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Home arrow Nutrition arrow Weight Management arrow How to Lose 100 Pounds? 8 Main Rules & An Action Plan

How to Lose 100 Pounds? 8 Main Rules & An Action Plan

Written by Edibel Quintero, RD
Fact checked by Rosmy Barrios, MD
Last update: March 30, 2023
6 min read 1506 Views 0 Comments
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Is it true that the lifestyle changes are enough to lose 100 pounds?

how to lose 100 pounds

Wanting to shed inches and lose pounds is common for many people around the world, whether it’s only a few pounds or a lot of excess weight.

And for anyone wanting to know how to lose 100 pounds safely and effectively, there’s good news ahead – it is certainly possible, and with some of the right changes to your eating, exercise, and daily activities, you can lose 100 pounds, too!

So, read on to find out more information and get inspired.

How to Start Losing Weight When You Are Obese

Weight loss and weight management are things many people tend to deal with, not just for those who are overweight. But for anyone who is classed as obese, a weight loss journey takes some extra steps and requires additional dedication.

To be considered obese, your body mass index needs to measure 30.0 or higher.

People in this weight category often need to lose a substantial amount of body weight to make the biggest difference and reduce the risk of diabetes, sleep apnea, high blood pressure, elevated blood sugar levels, and heart disease.

As such, significant lifestyle changes are necessary to losing 100 pounds, and there truly is not a miraculous or quick weight loss program to achieve it.

Instead, hard work, a change in diet and eating habits, exercising regularly, and dedication are essential tools in your toolbelt.

And by making some foundational changes towards a healthy diet, fewer calories, and physical activity, you can have weight loss success, and you can keep it off for continued long-term success.

Do Obese People Lose Weight Faster?

Interestingly, obese and overweight people tend to lose weight faster than those who weigh less. There are several reasons for this, including how many calories are eaten, body mass, and the immediate effect of increased physical activity.

For starters, once you begin counting calories and offsetting your food intake with exercise that burns more than you consume, the fat loss is noticeable.

For instance, 3,500 calories burned over those eaten equates to 1 pound of fat lost. Of course, this is difficult to do in one day, but by simply lowering your daily calories by 500, it’s doable!

Additionally, when you weigh more, the associated body mass helps you burn more calories and lose weight fast. Because it takes more energy to move, compared to a lighter person, your body weight can help you shed fat quicker by working harder.

Lastly, many of those who put on more weight than is recommended and become obese live a fairly sedentary lifestyle.

But by implementing activity into their daily health routine, exercise can make a big difference in losing inches, even soothing joint pain by repeated movement.

How Long Does It Take to Lose 100 Pounds?

Healthy habits and a better diet can help you lose weight slowly and steadily, with around 1 or 2 pounds per week. This is accomplished safely and naturally by counting calories, an exercise regimen, and targeting body fat loss in particular.

For those wondering how to lose 100 pounds, it has more aspects than just small changes or consuming fewer calories for a period of time.

That is a step in the right direction, but losing 100 pounds certainly comes with more challenges than that and requires maintaining focus and the ability to stay accountable.

So, how long until you see progress in your weight loss journey? 

The answer depends entirely upon your circumstances, diet, and lifestyle. The key to losing excess weight of any amount is to do so safely. Any good weight loss advice will tell you to take it slowly, carefully, and keep listening to your body.

While losing weight and seeing a shift on the scale is the end goal, you don’t want to risk your health and wellbeing in the process or set yourself up for unsustainability and eventual weight gain again.

Thus, by following safe weight loss expert tips, you can work towards losing 100 pounds in just under a year at the rate of 2 pounds a week, and 23 months if you can maintain losing 1 pound a week.

Of course, if you have any concerns about the timeframe, it’s wise to seek professional medical advice that can steer you towards the perfect path to weight loss and eventual weight management.

9 Tips to Lose 100 Pounds Effectively and Safely 

While it’s certainly a big undertaking, learning how to lose 100 pounds is doable and safe with the right methods. These are our top 9 tips to change your life, your habits, and better your health as you lose weight!

#1 Count calories

It might be a change in your daily routine, but getting familiar with calorie counts and how to track them is essential for weight loss. You need to burn more calories than you take in, so learning the nutrition information on various foods is wise.

Counting calories doesn’t have to be difficult, either!

Try tracking the numbers with a weight loss journal or with a calculator like the Keto Cycle app, where you can log your daily calories, steps, water consumption, and current weight to help you keep on top of it all.

#2 Don’t skip breakfast

It might be tempting to skip breakfast, but going without your first meal makes it difficult to control hunger during the day.

#3 Eat your veggies

If you want to shed pounds, eat more vegetables! Try great produce like leafy greens, squashes, broccoli, beans, cucumbers, carrots, and more, and don’t be afraid to get creative with some salads, smoothies, soups, and stir-fries to bring variety to your food.

#4 Consult a dietitian

From the right amount of protein you should eat to other important nutrition facts, you can change the way you look at food by talking to the right person. If you need some inspiration and guidance, consider consulting a dietitian to point you in the right direction.

#5 Plan your weekly meals

It’s a good idea to plan your meals ahead to make sure all nutrition and caloric requirements are met and that you have enough food to prepare for the week.

#6 Find a support group

It’s difficult for a person to change their entire lifestyle on their own, so it’s a good idea to find weight loss support groups to lean on. Not only will you be surrounded by people who understand exactly what you’re going through, but you can also learn tips and tricks for weight loss and healthier eating!

#7 Exercise

Eating healthy foods is only part of a good weight loss program – you also need to get moving to shift pounds!

It’s the perfect time to experiment with different activities that might pique your interest, including walking, pilates, or resistance training to increase muscle mass.

Other great exercise options include jogging, yoga, dancing, swimming, and mountain hiking. You can even try a personal trainer to kickstart your weight loss!

#8 Don’t be hard on yourself

Dropping 100 pounds is a massive undertaking and will not be achieved overnight. So, if you notice the scale go up or you eat food that is not part of your diet plan, it’s okay – life happens! You can always do better going forward.

Don’t be hard on yourself, and make sure to congratulate yourself on getting through each milestone as you lose weight and better your health and life.

A Word From Our Personal Trainer

No matter the number on the scale, losing weight is not an easy task! From watching what you eat to calorie counts, exercise routines to planning ahead – if you want to lose 100 pounds, the journey will not be easy.

But there are tips, tricks, and people out there who can support you through the entire process! Start by modifying your diet and eating foods that help you stay on track within a daily calorie limit. Then, add in exercise to see more pounds melt away.

Do keep in mind that most diets might hit a plateau, or you might see progress slowing – that’s a natural part of the journey. As your weight shifts and your metabolism adjusts to healthier life choices, you will likely experience fluctuations in progress.

Don’t give up; persevere through the frustration, keep eating well, and trust that you will achieve your goals!


Weight loss and burning fat are common goals for many people, regardless of circumstance or the amount they want to shed. There are many tips for success, from not skipping breakfast to leaning on a support group.

But the best way to lose 100 pounds is by approaching it safely and gradually, changing the way you live each day to embrace better habits for eating, exercising, and enjoying every second of existence! 

Because that way, you will understand how to maintain and thrive even after the diets are over.

Written by Edibel Quintero, RD
Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel’s goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.
The article was fact checked by Rosmy Barrios, MD
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Written by Edibel Quintero, RD
Fact checked by Rosmy Barrios, MD
Last update: March 30, 2023
6 min read 1506 Views 0 Comments

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