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is losing 100 pounds in 6 months safe


Is losing 100 pounds in 6 months safe?

While it is possible to lose 100 pounds in 6 months, it is not recommended for most people.


It takes a calorie deficit of 3500 to lose a pound of fat. This means, to lose 100 pounds requires a higher calorie deficit of 350,000. It comes down to a  daily calorie deficit of at least 1,944. 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 losing 100 pounds might seem intimidating, it’s important to have realistic expectations. It increases your willpower to lose weight. Also, you can do it safely and healthily, increasing the likelihood of sustaining the weight loss long-term.

weight loss concept

How much weight is safe to lose in 6 months?

On average, expect to lose 24 – 48 pounds in 6 months. It is a safe and healthy amount of weight to lose in 6 months.


However, keep in mind that these numbers can carry from person to person. Several factors such as; your starting weight affect how much weight you lose in 6 months.


A person who weighs over 250-pounds might lose more weight per week as they burn more calories daily when compared to another who weighs 125-pounds. Even while eating at the same calorie deficit and exercising at the same duration and intensity, these factors can cause a difference in outcomes.


How long does it take to lose 100 pounds?

It takes at least 1 to 2 years to lose 100 pounds safely. This is enough time for most people to lose this much weight. It’s also in line with what experts recommend for healthy weight loss. A slow and steady rate of losing 1 – 2 pounds a week.


While you can lose 100 pounds faster, it is not recommended. You’d have to resort to extreme measures to achieve rapid weight loss. Extreme measures that can affect your health.

weight loss concept

Safe and realistic weight loss.

Create a calorie deficit to start losing weight. You can do this by eating less and exercising more.


How much food you need to eat daily is determined by factors such as; age, weight, gender, age, and activity. The first step should be to use a calorie calculator to determine how many calories you need to eat based on these factors.


Once you have determined your calorie deficit, focus on eating more nutrient-dense foods. This way, you stay fuller for longer. Eat more foods high in protein and fiber to reduce appetite.


Start your day with high-protein foods rather than the usual bowl of sugar-filled bowl of cereal. At lunch, opt for beans or lentils for fiber. Add volume to your meals with vegetables.


Swap out simple carbs for more filling complex carbs. Eat brown rice or whole grains instead of rice or white bread. Do these, and you won’t even notice your calories have reduced.

woman laying on exercise ball

Exercise to boost weight loss.

Exercise helps you burn calories which in turn boost your weight loss. Whether your goal is to lose 100 pounds or 50 pounds, exercise is a great way to boost your efforts.


Most experts recommend spending at least 200 minutes exercising moderately every week. Alternate between cardio and weight training for best results. Cardio helps burn calories, while weight training helps build more muscle. Focus on workouts you love doing. This way, you’re more likely to be consistent and work out often.


Is losing 100 pounds in 6 months safe?

Although it is possible to lose 100 pounds in 6 months, it is not safe or healthy for most people. Losing this much weight in 6 months requires a high-calorie deficit. An extreme amount that’s two times what most experts recommend for healthy weight loss.