April 21, 2024

This is one of those kind of crazy questions but interesting at the same time, How to lose 100 pounds.

If you are very over how would you lose 100 pounds in one year? Well I have never had to lose 100 pounds but am up for the challenge of how it can be done.

Can you lose 100 pounds in a year?

how to lose 100 poundsFor more information on picking a diet and workout plan for yourself you can visit my Burn the Fat Feed the Muscle book review or my diet program review.

First of all lets all be aware that losing 100 pounds in one year is certainly possible. Many people have achieved this feat and many will lose 100 pounds in a year in the future.

The math of losing 100 pounds in a year

There is simple math in how to lose 100 pounds in one year you would need to lose eight pounds a month for a year which is about 2 pounds for week.

Losing two pounds per week is certainly possible but the problem is that it is hard to keep this rate up for an entire year. You will find that you will lose far more than 10 pounds in your first month and then your loss will slow down after a couple of months only to pick up again in the last few months.

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Now As we all know there are two sides to the loss question: input and output that is caloric intake in eating and output when your metabolism is burning calories. This sounds easy and in fact it is an easy idea to understand and implement but it is very difficult to act on for any length of time.

Lose 100 pounds in a year plan

OK here it goes for how to lose 100 pounds in a year. First thing is to drop your caloric intake. For many people this may be really obvious but for most people it is a real education to find out what they are eating wrong and changing it.

First you will need to drop your calories that you take in probably significantly but take out some calories each week and watch how your body and energy react. Remember you are in this for the long haul not just a few weeks this time.

Your diet should get

  • 30 percent of its calories from protein,
  • 50 percent of its calories from carbohydrates and
  • 20 percent of calories from fats.

Remember fats contain twice the calories per pound that protein or carbohydrates contain so the fat level is actually quite low.

Next is to make sure that you are splitting your three main meals into six meals during the day to properly nourish your body and stop it from thinking that you are starving.

Drink lots of water. You will find that drinking a lot of water will help you lose up to 10 pounds all by itself in the first couple of weeks as your body stops being bloated and your equilibrium is reset.

Exercise to lose 100 pounds

Next is the exercise portion of your changes. Losing 100 pounds in a year just by eating correctly would be impossible as your body would quickly rebel against you.

You must get exercise for 30 minutes twice every day for six days a week. This means that some days will have cardio morning and night and some days will have one cardio workout and one workout.

The twice a day regimen is designed to keep you metabolism high all day instead of having it drop off 12 hours or so after your last workout, also having a lot of exercise will change the way that your body chemistry works.

The reason to do cardio is obvious and that is to raise your metabolism and burn calories.

How to lose 100 pounds

Doing weights is also very important as while you are losing you want to keep your muscle mass and of course muscle takes a lot more calories to maintain than fat so you will over time be burning even more calories than you are now.

The attitude that will lose you 100 pounds in a year

Lastly to lose 100 pounds in a year you need to change your entire attitude towards health, exercise, eating and your own confidence in life.

Making these changes may be very difficult but you are going to find that you have a much better chance of succeeding once you snap out of the way that you look at life and instead start to think about how your life is as a fit person.

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Stop comparing yourself to the people around you and instead join a running club or come other club that promotes health and where the idea of running 20 miles on a Sunday does not seem crazy like most people think but is instead just a fun afternoon outing.

This may seem like an oversimplification of what it takes to lose 100 pounds in a year and maybe it is.

There will be high points and low points in the next year but you will learn from your accomplishments and defeats how to change yourself as a person and make consistently1 better choices.

Good luck to you. Let me know how things are working out in your quest in how to lose 100 pounds.

1,014 thoughts on “How to lose 100 pounds in a year

  1. I lost 40 lbs of baby weight in a year and it was hard work. My last meal was 6 pm every day. I tried hard not to have any snacks after 6 pm, just water to drink. I ate a lot of vegetables and quinoa. I did cut down with the meat though. I tried to eat protein rich vegetables instead.
    The biggest struggle for me was when I didn’t see the results right away. It was hard to keep myself motivated and keep pushing. I started to set daily goals and keep a journal of my progress. This helped with my motivation.

  2. Thanks for the points shared on your blog. Yet another thing I would like to say is that -loss is not information on going on a celebrity diet and trying to reduce as much as you’re able in a few days. The most effective way in losing is by taking it bit by bit and right after some basic tips which can provide help to make the most from a attempt to drop some . You may be aware and be following some of these tips, nevertheless reinforcing information never does any damage.

