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How Can You Lose 100 Pounds In One Month?

Written by:

Obi Obadike

Obi Obadike

Celebrity Fitness & Nutrition Expert, CFT, SFN, M.S. Founder & CEO – Ethical Inc.
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How can you lose 100 pounds in one month? You can’t lose 100 pounds in one month safely or in a healthy way. In fact, it is impossible to lose 100 pounds safely in one month. The average weight loss is 1 to 2 pounds per week. So, in one month your average weight loss for that timeframe is about 6 to 8 pounds.

One of the best ways to lose weight is to track your calorie intake. It is important to be mindful of how many calories you are consuming per day and logging what foods you eat. And tracking how many calories each meal is vital to your success.

How can you lose 100 pounds in one month? Photo credit: iStock- Liudmila Chernetska

There was a review on about 37 studies that examined over 16,000 people and it showed that people that followed weight loss programs that tracked your calorie intake led to 7.3 pounds of more weight loss per year than programs that did not.

One of the most important things when you are trying to lose a large amount of weight is to eat foods that are high in nutrients and low in calories. Foods that fill you up, but the calories are extremely low because it suppresses your appetite, and this is what leads to weight loss.

Foods that are high in fiber are vegetables, fruits, whole grains, nuts, and seeds. There was one study review that showed that increasing your daily fiber intake by 14 grams was linked to 10% fewer calories daily. And a weight loss of 4.2 pounds without making any significant lifestyle changes.

Vegetables is one of the best fiber foods you can eat when it comes to weight loss and if your goal is to lose 100 pounds then vegetables should be a permanent staple in your diet. It has a high-water content, and it is low in calories and high in nutrients. It increases the fullness when you eat vegetables for every meal which will make you eat less food and in return help you lose weight.

As much as diet and what you eat is important exercise is just as important. To achieve weight loss, you need to be in a caloric deficit. One of the most important things to help you achieve this caloric deficit is your ability to burn calories. And this is where cardiovascular exercise is important. Cardio helps burn calories while promoting fat loss and influencing a healthy heart.

There are so many different forms of cardiovascular workouts:

  • Walking
  • Swimming
  • Cycling
  • Hiking
  • Jogging
  • Dancing

The three cardio exercises that are less stress on the joints are swimming, cycling, and walking. These exercises would appeal to people that are older that have bad joints or someone that is obese that is carrying a lot of weight on their joints.

There was a study on cardio alone and how it impacts fat loss. It was a study on 141 participants who were obese and had to lose weight. They did cardio about 5 times a week for 10 minutes and burned an average of 400 calories a day for one group.

And 600 calories per day for the other group. The result of this study showed they lost an average of 8.6 pounds for the 400 calories per day cardio group. And they lost an average of 11.6 pounds for the 600 calories per day group.

Another study on 141 people that did 40 minutes of cardio 3 times a week for 6 months. And the result of this study led to a 9% decrease in bodyweight. Cardiovascular workouts impact fat loss and weight loss tremendously. Even if your diet isn’t the best and you do cardio at least 3 days you will lose weight.

Incorporating some form of resistance training will help with weight loss and fat loss. The resistance training can be weightlifting, resistance bands, bodyweight training, etc. Weight training can help speed up your metabolism because it will help you preserve muscle. The more muscle mass you have the faster your metabolism will be. And a faster metabolism helps with weight loss especially if you want to lose 100 pounds.

But remember there is no type of resistance training, cardiovascular workouts or even some unique diet that will help you lose a 100 pounds in month. That is a pipe dream and if any weight loss company is marketing that they should be sued for fraudulent marketing. It is unhealthy and it is impossible especially if you are trying to lose weight the healthy way.

“If your goal is to lose 100 pounds it is advisable to hire a qualified and credible registered dietitian that has had experience with working with obese people.” Celebrity Fitness & Nutrition Expert Obi Obadike

If your goal is to lose 100 pounds it is advisable to hire a qualified and credible registered dietitian that has had experience with working with obese people. And they have also had experience in helping people lose 100+ pounds.

