April 25, 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. hi all my name is adam and i was wondering what should i do because after high school i got 2 years left and i’ll be joining the marines but i talked to a recruiter and he says im abit over i weigh 307 pounds and im trying to see what i must in order to join and which would be better to do walk a mile everyday or should i jog i can go about 4 minutes of jogging on a treadmill but im asking for some help if anyone would like to help

    1. Congratulations, Adam on your career ambitions! The military will get you into shape for sure but your recruiter was right, you’ll need to gain some fitness before you sign up. Basic training is NO picnic and you want to be prepared.

      For your goals, I would spend the money and hire a personal trainer. Be honest with him or her and tell them that you need to gain fitness in preparation for joining the military and the timeline (do you plan to sign up in 3 months, 6 months, 1 year?) They will design a program appropriate to your current level of conditioning with progression toward your 3, 6 or 12 month goals.

      You say that you have 2 years of high school left, so you’re 15 or 16 years old? You are in the prime of your life and body fat doesn’t stand a chance with the growing body (and metabolism) of a teenage boy. If you’re not sure what you should be eating, consult with a nutritionist or a balanced loss program, such as Weight Watchers, that will teach you the tools and what you need to know for losing and maintaining your loss going forward.

      You are essentially going to become a professional “athlete” so don’t go this alone. Hire the trainer to get you in physical shape, and a nutrition coach to teach you how to fuel your body at its best.

      Good luck!

  2. started diet on january9th 2012 , have lost slowly eating better healthy foods ..have droped 23 lbs my problem is i have no engery to excerise i just cann’t bring myself to do them what should i do ..i know it i excerise i will lose more …help

    1. Honestly, start small. Take a walk around the block. Sometimes you are going to have to push yourself to get up. As you start to walk you will get more energy. If you have to start with 15 minutes. If you are not used to exercising doing more may be too much anyway. In a week you will be able to do more and have energy.

    2. I started my healthy life style in March. I’m always tired when I get home from work too. You know what helps me? I have my tredmill in my living room. I get on it every night at 7:00 when Seinfeld comes on and I stay on it for an hour. If I’m tired, that’s okay, I’ll walk slower. The hardest part is getting up off the couch to do it – once you get going it’s all gravy! You also might want to try a multi vitamin from GNC called women’s ultra mega energy and metabolism. They smell and taste horrible, BUT I truly believe that they help give me more energy. I hope this helps you πŸ™‚ Cheers to smaller waist lines!

  3. I lost 90lbs this last year(2/11-2/12). I didn’t excersise, just cut my cal’s and was strict to sticking to my goal. Quick rundown:
    28 yr old male, 6’3″:
    Maintained 230lb’s for all of my 20’s untill 09′ when I went into the hospital for a weekend( Nothing surgical) . Once i got out I craved sugar and just overall bad food. I gained 70lbs in about 7 months. I was then 300lbs. :O I was unemployeed and just stopped giving a shoot. Got a job and quickly got back on track. Just from eating less I managed to lose 90lbs in my first year. I ate very little to no fast food, very little sugar and pretty much was low carbing for the first couple months to get the wieght loss started. As my wieght decreased I slowly started treating myself but still stayed away from FF and processed sugars. Chips/crunchies are my weekness :).
    I didn’t have any type of workout routine, just the daily grind type stuff.. So as it stands i’m down to about 207lbs in just about 14 months. I averaged about 7-8lbs a month for the first 10 months, I’ve lost about 3-4lbs a month since.

    1. Congrats on your loss! I’m 6′ tall myself. I’m doing the same thing you did – LOTS of raw vegetables, lean meats and staying away from all processed and “white” foods….I will say it’s really difficult to keep a healthy goal and mindset when all other women’s goal s are 120 or 130 while mine is a manly 170. I just try not to think about it and remember that those numbers will never apply to me. It’s hard.

  4. It’s not unrealistic to set a goal and lose 100 pounds just take one day at a time. I am down 44 and have 2 more sizes to lose to reach my goal. I am not in a rush because I don’t want have lose skin so the slower the better. this past November I saw a yahoo clip that gave me hope. I found the lady in it and have been e-mailing her. She has a great website with tips.

    here is the clip and the web. http://bit.ly/HVnuNi

    I thought if she can do it in her 40’s I can do it in my 30’s. Remember not to rush it. Let the come off slowly. Just start eating right. I have a big problem with feeding my emotions. Well finally I am in therapy dealing with them instead of eating them. Good luck everyone.

    1. 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

  5. Excellent website. A lot of useful info here. I’m sending it to some pals ans additionally sharing in delicious. And naturally, thank you for your sweat!

