woman measuring waist with tape

is it possible to lose 100 pounds in 9 months

Is it possible to lose 100 pounds in 9 months?

While it is possible to lose 100 pounds in 9 months, it is not recommended for most people. It is more than what experts recommend you lose in 9 months.

 

It takes a calorie deficit of 3500 to lose a pound of fat. You need a higher calorie deficit of 525,000 to lose 100 pounds. It comes down to a daily calorie deficit of 1296. This is slightly above what most experts recommend, a moderate calorie reduction of 500 – 1000 to lose weight. While you can achieve this with diet and exercise, it takes a little bit more out of you.

 

Reduce your food intake by at least 600 calories to lose 100 pounds in 9 months. This is moderate calorie reduction leaves you with plenty to survive on. However, you are left with 696 extra calories to burn with exercise.

 

While exercise can help you burn calories, do it at the right duration and intensity to burn enough calories. A 185-pound person, for example, burns 252-calories in 30 minutes while swimming. This person would have to spend at least 1hr and 30 minutes swimming to burn enough calories. A demanding task that would be difficult for most people to do daily for 9 months.

 

While it is tempting to lose 100 pounds much safer, you’re better off with a realistic timeframe. That is, expect to lose 100 pounds in 13 – 26 months. This way, you don’t have to resort to any unhealthy measures.

weight loss concept

How much weight can you lose in 9 months?

Expect to lose 36 – 72 pounds in 9 months. It is a healthy amount for most people to lose in 9 months. It’s also in line with the CDC (center for disease control and prevention) guidelines for healthy weight loss.

 

With a daily calorie deficit of 500, expect to lose 36 pounds in 9 months. Double the effort to a daily calorie deficit of 1000 to lose 72 pounds in 9 months.

 

However, keep in mind that these numbers can vary from person to person. Several factors, not just calorie deficit, affect how fast you lose weight. These include factors such as; activity levels, age, weight, and height. Some people might lose more or less weight due to these differences.

 

A sedentary person with a desk job, for example, will not lose weight at the same rate as another who stays active and exercises daily.

weight loss scale

Safe and healthy weight loss.

Weight loss occurs when you eat less than the body needs. This creates a calorie deficit forcing the body to tap into stored fat to keep up with its energy needs. It takes a calorie deficit of 3500 to lose a pound of fat. Creating this calorie deficit is the first step in losing 100 pounds. You can achieve this with diet or exercise.

 

Start by eating less to lose weight loss. Most experts recommend a moderate daily calorie reduction of 500 – 1000. This way, you still have plenty of calories to survive on. Cut off unnecessary junk foods and other empty calories. These foods are high in calories with little nutritional benefit. Also, consider portion control to help you reduce your calories. Use tips such as serving your food on smaller plates or bowls to lose weight.

 

Focus instead on eating more nutrient-dense foods to make up for the reduced calories. Eat more vegetables, complex carbs, fiber, and protein. These foods are great for weight loss as they keep you full for longer. Start your day with protein-rich eggs, and you’ll notice a reduced appetite throughout the day.

woman exercising

Exercise to boost weight loss.

Healthy adults should spend at least 150 – 300 minutes exercising weekly. It is not only good for your health but also weight loss. Alternate between cardio and strength training for best results.

 

While cardio helps you burn calories, weight training helps you build more muscle. The more muscle you have, the better your metabolism. Also, choose workouts you love doing. This way, you’re more likely to be consistent. If you hate running, try rowing, swimming, or cycling instead. Take it slow and build momentum as you go.

 

Is it possible to lose 100 pounds in 9 months? Conclusion

Although it is possible to lose 100 pounds in 9 months, it is not recommended. It is much more than what experts recommend you lose in 9 months.