How long does it take to help someone lose 100 pounds? It would take up to 10 to 12 months to help someone lose that amount of weight. I helped someone lose 80 pounds in 10 months and I also helped another person lose 116 pounds in 12 months. So, one year is a realistic goal to drop 100 pounds or so. Any weight loss journey is a marathon and not a sprint.  

And the reason why people quit when it comes to weight loss because they are not patient enough through the process. If your goal is to be on a 10-week program, then losing 20 pounds in that 10 week time frame is realistic.

How many calories you consume a day plays in a part in your weight loss. The number of calories you should consume per day for weight loss will depend on your body type, how much you weigh, your gender, your physical activity level, etc.

The best approach for any weight loss plan when it comes to nutrition is balance in how you eat. Making sure that your calories come from protein, carbs, and fat. And that nutrition balance is 40% protein, 40% carbs and 20% fats.  And then modify and adjust from that macronutrient starting point.

The Bottom Line is you can’t lose 100 pounds in one month the healthy way it is impossible to do that. But you can lose 100 pounds in one year as that is a realistic goal. The best way to do it is to make sure you are on a low-calorie diet that puts you in a caloric deficit that will illicit weight loss.

If you have any interest in trying any of our Ethical Supplement  products to help you heighten your immune system or assist you with your fitness, weight loss or health goals. You can go to https://ethicalinc.com/product/appetite-suppressant/

References

  1. Villareal DT, Aguirre L, Gurney AB, Waters DL, Sinacore DR, Colombo E, Armamento-Villareal R, Qualls C. Aerobic or Resistance Exercise, or Both, in Dieting Obese Older Adults. N Engl J Med. 2017 May 18;376(20):1943-1955. doi: 10.1056/NEJMoa1616338. PMID: 28514618; PMCID: PMC5552187.
  2. Donnelly JE, Honas JJ, Smith BK, Mayo MS, Gibson CA, Sullivan DK, Lee J, Herrmann SD, Lambourne K, Washburn RA. Aerobic exercise alone results in clinically significant weight loss for men and women: midwest exercise trial 2. Obesity (Silver Spring). 2013 Mar;21(3):E219-28. doi: 10.1002/oby.20145. PMID: 23592678; PMCID: PMC3630467.
  3. Nystoriak MA, Bhatnagar A. Cardiovascular Effects and Benefits of Exercise. Front Cardiovasc Med. 2018 Sep 28;5:135. doi: 10.3389/fcvm.2018.00135. PMID: 30324108; PMCID: PMC6172294.
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  6. Ledoux TA, Hingle MD, Baranowski T. Relationship of fruit and vegetable intake with adiposity: a systematic review. Obes Rev. 2011 May;12(5):e143-50. doi: 10.1111/j.1467-789X.2010.00786.x. PMID: 20633234.
  7. Howarth NC, Saltzman E, Roberts SB. Dietary fiber and weight regulation. Nutr Rev. 2001 May;59(5):129-39. doi: 10.1111/j.1753-4887.2001.tb07001.x. PMID: 11396693.
  8. Yu K, Ke MY, Li WH, Zhang SQ, Fang XC. The impact of soluble dietary fibre on gastric emptying, postprandial blood glucose and insulin in patients with type 2 diabetes. Asia Pac J Clin Nutr. 2014;23(2):210-8. doi: 10.6133/apjcn.2014.23.2.01. PMID: 24901089.
  9. Hinninghofen H, Musial F, Kowalski A, Enck P. Gastric emptying effects of dietary fiber during 8 hours at two simulated cabin altitudes. Aviat Space Environ Med. 2006 Feb;77(2):121-3. PMID: 16491579.
  10. Hartmann-Boyce J, Johns DJ, Jebb SA, Aveyard P; Behavioural Weight Management Review Group. Effect of behavioural techniques and delivery mode on effectiveness of weight management: systematic review, meta-analysis and meta-regression. Obes Rev. 2014 Jul;15(7):598-609. doi: 10.1111/obr.12165. Epub 2014 Mar 18. PMID: 24636238; PMCID: PMC4237119.

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