  6. All I can say is WOW! You are all awesome! (As I was reading through all of your posts I started crying, you touched and inspired me!) I have been about 100 lbs over since the birth of my son 11 years ago, and have hated myself every minute of it. I decided a couple of weeks ago to start doing something about it, and have been going for 1 miles brisk walks in the mornings, and monitoring what I eat better. After recording approximately how many cals I consume daily, and pouring over websites on metabolism, I have come to the conclusion that I have probably been in starvation mode for 10 years. I was again on the web trying to find the best way to come out of it without gaining more , and I found this web site. Now I know I can do it! Thank you all so much for reminding me that I am not alone!

  7. just an update one month since i last posted i am now down to 340lbs(loss of 38lbs to date) had a week off as i had a really bad chest infection but since then things have progressed i now do a training session at the gym ive called 1k friday. every friday i have to burn 1000+ cals (usually walking on treadmill for 1 1/2 hours) i dont give myself a time limit as long as i burn them. the change in weather now means im eating tuna salads for dinner or chicken kebabs or healthy living ready meals.i now have 2 weeks off work and plan to go to the gym everyday then take the family out to the park museums etc so hoping for a big loss this month

  8. Hello There,
    I would like to share my story and anyone with any information for please let me know. I am 22 years old I am 5 foot 3 inches, I was always fit and active up until the last year and a half I went from being 130pounds to now 215pounds. Alot of this is due to changing jobs in a warehouse where I was walking around all day to being put in an office now where I sit on my butt for 9 hours a day! Along with not changing the food I ate when beginning my office job, I am really interested in losing (and plenty of it) my goal is 140 pounds. This means I would have to lose 75 pounds, I just started today with my 1200-1400 calorie diet a day! I will also be working out about 4-5 times a week including walking, and a little running when I find myself able to do so. I do have a bit of issues with my knees … If anyone has any suggestions please let me know .

    Thank You

    1. I am in the same boat as far as height, 5″3. However, I am topping out at 240lbs.

      I completely agree with most of the posts I’ve read. Eating healthy, non-processed foods. I know it sounds like a daunting task. Remember, you didn’t put on this overnight. We can’t expect to lose it overnight.

      Keep up the great work!!!!

    2. Well I have never loss I’v stayed 305 pounds for many years i’m 32 and 6 ft tall. my knees hurt running I’m always moving and it hurts i’m a maintenance man so i’m on thee go none stop. Also I ate candy drank 2 liter or more of coke every day crap loads of salt fried every thing so why was I 305 pounds hum. Well I stopped the pop that was a b$^ch that was my drug then I started a raw food diet but i hate to say diet. How about my life change. in the mornings I throw 3 to 4 banannas some 1% milk and frozen straw berry’s and what other fruit in there that i want use the bender grind it up and drink it on the way to work every morning. i eat fruits and veggies as snakes during the day I make lunch my biggest meal during the day like fish and brokly with lemon pepper on it yum and i also do stake with veggies eat a crap load of veggies first then your meat so you will fell full and not finish it all. also drink alot of water I hated water but after I my life change I drank it now love it Gallon or more a day it’s day 30 Im now at 279 veggies and fruits are good carbs eat lol. And also try to eat by 6 to 630 for dinner after i eat I go for a bike ride thats my work out remember i said It hurts my knees to run so I ride 6 to 7 miles a night and it makes me burn and i keep getting stroger every day any my knees dont hurt but my thighs and cav’s burn I hope this help email me and tell me if it works for you to if you try it good luck screw that SECCEED with It.

  9. Hey everyone, I’ve posted a few times before (search: lisa) but I just wanted to come back and share my progress, since I know reading all of the posts helped me (especially STBFBG). So an update: Sept 2011 I weighed 258. It is now March 15, 2012 and I am proud to say I weighed in at 208 lbs! That’s a 50 pound -loss exactly in just over 6 months, so I am right on track with my goals. Eating clean and exercising ( training for muscle retention, cardio for endurance and overall mental health) has me looking and feeling so much better! I also use MyFitnessPal.com to log my calorie intake (I try to keep it between 1200-1500 a day to lose 1-2 lbs a week) and I make sure to get at least 90 g of protein everyday! That’s it! It’s actually so much easier than I ever thought it would be once I put my mind to it.

    Just wanted to encourage everyone else out there and let you know that YOU CAN DO IT TOO just start today, start now, stop reading and go do some jumping jacks, take a walk around the block, write down a meal plan for the week. I’m over halfway there! YIPEE!

    1. Lisa, I need to lose 120 lbs and I feel overwhelmed. I have some knowledge of what you are saying, but I have some questions around your meal planning and protien intake. Is there a way to contact you?

