weight loss concept

is it possible to lose 100 pounds in 4 months


Is it possible to lose 100 pounds in 4 months?

Although it is possible to lose 100 pounds in 4 months, it is not recommended. Losing this weight in 4 months is unsafe and unhealthy for most people.


It takes a calorie deficit of 3500 to lose a pound of fat. To lose 100 pounds requires a higher calorie deficit of 350,000. It comes down to a  daily calorie deficit of at least 2188. A high amount that is two times what experts recommend for safe weight loss.


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


While it might be tempting to lose 100 pounds as fast as possible, it is not recommended. Aim for a realistic timeframe to lose this much weight. Giving yourself enough time to lose weight is not only good for your health but also increases the likelihood of keeping the weight off long-term.

woman stepping on weight scale

How much weight can you lose in 4 months?

Generally, expect to lose 16 – 32 pounds in 4 months. It is a safe amount of weight for most people to lose in 4 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 to person.


Several factors affect how quickly you lose weight. These include factors such as; activity levels, weight, age, gender, and height. So while two people might eat at the same calorie deficit and exercise the same, they might not lose the same amount of weight in 4 months due to these factors.

diet concept

A calorie deficit to lose weight.

Your body has to burn more calories than you consume to lose 100 pounds. You can achieve this by eating less and exercising.


Most experts recommend a moderate calories reduction of at least 500. Adults need to eat at least 2000 calories to maintain their current weight. This leaves you with plenty to survive on as you lose weight.


Also, consider portion control to help you reduce your daily calories. Use tips such as serving on smaller plates or bowls to eat less. Or better yet, use your serving plate as a guide. Fill half your plate with vegetables before adding on protein or carbs.


Eating to lose weight.

Focus on eating nutrient-dense foods to make up for the reduction in calories. Choose foods rich in protein and fiber to keep you full for longer.


Start your day with protein, and you will notice your appetite reduce throughout the day. High-fiber foods such as; beans and lentils are just as good too. Have them for lunch or dinner.


Swap out simple carbs for complex carbs to reduce appetite. Simple carbs are easily broken down and digested leading to a spike in blood sugar. This results in increased cravings and appetite. Eat more sweet potatoes, whole grains instead of white rice or white bread. Do these, and you won’t notice you’re eating fewer calories.

woman lifting weights

Do cardio and lift some weights.

Exercise is not only good for your health but also for weight loss. Healthy adults should spend at least 200 minutes exercising weekly.


Combine both cardio and weight training for best results. Cardio exercises such as; running, jumping rope, or cycling help you burn calories fast for weight loss. Meanwhile, strength training exercises such as deadlifts, squats, and lunges help build and strengthen your muscles. A winning combination that will help you lose 100 pounds faster.


Is it possible to lose 100 pounds in 4 months? Conclusion

While it is possible to lose 100 pounds in 4 months, it is not recommended. This type of rapid weight loss is unsafe and unhealthy for most people. On average, expect to lose 100 pounds in 48 – 96 weeks.