How Much Weight Can You Lose In 100 Days?
Weight Loss

How Much Weight Can You Lose In 100 Days?

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There are always questions when it comes to weight loss. For example, how much weight can you lose in 100 days?

Like the questions, there are also many answers, genuine and fake. 

There are endless meal replacement plans, supplements, and fad diets that claim rapid weight loss without any form of scientific backing.

Even if we all don’t know so much about science, we can all interact with our environment and what goes on around us.

All over the media, we interest ourselves with weight loss journeys, talks of appreciating your body the way it is, etc.

Like a debate, some support weight loss, and some think you shouldn’t have to lose weight. Again, we are not here for the debate. 

So, this is what we know. Healthy weight loss contributes to a healthier lifestyle and can improve your quality of living.

For example, it reduces blood pressure, the risk of heart disease, triglycerides level, improves mobility and contributes to higher self-esteem.

On the other hand, being overweight can result in severe health consequences like type 2 diabetes, heart disease, stroke, etc. 

How much weight can you lose in 100 days? 

Individuals who desire to lose weight must do it in a healthy way.

Weight loss is a moderate, steady, and consistent effort as opposed to some overnight miracle that society sometimes advertises.

This is why people who lose weight rapidly through fad diets gain it back after a few weeks.

If you want to lose weight and keep it permanent, you must do it slowly. So, how much weight can you lose in 100 days?

Effective long-term weight management allows losing 1-2 pounds per week. 100 days is approximately 14 weeks.

So, with simple mathematics, it equals losing 14-28 pounds in 100 days.

In essence, you can lose 14-28 pounds in 100 days without damaging your health or suffering any consequences.

As you lose weight, you must build up muscle at the same time.  

Weight loss is dynamic, and the effect varies from one person to another.

This is because the human body is unique and responds differently to the situation.

For example, it is possible to lose more than 2 pounds in the first week or two and only 1 pound in the third week.

The reason is that, apart from your body, the condition and environment affect weight loss. 

Here are ways you can lose weight for lasting results. 

1. Create healthy weight loss goals 

There are numerous weight loss and diet regimens online. However, you must remember that your body is different from any other body.

As a result, you require different food, consumed at different times, in a different amount, and different levels of exercise and rest to reach your target.

To avoid frustrating your body or tricking it, set healthy weight loss goals. For example, to lose 2 pounds weekly. 

After setting goals, you will need to track yourself and keep a record of your activities.

For example, a record of what you eat and exercise. You can use a journal for keeping a record of your activities. 

2. Manage your stress level 

Stress triggers the release of certain hormones that affect how your body consumes food.

For example, it triggers cortisol and adrenaline that decrease appetite as part of your body’s flight or fight response.

When the stress level is elevated, cortisol stays longer in the bloodstream and increases the appetite.

As a result, it causes people to eat more. The hormone signals the need for the body system to eat more carbohydrates.

Insulin transports the sugar from the blood to the brain and muscle, and if the sugar is not used in flight or fight, the body will store it as fat. 

To avoid this, manage your stress level. One sure way to manage stress is to get a good night’s sleep.

Inadequate sleep slows down metabolism. Metabolism is the process by which the body converts calories to energy.

When there is insufficient metabolism, your body will store the unused energy as fat.

Also, inadequate sleep increases the production of cortisol and insulin, which encourages fat storage. 

3. Eat mindfully 

Diet and meals are crucial to weight gain and weight loss.

Unsurprisingly, many rapid weight loss gimmicks use this fact to sell diet plans that can jeopardize your health.

Mindful eating is the act of paying attention to what you eat, how you eat when you eat, and where you eat.

For example, instead of eating on the run or while working, you may need to sit down and carefully eat at a table.

Mindful eating encourages you to eat slowly while avoiding distraction while you eat. 

When it comes to the real diet, you should eat more protein, fiber, and cut back on sugar and carbohydrates.

Protein regulates appetite hormones and reduces hunger. Load your plates with leafy green and low carb vegetables, healthy fat, and plenty of fiber. 

Create a flexible routine around your consumption pattern.

For example, establish a time when you will stop eating, adopt intermittent fasting, avoid junk foods, and avoid consuming alcohol and sugary drinks. More importantly, drink water – a lot of it.

Drink water before meals to reduce your calorie intake, and don’t skip any meal.  

4. Get more active 

Exercise helps you lose excess calories that you can’t lose through diet alone.

When you combine a healthy diet and exercise, you will speed up weight loss and improve your cardiovascular health.

A warning though – speak to a certified personal trainer before adopting any exercise routine.

This is to ensure that you are practicing proper techniques and using safe equipment to prevent injuries.  

Try strength-training exercises, home exercises, or cardio to build muscle mass and encourage weight loss.

They include swimming, hiking, biking, boxing, push-ups, crunches, squats, planks, etc. 


A healthy and balanced diet, complementary exercise routine, and rest are the answer to the question of how much weight can you lose in 100 days.

More than the physical, you must ensure that you are mentally positioned to lose weight.

What does this mean? People who feel great about themselves and their weight loss accomplishments keep up with the routine longer than people who don’t.

This is why you should document your weight loss journey. Create a system that encourages you to pursue your dream body. 

Remember, you will feel tired and want to discontinue the process. Or, you may even be tempted to switch to fad diets that promise quick results.

The best way to reach and maintain a healthy weight is through moderate, steady, and consistent efforts we have listed above. 

Learn more on weight loss: I Want To Lose Weight But I Can’t Stop Eating!

Frequently Asked Questions 

Can I lose 100 pounds in a day? 

No, you cannot. As explained using the example of how much weight can you lose in 100 days, a healthy weight loss target is 2 pounds in a week.

If you even want to push yourself further, you should not cross the 4 pounds per week mark.

Don’t attempt this extremely unrealistic number if you love your body. 

Can I lose 30 pounds in 100 days without exercise? 

There is no single way to lose weight. You need to combine exercise, dietary change, and lifestyle changes to achieve your target.

Without exercise, it means you want to achieve that target through calorie restriction, which is less likely to happen. 

How long should I take before you feel full?

15-20 minutes. Eat slowly so that your brain can register the fullness in your stomach.



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Iesha Mulla

Iesha is a loving mother of 2 beautiful children. She's an active parent who enjoys indoor and outdoor adventures with her family. Her mission is to share practical and realistic parenting advice to help the parenting community becoming stronger.

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