      1. Sure! I log everything I eat on Myfitnesspal.com (I swear I don’t work for that site or make a commission, haha) and my food diary is open to the public. I’m pretty sure you’ll be able to see it without an account by going to this link http://www.myfitnesspal.com/food/diary/lisalosing100. That way you can see what/when/how I eat every day and I can answer specific questions! πŸ™‚

  10. I really need help losing i,m 15 almost 16 only 4’11 and a half and weigh maybe 209 i tried to give up sweet teat so i had less sugar in take i eat small portions but never eat breakfast, if i do its a fruit cup thats it…also i do cheerleading every monday, tuesday, wednesday, and thursday for 2 to 3 hours then on saturday…but nothing seems to help…not to mention my mom who is not very supportive…all she ever tells me to do is lose she never will help me…please help..i need tips to please my mom

    1. Have you seen a doctor? You sound like me and others who have PCOS. It’s really, really hard for us to lose as we have insulin resistance and can only follow specific diets and exercise plans to lose ( loss based on glycemic load / index). If you do have it, it’s important to be diagnosed early as the syndrome leads to infertility (not to scare you). I would strongly recommend that you see a OB/GYN for a PCOS diagnostic. When you make the appointment, make sure you see someone with PCOS experience. Don’t see a family doctor. More than likely, they will order the wrong tests and give you a clean slate. See an experienced GYN to be sure that you really have an accurate check. Simple blood tests and answering questions related to your hair growth, periods, loss inability, etc. will be all the doctor needs to do. Soulcysters.com is the main support and informational site that we use.

  11. i am 14 years old about 5’4 i weigh 199 and would like to be at 150 but i have tried everything as in Sensa & Hydroxycut & Weight watchers , &Slim fast & atkins & the tuna diet and nothing works i just keep gaining i really need help on looseing im tired of being picked on at school and being told by my family im too big i really need help i am in athletics and i play basketball and softball and still that dosent help. i am very fusterated so jus please help me ? πŸ™

    1. Getting healthy and losing is not about a diet its a lifestyle change. Stop drinking soda and drink water instead for example. Don’t eat junk eat and watch your portions. Be active try to excercise one hour a day or at least 30 minutes.

    2. MTV had a good loss programme for teens –loosing in 90 days — watch it to motivate yourself and set a goal.

    3. Hi Snicolee,

      It sounds like you are doing a lot of the right things. One thing I would suggest is to get your thyroid hormones checked. I, like you, was having limited success with loss despite using diet and exercise regularly. I had hired a personal trainer and even saw a nutritionist but I still had limited success with my diet, and my energy was in the toilet!

      My family doctor referred me to an endocrinologist and one blood test later, I was diagnosed as Hypothryroid. My thyroid hormones were low, which affected my metabolism and dropped it to a snail’s pace. However, following that diagnosis I was able to get the treatment that I needed…which is just a daily oral medication that I must take for the rest of my life.

      Your family doctor would be able to order this blood test – just tell him/her that you would like your thyroid hormones checked. You never know, maybe this can rule out or rule in something that is affecting your loss?

  12. What is up with all theses kids trying to lose ? WOW lol, anyways here’s my story.. As a teenager I lost about 80 pounds and after 5 years I couldnt keep up with my unhealthy lifestyle so put it all back on. I am 24 now and had a baby 9 months ago. I started to lose in November lost 22 pounds since then lately I havent been losing a lot cause I guess my excercise routine was too short. Now I walk one hour and a half a day to 3 hours a day and eat about 1000-15000 calories a day I drink plenty of water, I avoid sugar and I currently 225 pounds and mesure 5 foot 8. I know it seems heavy lol, but I dont look my . According to a calculator I found online an hour and a half walk at moderate speed for my and age burns 608 calories. Do you think if I keep this up, I will get back into the 100?s soon like 4-5 months? I mean like 190 lol for me, when I get there I might wanna get lower. THANK YOU!

