, it is not recommended. It is much more than what experts recommend you lose in 100 days and is considered unhealthy for most people.