  3. WeLL Iam posting because my lifes about to change drastically Iam finally moving out of my parents house and trying to lose a 100 pounds in a year or as soon as possible tomorows my start date I am scaried and excited it will be a learning process . Wish me good luck.

  4. We’ll, this is my first time ever posting something online regarding my . I am 31ys old and I just had my 3rd child and right now I am ready to lose 100 pounds in 1 yr. I am self motivated to do this, but right now I face the challenge of weighing myself and truly looking at myself in the mirror. I go back and forth in my mind about saying that I should love myself for who I am, but do I really? I am to the point that iI am tired of having the on my body and I do believe it is time to make a change, by the grace and the strength of The Lord Jesus Christ. This is the yr for me to focus and burn the fat off my body and renew my mind.

  5. Hey guys,
    So, Im 25, and last year I moved in with my boyfriend and stopped working. The area we are in is terrible. No jobs, scary people. Not great for just walking down to the store. Well when I moved I didnt realize how badly I would gain . I weigh 275 now. He popped the question last month, and I REFUSE to weigh this much in the wedding photos. I have no friends out here to go workout with, no job to get me off my butt. I just became lazy. And its killing my body. I want to be a healthy also so I can have children. I need the motivation. Help.

  6. When I originally commented I clicked the “Notify me when new comments are added” checkbox and now each time a comment is
    added I get several emails with the same comment.

    Is there any way you can remove people from that service?
    Thank you!

    1. Claudette I looked and can not see you on the list at all. Can you let me know what your email is and I will remove it right away 🙂 bill @ nadraszky . com

  7. Hey all, I’ve posted before (search: Lisa) and I know it’s silly and there’s little chance of anyone reading this, but I’m back with another update. I started at 258 in Sept 2011, by March 2012 I was at 208. It’s now July 2012 and I’m around 190 (with a little fluctuation between 189-192 right now). That’s 68 pounds down! I probably won’t make it to -100 in one year, but I am SO HAPPY with my progress. You can see what I’ve been doing in my previous posts, but I’ve changed my routine a bit: now I’m using the Starting Strength by Mark Rippetoe program and supplementing with cardio 1-2x a week. Keep working hard everyone!!

    1. Hi Lisa, I saw your posts and just wanted to say thank you. I am happy to hear that you are doing well with your goals! You have came along way and your so close! Stay motivated!

      Your posts have helped to spark a fire within me. I am going to start my journey tomorrow. Sadly this is not my first time. I am 25 years old and I have been on a diet for as long as I can remember. In 2009 I lost 90 lbs (I was down to 155) with quick fixes and dangerous diet pills.

      Regretfully I have almost gained it all back. It really is a life style change. I knew that as I was constantly battling with the scale, but reality didn’t set until the damage was redone.

      I would like to post with you once a week. The fact that you stated that you felt there was little chance anyone would see this but you still took the time to post really touched me. Hope to hear back from you soon and good luck with your goals!!

    2. Congratulations, Lisa!

      This is so inspirational! Thank you for sharing!
      With consistance and hard work you will achieve your goals – it really doesn’t matter how long it takes, but that you are determined and working on it! Good luck! Sending sweet thoughts towards you!

  8. i am 51 years old. I am approx 284 pounds. My goal is lose 150 pounds. I am very encouraged by everyone here. At the same tim i am discouraged. I’ve tried so many times. I am forever saying I have had enough. But I have found something to motivated. To see my children grow up and my grandchildren grow up. I have joined a gym and enjoying zumba. I have included some toning class and and little bit of lifting. I am encouraged. Exercising isn’t my main lack of discipline, eating is. Since my husband is always buying junk food or cooking ever worse food (fried this, smothered that, pizza, take out chicken). Often my will power gives in to the challenge. When I did loose it was when I lived alone and I wrong things weren’t in the house. I have asked him several times not to buy or cook it. It doesn’t help. Any suggestions for when you live in the house with people who does not cooperate. What do you think?

    Again thanks

    1. Hi Nanette,
      Sorry to hear that your loved one is sabotaging your loss goals. I don’t know the motivation behind these people but I think that sometimes, they are afraid they will lose you if you change and they want to keep you “the same,” which is in their comfort zone. Unfortunately, we do not have the power to control others, only ourselves, so congratulations on your goals. You CAN do it!

