How to Lose 100 Pounds in a Year Without Risking Your Health

Losing 100 pounds in a year may seem like an overwhelming task, but breaking it down into smaller, achievable goals can make it more manageable.

Experts recommend losing approximately 1 to 2 pounds per week to ensure long-term success in weight loss (1). Should you patiently and consistently work on your diet and fitness routine, you may attain your goal of losing 100 pounds within a year.

We know it’s easier said than done, so here are some tips to help you stay on track and lose those 100 pounds without putting your health at risk.

Is it Realistic to Lose 100 Pounds in a Year?

Losing 100 pounds in a year is a significant undertaking, but for many, it’s a realistic goal with the right mindset, planning, and commitment.

Experts generally recommend aiming to lose 1 to 2 pounds per week (1). This translates to around 50 to 100 pounds in a year, making the goal of losing 100 pounds feasible but challenging. The key is consistency and patience.

Can I Lose 100 Pounds in a Year Without Surgery?

Yes, it’s possible to lose 100 pounds in a year without surgery. While weight loss surgeries may provide quick results for some individuals, they also come with potential risks and complications.

To achieve this kind of weight loss, you need to focus on a few core areas: diet, exercise, and mental health.

Whether you’re a workout beast or just a beginner making your first foray into the world of fitness and dieting – BetterMe has a lot to offer to both newbies and experts! Install the app and experience the versatility first-hand!

Your Eating Habits Must Change

A balanced diet that creates a calorie deficit is crucial. This means consuming fewer calories than you burn. However, it’s important to do this healthily. Instead of drastic dieting, think about making long-term changes. Incorporate more vegetables, lean proteins, and whole grains into your meals (2). Remember, food should nourish your body, not deprive it.

You’ve Got to Exercise Consistently

Exercise is another vital component. While diet controls your calorie intake, exercise helps you burn calories and build muscle, which can increase your metabolism (3). Find activities you enjoy, such as walking, cycling, or yoga, and make them a regular part of your routine. The idea is to move more and sit less.

You’ll Have to Conquer Mental Battles

Psychological factors play a significant role in weight loss too (4). Motivation can wane over time, and setbacks are part of the journey. It’s important to set realistic, smaller goals, such as losing 10 pounds at a time, to keep you motivated.

Celebrate your successes, no matter how small, and don’t beat yourself up over occasional slip-ups. Having a support system—whether friends, family, or a weight loss group—can provide encouragement and accountability.

Don’t Give in When it Gets Hard

There are challenges, of course. Plateaus are common and can be discouraging. 

When weight loss stalls, you may need to adjust your approach, perhaps by changing your exercise routine or reevaluating your dietary intake. Stress and emotional eating can also pose hurdles, so finding healthy coping mechanisms is crucial.

While facing challenges, you may be tempted to take the short route.

Remember that rapid weight loss methods, such as crash diets or excessive exercise, can be harmful and unsustainable. The goal is not just to lose weight but to develop a healthier lifestyle that you can maintain long-term.

How Long Would it Take to Drop 100 Pounds Safely?

The general recommendation for safe weight loss is to aim for 1 to 2 pounds per week (1). This pace allows your body to adjust gradually, minimizing potential health risks and increasing the likelihood that you’ll keep the weight off long-term.

At this rate, losing 100 pounds could take anywhere from 50 to 100 weeks, or roughly 1 to 2 years. This might sound like a long time, but remember, it’s about creating lasting changes that improve your health and well-being. Slow and steady truly wins the race when it comes to sustainable weight loss.

Individual differences can significantly affect this timeline. Factors such as your starting weight, age, metabolism, and lifestyle all play a role in how quickly you can lose weight.

Some people may find they lose weight faster at first, particularly if they have a lot to lose or make significant lifestyle changes. However, as you get closer to your goal, weight loss may slow down, which is completely normal.

Read more: Low-Carb Diet Food List: Stay Healthy While Eating Fewer Carbs

What to Eat to Lose 100 Pounds

To lose 100 pounds, you should focus on whole, nutrient-dense foods that fuel your body and support weight loss. Your meals should fit into your daily calorie goals while providing essential vitamins, minerals, and macronutrients.

Eat More Whole Grains Instead of Refined Carbs

Whole grains are packed with fiber, vitamins, and minerals. Unlike refined grains, which are stripped of their nutritious bran and germ during processing, whole grains retain all parts of the grain kernel. This means you’ll get a steady release of energy that keeps you feeling fuller for longer (5).

Here are some simple yet effective whole-grain swaps you can make in your diet:

• Swap white rice for brown rice – You’ll enjoy a nuttier flavor and extra fiber.
• Choose whole wheat bread over white bread – More filling and packed with fiber.
• Replace regular pasta with whole-grain pasta – Offers the same taste with more fiber.
• Use quinoa instead of couscous – A protein-packed alternative that’s just as versatile.
• Pick whole-grain flour or corn tortillas instead of white flour ones – A simple switch that makes a difference.
• Opt for steel-cut, rolled, or even quick oats rather than instant oatmeal – You’ll savor the natural flavors with a richer texture and no added sugars.
• Snack on popcorn rather than chips – When air-popped and without the butter, it’s a healthy whole grain.
• Try out bulgur, farro, or other whole grains – They are fantastic in salads and pilafs.