    1. Oops sorry about that I just copied and paste my post from the other categorie lose 10 pounds, there were theses kids 10 yrs old who wanted to starve themselves to lose 10 pounds so thats why i was saying that lol

  13. Well that is week 9 done and think I have hit the dreaded plateau. Done my usual work out in gym over the week. as best as I could any way with a hernia and didn’t lose anymore . My rocketed down from when I started at 294 lbs to 242 lbs. Hopefully its just a blip in my regime and I continue to lose in the coming weeks. Have started introducing more foods into my diet so if I don’t lose any next week I will go back to my diet that I started with and see how that goes. Been going so well and this happens it really pissed me off but can’t stop now I’m past half way point. Would appreciate any tips that could help in getting off this plateau asap off anyone who has experienced this. It’s a reall kick in the teeth to not see any results after working so hard over the week. Thanks and good luck

  14. Hi all. Finally back on internet now after a month. Been reading all the new posts since I last posted and you all seem to be doing great so well done keep it up. I am coming up on week 9 now and as of last week I had lost 52 lbs so over half way now. Did set a year as the target to lose 100lbs but the way I’m currently going I might reach that target by my birthday in July. Had to slow down and take it easy in the gym over the last week after getting a hernia and going to see the surgeon on the 15th but not causing to much probs at the mo so going to keep going till I have to have surgery on it. Can’t believe I have lost so much in such a short time. I have been eating around 1500 cals a day with as little as possible fats and more importantly saturated fats and its just enough intake to last the whole day and not feel hungry. To ugly boy congrats on your loss keep it up your doing great. Not sure about the name though. Shouldn’t put yourself down with such a name. I know you will be proud of what you have achieved so far. I know I am proud of where I’m at now my target is in sight. Not sure if its me your trying to contact but if it is my email is michaelweb@live.co.uk my week 9 is up this coming Tuesday so hopefully I will have lost a few more pounds so will post how its gone then. Congrats all and don’t give up and keep believing. Bye for now πŸ™‚

  15. i got diagnoised with type 2 diabetes in August 2011. i am 34 years old and weighed in at 380 lbs at the start of Jan i weighed in at 359lbs. I have now joined a gym and work out 3 times a week walking on treadmill and exercise bike with a 10min light s work out. i am now down to 352lbs hoping to be down to 300lbs by june.i have good diet days and if i do slip up 1 day i just move on and learn from it. I find watching the diet programmes on tv give me ideas and show me im not the only one fighting this battle. If anyone needs help or a chat leave a comment or send me an email and i’ll help you out any way i can. To all you that have posted keep up the good work dont give in

      1. if i can inspire just one person to do what im doing it makes it twice as rewarding good luck and if u ever feel the need for further inspiration keep an eye on my updates

    1. just an update one month since i last posted i am now down to 340lbs had a week off as i had a really bad chest infection but since then things have progressed i now do a training session at the gym ive called 1k friday. every friday i have to burn 1000+ cals (usually walking on treadmill for 1 1/2 hours) i dont give myself a time limit as long as i burn them. the change in weather now means im eating tuna salads for dinner or chicken kebabs or healthy living ready meals.i now have 2 weeks off work and plan to go to the gym everyday then take the family out to the park museums etc so hoping for a big loss this month.

  16. well i’m a teenager and i weighed 60 pounds last year and guess what now, i weigh 40 pounds cos i excercise don’t eat too much chocolate and don’t eat too much fatty food. that’s the secrete of becoming slim fit!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

    1. that is just unhealthy hun. It is one thing to eat well but it sounds like you aren’t eating much at all be careful with yourself. weighing so little can put a strain on all natural body functions leading to serious issues.

  17. Well, just stumbled across this page and it was kind of inspiring. I’m 30 yes old 5’4 and weigh 280lbs. I’ve been big all my life, was at @230 all through high school. Tried everything to lose . Nothing works. Tried slim fast for two months, nothing. Just bought zumba, I’m soooo out of shape, after 20 min. Thought I was dying. But it was fun, I love to dance. I was in dance, and karate when I was younger, and still after I hit my teen years I have always been over 220.

  18. I am a 20’year old female 4’10 and I weigh 186 , I want to lose about 90 pounds by the end of the year , what would be my calorie intake to achieve my goal? Thanks!

  19. ok i am a 5ft 10 teenage girl who 229 pounds and hope to lose 40 pounds by july is february now. i just started running and dancing for 45 minutes every morning, and drinking more water, eating barely nothing, drinking lemon… am i doing this wirte please tell me what to do please

    1. Hi there.. you have the running sancing and drinking more water part down right.. but the eating barely nothing is not going to help you in the long run… you need to keep feeding yourself in small amounts of nutritious food.. so that your body gets the energy it needs… or it will go get somewhere else like your muscles. A little trick if you keep your calories at 10 time the you want (ex: if you are aiming at 180 pounds… x 10 = 1800 a day and then exercise daily you will be able to lose the maybe not your entire 40lbs but close.. πŸ™‚

    2. Hi Vanny….Please feel free to contact me…facebook.com/revivedaily, or lovemybody.com or visit my other website to send me contact info. I’m afraid eating barely anything makes your body store FAT not drop it…I can explain further. I’ll look forward to hearing from you.

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