      You said that your eating (and exercise) both lack discipline. You can’t lose the amount of you want to lose by doing just one or the other, as individually, they offer limited success. Therefore, you MUST commit to both exercise AND diet. As for diet, I’m sure you’re already making great food choices but before your husband comes home with food in hand, or starts preparing less than healthy meals, isn’t it possible for you to get a workout in? After I workout, I find it VERY easy to ignore the temptation of poor food choices as I do not crave those foods when I’m active, and if I were to slip and eat them, well my stomach certainly doesn’t agree with me and it’s a good reminder of why I need to eat well, consistently. Also, I would suggest having a fiberful small meal or snack before your husband comes home, so that you physically can’t consume what he’s bringing into the house. Do include fibre in your diet, such as PX90 along with 16 oz of water at least, about 30 minutes before every meal (work your way up in fibre intake over about a week or so). Then fill up on clear soups (NOT creamy ones!), and veggies such as broccoli, cauliflower, mushrooms, celery…which are all low calorie veggies that take up alot of space in your stomach. Write down EVERYTHING that you eat (and drink) in a day, including portion sizes. Be honest. It’s easy to “forget” that 500 calorie coffee with whipped cream that we enjoyed in the morning if we don’t write it down. When you see what you are eating in black and white, it’s easy to see where you’re on the right track – or not. If you’ve eaten by the time you’re husband comes home, and have just finished exercising, you certainly won’t feel hungry or even tempted to indulge in what he’s brought in the house. Trust me, I am a “foodie” and this has worked for me! Once your husband sees that you’re “sticking to your plan” regardless of what he’s doing, he will jump on board with you – although it may take time. Just reassure him that you still love him and do pay him attention so he doesn’t feel the need to compete with your new lifestyle (which he sees as a threat to him and your relationship together).

      As far as exercise, if you haven’t already, find an activity that you ENJOY doing. It doesn’t matter if it’s hiking, curling, bowling, walking…etc but it must be enjoyable for YOU. If you’re not sure where to start, or need support of others doing the same activities, there are meet-up groups that you can find in your local community that consist of people with the same interests (go on-line and look for these meet up groups in your area). If there isn’t one, why not start one? As for walking/jogging clubs, check out “learn to walk/run” programs at The Running Room or at your local city recreation centre or at the YMCA. Start with this activity at least once a week and increase your participation from there. You will quickly develop new friendships and support with group members once you start showing up consistently – they’ll rely on your participation as much as you rely on their motivation and support. It’s a win-win situation.

      You shouldn’t ignore training and indoor cardio. The latter, especially if you live in an area where weather can be severe the majority of the year (like what we go through in Canada!). If you’ve never really been to a gym or don’t have much experience, hire the services of a personal trainer once or twice so that they can go through the different machines with you and demonstrate the exercises for you to repeat during your workout. They can even create a customized workout for you, for a nominal fee. Be clear on your goals and level of commitment with your trainer – don’t tell him/her that you’ll work out 6 days a week on their program if you’re never going to go more than 1 -2 times per week! Be honest so that they can create the best workout for YOU for the first 2-3 months of your loss journey. The workout should challenge you but not leave you exhausted or so sore that you cannot move for several days. If you are working out on your own using cardio equipment, turn up the resistance so that you are working and not just using momentum to fuel your workout! I can’t tell you how many times I see women walking or jogging on a treadmill and yapping a mile a minute while doing so…they have the resistance so low that no part of their body, other than their jaw, is getting any exercise. If you’re using the treadmill, set it at an incline of 0.5 – 1% to start and then work at a speed that gets you slightly short of breath, like you’re running to catch a bus, for the majority of the workout. It is fine to work on a 0% incline at a pace that works up from a casual walk to a brisk walk for a 5 minute warm-up and cool-down at the beginning and end of your workout but other than these times, you should feel like you’re expending effort!
      I hope these tips help! I am a formerly heavy person (about the that you are currently) and have done all these things myself to lose . I also have a thyroid problem that makes losing even harder for me. However, I don’t look at food as a “diet” but as what I can enjoy for a lifestyle and exercise is not something that I “should do” but something that I look forward to doing. I am now a personal trainer and love sharing my knowledge with others. Good luck in your journey!

  9. this is day one of my 100 lbs in one year initiative. it begins with a 10 day Master Cleanse and a 40 Day Journey. My first goal is 50lbs in 90 days. i will reward myself with one good at home exercise equipment when I meet this goal.

    1. I am glad to see you are very motivated Karen, but 50lbs in 90 days is going to be hard and if you don’t hit that goal it may leave you feeling discouraged. I suggest you dial the goal back just a bit to maybe 35lbs so you can drop the safely and effectively. I wish you and everyone else on here the best of luck, now let’s get motivated and lose this !

  10. As some others have verified its possible to lose 100 pounds in a year through diet alone (I’m a guy, looking at the math its probably much harder for women unless they have substantially more than 100 pounds over).