Read about Oatmeal Water for Weight Loss in our article that discusses its potential benefits, nutritional content, and how it might support a healthy weight loss journey when combined with a balanced diet and exercise.

Eat Leafy Greens for Volume and Nutrients

Leafy greens are low in calories and high in nutrients, which makes them a weight loss superstar. They also provide volume to your meals, helping you feel fuller without consuming extra calories (6).

Choose from options such as:

• Spinach – Rich in iron and magnesium, perfect for salads or smoothies.
• Kale – Loaded with antioxidants and vitamins A, C, and K.
• Romaine lettuce – Crisp and refreshing, great as a base for salads or sandwiches.
• Arugula – Offers a peppery flavor with calcium and vitamin K.
• Collard greens – Packed with fiber and an excellent source of vitamins A and C.
• Swiss chard – Colorful and full of nutrients, can be sautéed or added to soups.
• Bok choy – Mild taste and ideal for stir-fries or soups.
• Watercress – A peppery leaf rich in antioxidants, great in salads or as a garnish.

Choose Lean Proteins over Fatty Ones

Protein is essential for weight loss and body composition changes (7). It helps maintain lean muscle mass, which promotes a faster metabolism (8).

When choosing proteins, opt for those lower in fat to keep your calorie intake in check. Some great options include:

• Skinless chicken breast – Lean and versatile, can be baked, grilled, or added to salads.
• White fish filets – Packed with protein and low in calories, try baking or grilling them with herbs and lemon.
• Egg whites – Easy to cook and a fantastic source of protein.
• Lean red meat – Good for iron intake but choose cuts with minimal visible fat.
• Low-fat dairy products – A great source of protein and calcium, choose options such as Greek yogurt or cottage cheese.

Use Starchy Vegetables as a Satisfying Side Dish

Starchy vegetables can add variety and satisfaction to your meals without piling on the calories. Examples include:

• Sweet potatoes – A nutrient-dense alternative to regular potatoes.
• Butternut squash – Rich in fiber and vitamin A, great roasted or pureed for soups.
• Beets – Packed with antioxidants and minerals, delicious roasted or pickled.
• Carrots – Loaded with beta-carotene and perfect as a snack or side dish.

These can be replacements for high-calorie sides such as white rice, mashed white potatoes, or pasta. You can also use them as a base for satisfying one-pot meals.

Don’t Shy Away from Healthy Fats

Although fats are calorie-dense, they’re also important for your health and well-being. They help absorb vitamins, provide energy, and keep you feeling satisfied after meals (9).

Choose healthier fats such as:

• Avocado – Packed with monounsaturated fatty acids (MUFAs) that promote heart health.
• Olive oil – Contains MUFAs and is rich in antioxidants.
• Canola and other vegetable oils – rich in polyunsaturated fatty acids, which also support heart health
• Nuts and seeds – A great source of healthy fats, protein, and fiber. Opt for unsalted versions to avoid excess sodium intake.
• Fatty fish – Provides omega-3 fatty acids important for heart health.

Snack on Fruits for Natural Sweetness and Fiber

Fruits provide essential vitamins, fiber, and natural sugars. Compared to processed sweets, they offer a range of health benefits without the added sugars and unhealthy fats. Fresh and frozen fruits are best, as they tend to have the highest nutrient content (10).

Be careful with dried and canned fruits, as they tend to have added sugars (especially canned). Dried fruits are also more calorie-dense due to the lack of water content.

In our article Does Hunger Mean You’re Burning Fat? we explore the complex relationship between hunger signals and the body’s metabolic processes in detail.

Hydrate with Water and Herbal Teas

Proper hydration supports metabolism and overall health (11). Focus on these beverages:

• Water – Essential for life, aim for at least 8 cups a day.
• Green tea – Rich in antioxidants and may boost metabolism.
• Herbal teas – Caffeine-free options to soothe and hydrate.
• Sparkling water – A refreshing, calorie-free alternative to sodas.
• Infused water – Add fruits or herbs for natural flavor without calories.

In our article Myth or Truth? Dehydration to Lose Weight, we examine the misconceptions and potential health risks associated with using dehydration as a weight loss strategy in depth.

If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, start using the BetterMe: Health Coaching app and overhaul your entire life!

What Are the Best Workouts to Lose 100 Pounds?

The best workouts to lose 100 pounds are those you can consistently do and enjoy. It’s essential to find a physical activity that you like, whether it’s lifting weights, running, dancing, or yoga. This will help keep you motivated and make exercise a regular part of your routine.

