How Long Does It Take To Lose 100 pounds?

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Obi Obadike

Obi Obadike

Celebrity Fitness & Nutrition Expert, CFT, SFN, M.S. Founder & CEO – Ethical Inc.
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How long does it take to lose 100 pounds? It takes at least 9 to 12 months if you do it the healthy way. People need to look at weight loss as a marathon and not as a sprint. What you see in some silly Biggest Loser TV show when someone loses 100 pounds in one month is not realistic at all. The goal for people to lose a large amount of weight is to also keep it off.

How Long Does It Take To Lose 100 Pounds? Photo Credit: iStock/FotografieLink

This may sound like a broken record, and I’ve said this ten thousand times but to achieve weight loss you need to be in a caloric deficit. Achieving a deficit means burning more calories than you consume. There are 2 ways to do that it is exercising more or eating less calories. It sounds pretty simple, and it is. Because people complicate this issue to the point where they do things that make little sense in terms of weight loss.

Tracking your calorie intake is helpful to know how many calories you are consuming to help you reach your goals. There was a review of over 30 studies that included more than 16,000 people. And it found that weight loss programs that involved tracking calorie intake led to 7.3 pounds more per year then programs that did not.

One of the more common ways to track your calories is through a journal or a calorie tracking app.

Adding Protein In Your Diet To Lose Weight:

Diets that are high in protein have shown that it can increase your metabolism. And that is because protein helps to build and maintain muscle. The more lean muscle you have the faster your metabolism will be. Protein intake in your diet will also help curb your appetite. There is research that has shown that following a higher protein can help you burn 80 to 100 calories per day.

There was another study where women with excess weight who had a diet of 30% protein lost 11 pounds over 12 weeks. And this happened without restricting their calorie intake. Some healthy protein foods are chicken, turkey, fish, eggs, lean beef or steak, shrimp, salmon, etc.

Eating Vegetables Regularly Will Help You Lose Weight:

The reason eating vegetables will help you lose weight because it contains a high amount of fiber. The fiber in any vegetable you eat will make you feel fuller. Vegetables also has a high amount of water content which helps with increasing satiety. Vegetables are high in nutrients and low in calories. And it is the reason it is a great appetite suppressant.

Studies have shown that adults who eat vegetables more frequently tend to weigh less.

Drinking Water Will Help With Weight Loss:

The more water you drink daily the less food you will want to eat. I’ve always told my clients that one of the best appetite suppressants is drinking water daily. And if your goal is to lose 100 pounds then it is best to drink 8 glasses of water daily. It will fill you up and there are no calories to it.

You Need To Do Cardio To Lose 100 Pounds:

The best way to burn calories which elicits weight loss is doing some form of physical activity. And that physical cardiovascular activity can be jogging, walking, swimming, dancing, sprinting, gardening, walking up steps, etc. Anything that requires you to move is some form of a cardiovascular exercise. Aerobic exercise helps to promote positive heart health. There are studies that have shown that doing cardio alone can assist with fat loss.

A study analyzed 141 participants that did cardio that burned 400 to 600 calories a day about 5 days a week for 10 months. And they did this without paying attention to their calorie intake. The result was that the group lost over 11 pounds with just cardio alone. And without watching their calorie intake.

Another study observed about 141 participants that did 40 minutes of cardio about 3 times a week for 6 months. The research shows that led to a 9% decrease in bodyweight.

Adding Weight Training To Help With Weight Loss:

Resistance training helps with weight loss because it will increase your metabolism. And a faster metabolism means more calories burned particularly while resting. The more lean muscle mass you have the faster your metabolism will be. That is why it is so important for men and women to lift weights regularly because of the positive metabolism effects.

There was a study that was done on about 61 people where they lifted weights for about 9 months. The study revealed that they increased their metabolism by 5% on an average. There was another study that showed that 10 months of weightlifting increased the number of calories burned by 7%. And it helped reduced blood pressure levels and it led to 4 pounds of fat loss on an average.

Resistance training can be bodyweight training like push-ups, dips, situps, lunges, body squats, planks, etc. It can be dumbbells, weight machines, resistance bands which all helps to increase lean muscle and strength.

Hiring a Nutritionist or Dietician:

If your goal is to lose 100 pounds the smartest move is to hire a nutritionist or dietician to help create an individualized diet program to help you lose the weight. It would be very difficult for you to create your own diet program especially if you don’t have the educational credentials to know how to do this. Your daily calories will be between 1,200 to 1,900 calories depending on how much you weigh, your height, gender, physical activity, etc.

How Long Does It Take To Lose 100 Pounds?

I helped a client lose 80 pounds in 10 months and I also helped a client a 117 pounds in one year. So, a reasonable and realistic timeframe to lose 100 pounds is about one year. You can safely lose 1 to 2 pounds of fat a week as that is a good healthy timeframe for your weight loss journey.

“Balance and moderation are important in your diet and exercise program to be successful in losing 100 pounds. One year is a realistic goal to lose 100 pounds.” Celebrity Fitness & Nutrition Expert Obi Obadike

The Bottom Line is losing 100 pounds is something that may look like an insurmountable goal, but it is achievable. And it is achievable with following a sensible diet and exercise program. While formulated in way that gives you a deficit and allows you to lose 1 to 2 pounds per week.

Balance and moderation are important in your diet and exercise program to be successful in losing 100 pounds. One year is a realistic goal to lose 100 pounds.

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