    In my case, I took advantage of my inherent laziness and avoided keeping any food in the house, and logged everything I ate in MyFitnessPal with the mindset that I just wasn’t going to let the calorie number exceed my daily target. I also took vitamins. It probably helps that one of my prescriptions maintains dopamine level so that I’m less likely to eat out of boredom, but that’s speculation.

    That said, I have since gained back about 50 pounds and am relosing. I’m adding some cardio this time because anxiety was the key trigger in my lapse and exercising allows me to eat more.

    From my experience, if it all sounds daunting, I’d work on getting comfortable with a calorie deficit first then add in the exercise. This is where tracking what you eat has extra benefits. After a while, you know what the calorie contents of your most commonly eaten foods are, so when you burn 250 calories jogging, you know exactly how much extra food you can eat because of it.

    I’m also a huge fan of treadmills with heart rate monitors that auto adjust to keep you in your target heart rate zone. When I started using one I realized I’d been working out too hard, and that exercise wasn’t supposed to be so completely miserable Its still not completely pleasant but I’ll bet if you are completely sedentary like I was and you started a supposedly “basic” workout program without good guidance or biometrics, you’re probably pushing yourself too hard and wondering what quirk of genetics gives regular exercisers the ability to enjoy their workouts.

    1. Hello “Loser,”

      First, I must comment on your handle but “loser” sounds a little self-depreciating. I see what you’re trying to accomplish by choosing such a name but why don’t you try using something more accomplished, like “Winner!” or “Successful” to get your head in the -loss game along with your body?

      Also, I’m sorry to hear about your struggles of losing and regaining . It happens to all of us! The “trick” is to keep that regained to a minimum. I’m not a fan of using () scales as they measure , including daily fluctuations of water , but I AM a fan of keeping a pair of jeans in my closet and trying them on once a week to see how I’m doing! If they’re getting snug, back to a more disciplined program for a few days! This will keep you within 5 pounds of your . If the jeans are starting to get loose, then you know you’re headed in the right direction.

      I have a major concern with several comments you made. Such as, “I’d work on getting comfortable with a calorie deficit first then add in the exercise” and “exercising allows me to eat more” and “I’d been working out too hard” were the ones that REALLY caught me off guard! I don’t agree with this mentality at all as it’s a great way to set yourself up for failure, and regain of lost . Your goal in exercising should NOT be “how much MORE can I eat if I exercise” – especially if you are trying to drop a significant amount of ! The GOAL of exercise is to assist with creating a calorie deficit that doesn’t strictly lie with cutting back on food consumption. Why not change it to “Add in a daily exercise, then get comfortable with a calorie deficit?” It’s certainly easier to cut 500 calories per day through exercise than through diet! Also, when you exercise, you’re body is tightening and your metabolism increases for several hours post-workout, which continues to burn calories! Dieting causes the body to go into “starvation mode” and it is very efficient in holding on to whatever fat or water it can to protect the function of its organs. For best results of course, combine calorie restriction with exercise, but please start with adding in exercise first! And you shouldn’t calculate how many calories you burned through exercise so that you can go and consume them after the workout – you will NEVER lose so long as your calorie input meets or exceeds its output. Last, about “working out too hard” – people NEVER push themselves too hard to workout…unless you are having chest pain or are vomiting, you are not working out “too hard” and most people perceive they are working out harder than they actually are! I think that point you were trying to make is that exercise was not fun for you or maybe you thought you had to kill yourself to attain the benefits. Using a heart rate monitor is a great idea. Calculate the range where your heart rate should be, which is 60 – 80% of maximum heart rate. Do this using the following calculation: 220 – your age then multiply that result by 0.80 for the high end = this the your maximum heart rate. 220 – your age then multiply that result by 0.60 and this is the low range of where your heart rate should be during your workout). ie If you’re 30 years old, then your numbers will look like this: 220-30= 190 and 190 X 0.80 = 152bpm and 190 X 0.60 =114bpm You should maintain a sustained heart rate within the maximum and the lesser calculated variables. If you’re not doing this, what is the point of wearing a heart rate monitor? To show that you are still alive?? Also, when you’re on the treadmill (excluding your warmup and cool-down), you should be walking on an incline of 0.5 – 1.5% so as to increase the resistance without killing yourself. Focus on what you are doing – be mindful of your muscles working.