That being said, some activities have been proven to be more effective for weight loss, such as:

• Cardio workouts – These include activities such as running, cycling, and swimming that get your heart rate up and burn calories (12).
• Resistance training – Also known as strength training or weightlifting, this helps build muscle mass, which can increase your metabolism and help with weight loss (8).
• High-intensity interval training (HIIT) – This type of workout alternates between short bursts of intense exercise and periods of rest or lower intensity. It has been shown to be an effective way to burn fat and increase cardiovascular fitness (13).

It’s also important to incorporate a mix of different types of workouts for overall fitness and to prevent boredom. Aim for at least 150 minutes of moderate physical activity or 75 minutes of vigorous activity each week, along with strength training exercises at least two days a week (14).

Read more: Why Am I Working Out But Gaining Weight?

A balanced weekly routine integrates these exercises to maximize benefits:

• Monday: Cardio (e.g. 30-minute brisk walk) + stretching
• Tuesday: Strength training (e.g. bodyweight exercises) + yoga
• Wednesday: Cardio (e.g. cycling or swimming)
• Thursday: Strength training (e.g. weights or resistance bands)
• Friday: Rest or light activity (e.g. tai chi)
• Saturday: Cardio (e.g. running or jump rope) + Pilates
• Sunday: Flexibility (e.g. full-body stretching or yoga)

Will I Have Loose Skin if I Lose 100 Pounds in a Year?

The likelihood of having loose skin after significant weight loss will vary based on a few factors.

Age is a significant factor. Younger skin tends to be more elastic, which means it can bounce back more easily after weight loss. As we age, our skin loses some of its elasticity, which makes it harder to tighten up after losing a lot of weight.

Skin elasticity itself is crucial. This is largely determined by genetics, so if your family tends to have more resilient skin, you may have less loose skin. On the flip side, if your skin is less elastic, you may notice more sagging.

The speed of weight loss also plays a role. Rapid weight loss doesn’t give the skin enough time to adjust to the new body size, which can result in looser skin. Losing weight at a slower, steady pace—such as the recommended 1 to 2 pounds per week—can help minimize this effect.

Genetics can’t be overlooked. Some people naturally have more collagen and elastin fibers in their skin, which can help it recover better after weight loss.

If you’re concerned about loose skin, there are several strategies you can try to potentially minimize it:

• Strength Training: Building muscle can help fill out some of the space left by fat loss, giving your skin a tighter appearance (14).
• Hydration and Nutrition: Staying well-hydrated and eating a balanced diet rich in vitamins and minerals can support skin health (15).
• Skincare: Regularly moisturizing can help improve skin elasticity. Some people also find that certain topical treatments and massage techniques can be helpful (16). Talk to a dermatologist for more individualized advice.
• Patience and Acceptance: Remember that your body has done something amazing and it may take time for your skin to adjust. Embrace the journey and focus on the overall health benefits of your weight loss.

What Does Losing 100 Pounds Do to Your Face?

Losing 100 pounds is a transformative journey that can have noticeable effects on your face. Your facial features will likely become more defined. Your cheekbones may become more prominent and your jawline can appear sharper.

This is because the fat that was previously masking these features is reduced, which allows your natural bone structure to stand out more. Many people find their faces look more youthful and vibrant post-weight loss.

Your skin may appear more radiant as your diet becomes healthier; limiting added sugar and increasing water intake can improve skin health.

Depending on factors such as age, genetics, and the speed of weight loss, some people may experience loose skin around the face. Skin is incredibly resilient, but it may not snap back entirely after significant weight loss. Regular hydration, a nutritious diet, and skincare routines that include moisturizing and nourishing can promote skin elasticity.

Frequently Asked Questions

• How can I lose 1 pound a day?

Losing 1 pound of fat requires a calorie deficit of approximately 3,500 calories, which isn’t typically safe or even possible in 1 day. Healthy weight loss is about 1-2 pounds per week. Attempting rapid weight loss can lead to nutritional deficiencies and health risks. It’s common for your weight to fluctuate by a pound or two from day to day, but this is due to fluid changes and not actual body fat loss or gain.

• Is it good to exercise for 1 hour a day?

Exercising for 1 hour a day can be beneficial for overall health and weight maintenance, as long as it’s balanced with proper rest and nutrition. It helps improve cardiovascular health, build muscle, and boost mood. However, it’s essential to listen to your body and avoid overtraining.

• Is cardio or gym better for weight loss?

Both cardio and gym workouts are effective for weight loss. Cardio burns calories during the activity, while strength training builds muscle that increases your resting metabolic rate. A combination of both typically yields the best results for weight loss and overall fitness.

• Can I lose weight by only lifting weights?

Yes, you can lose weight by lifting weights as it helps build muscle, which boosts metabolism. However, combining it with cardio and a balanced diet enhances calorie burn and supports more significant weight loss.

The Bottom Line

Losing 100 pounds is a significant accomplishment that requires dedication and perseverance. However, with the right mindset, support system, and healthy eating habits, it’s achievable for anyone. 

Remember to focus on making lasting lifestyle changes rather than quick fixes and always consult a healthcare professional before you start any weight loss journey.