      Last, your comment, “started a supposedly “basic” workout program without good guidance or biometrics, you’re probably pushing yourself too hard” is also scary. You mentioned that you went from a sedentary way of life headlong into this “basic” workout program. While you have to start somewhere when first starting a program, I must ask you where you got your “basic” program from? And why didn’t you have guidance or biometrics? (I don’t even really know what you mean by biometrics??) You can start out by walking and that is something most people have been able to do since the age of 2…so I’m still not sure what biometrics to which you are referring. I would politely suggest that if you are going from a relatively sedentary lifestyle to one involving cardio training and you’re not really sure where to start or how to incorporate a new fitness workout into your lifestyle, then consult a personal trainer to work together with you for one or 2 workouts so that a challenging but achievable program can be safely set up for you to do. You do not need to kill yourself by diving into exercise head first so that it’s – how did you put it? – “completely miserable.” Exercise should be ENJOYABLE if you expect to continue…no one wants to draw a comparison with exercise and a root canal without anesthesia.

      While I applaud your efforts, I would suggest combining the services of a nutritionist along with a fitness trainer, and even a physiologist, to get your head AND body in the game. You can do all the exercise in the world but if you continue to reward yourself with food by making up the calorie deficit after exercise and continue to make self-depreciating comments, I can only see that you will have limited success with your loss journey – and will likely lose and regain the same over and over again.

      As Dr. Phil says, “How’s YOUR plan workin’ for ya?” If it’s not, then maybe it’s time to try something new.

  11. In a wheelchair Im 372 Ive gain 72lbs in 3yrs since I lost my nerves Im tired of being so heavy I get so mad at myself eating fast food I want to lose that is the only issue preventing me to walk again is my I wish I had someone to talk to where do I begin?

    1. Don’t give up sweetheart, start with cutting out fast food completely, it was very hard for me to do that because I was only on the road back and forth from school to work and that always seemed like the easiest thing. The easiest way to get started is to always have a healthy snack with you and a bottle of water, that way if you get hungry and want to go grab food, you have a snack right in your purse! =)

    2. In January 1 2012 i ed at 384 pounds and i am 6’3 in Height ….Thats Def the biggest I have eva Been…So I Started Jogging/Played Basketball a couple times a week 4-5 . I didn’t workout the Whole February Because i fell Off but got back to it in March. I Cut out all Fast Foods while i treated myself every Blue Moon and had 3-4 days where i didn’t do anything but i got Back 2 it …I Only Drink Water , Juice Probably twice a Week.. Stay away from alot of Bread thats the New thing im trying ….Now July 2 2012 i 316 pounds and i gotta Lose 16 pounds this month #sheesh , Its Gonna be hard But i Know i Can Do it ….So keep it up Everybody ……Hopefully By January i can say i Lose 100 pounds or more

  12. I am going to try to lose 100 pounds in a year. I started with just diet and a bit of exercise. I am looking for a progressively harder exercise plan to go from no exercise to fitness in one year also.

    1. I am also starting the lose 100 pounds in a year thing, I am a full time college student and I have a job and as many of you I find it very hard to make time for excercise, but I just wanted to let you know that a morning run is a great way to start off your day. Take a drive around your neighborhood, there is probably a bike or walking trail where you can be every morning, and have a workout buddy they are always there to motivate and support you.

  13. I took a big hit. I lost 40 lbs last year and began a medication that made me gain it all plus some back. I have been doing watchers since march and have only lost 6lbs. It is a really slow frustrating start for me. I am trying to stay motivated to try to get the off.

    1. Weight Watchers is a great program since it is balanced and allows you to eat REAL food! Many people have achieved great success with the program. First, don’t compare yourself to others. Some people will lose 6lbs in a week, others will lose that amount in 6 weeks. It really doesn’t matter so long as you’re not gaining , right? Journalling your food is a great habit that WW preaches and helps you to become aware of what you are putting into your mouth, so use the tools they give you (there are many!) and stay the course.

      Also, WW recommends incorporating exercise into your -loss journey, however, you did not state whether you have done that yet. If all you’ve lost between March and June is 6lbs, I’m assuming that you haven’t increased your exercise. Be sure to use ALL the tools that WW suggests. If you’re struggling with the plan, be honest with the WW counsellors as they can give you some great tips that will get you moving in the right direction again. No one can help you if you suffer in silence.

      If you are struggling and need more support, attend a WW meeting in person MORE than once a week. (Your WW consultants usually encourage you to do this, if you mention that you are struggling with the program) There is WW at work to keep you strong during the work week (if not, start a group by contacting your WW Consultant to find out how) You can subscribe to WW on-line and they have recipe tips, tips for eating out, tips for incorporating exercise, tracking charts, food plans, etc. The TOOLS are there. The SUPPORT is there. Just DO it! You CAN win this battle. 😀

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