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How to Lose 100 Pounds in 6 Months (8 Realistic Steps + Diet Plan)

Weight loss is a journey. It means that you will face challenges and struggles along the way. Success will only come when you conquer these obstacles and focus on your ultimate goal. Losing 100 pounds in six months requires a tremendous amount of discipline and determination. Since you have stumbled upon this article, there is already a huge part of you that wants to commit to weight loss. Below is a list of the most effective ways to drop the pounds and keep them off for as long as you desire.

Lose 100 Pounds in 6 Months

First, the calories per day plan:

In order to lose 1 pound of fat, you need to burn off approximately 3500 calories. Obviously, to burn 3500 calories, you do this by a combination of eating less calories and burning extra calories off by exercising and making some smart lifestyle choices.

Let’s break this goal down further… So 3500 calories (burns off 1 pound of fat) x 100 (goal of losing 100 pounds) = 350,000 calories to be burned (in addition to what is consumed) which sounds like a lot!

Let’s break it down further!! As with most things, if we break the target down into smaller goals, it actually becomes quite achievable: 350,000 calories divided by 6 months = 58,000 calories per month, which on a day to day basis, means a calorie deficit (the difference between calories consumed and calories burned) of around 1900 calories per day is required.

How to achieve a 1900 calorie per day deficit?

Well, most weight loss programs suggest not dipping below 1200 calories per day as anything lower can cause your body to hold onto excess energy and store it as fat. So let’s set the daily calorie goal at 1200 calories consumed in food and drink (we’ve included some resources for 1200 calorie per day diet plans at the end of this article).

A 250 pound female will typically burn 2500+ calories per day just to live (to function, feed organs etc – we all have a baseline calorie expenditure per day just to live). So automatically, by restricting daily food intake to 1200 and burning 2500, we’ve got an 1200 calorie per day deficit – great!

What about the extra 7000? Well, that comes from regular exercise and smart lifestyle choices – let’s take a look at those because with some consistency and discipline – you can get to your weight loss goal!

Steps To Losing 100 Pounds

Eat Heavy Breakfast

Eating breakfast each day is a fantastic help on a weight loss diet

People who eat heavy breakfast tend to lose more weight than those who skip it. Studies have shown that starting your day with a high-protein meal will help you feel fuller for longer. In order to make this tip more effective, your food intake should be lesser as the day progresses. Aim to consume a 350- to 400-calorie meal with at least 25 grams of lean protein.

Take Photos of What You Eat

People tend to feel either guilty or pleased when they see photos of what they consumed in the past. If you love posting photos in social media, then, consider including images of the food you eat every day. You can also save them in a folder on your phone or computer for future review. Check these photos before eating your meals or snacks, and they can help you stay mindful with what you consume.

Stock Only Healthy Food Options

You can easily avoid the unhealthy foods and drinks by keeping them out of sight. Purge your home of the unhealthy treats that you cannot resist. You can take a step further by stocking your shelves and kitchen with only healthy food options that are easy to reach and eat. Place fresh fruits and vegetables at the eye level, instead of inside the drawer. You are more likely to grab them when you go to the kitchen.

Join Support Groups

Guide to losing 50 pounds

A support group can help you deal with weight loss better than going through it on your own. You will gain encouragement, perspective, tips, and – sometimes – a little competition. The people in this group are going through the same journey as you, and their success stories will keep you going. Some groups even organize weight loss challenges that will encourage friendly competition among their members.

Hire a Personal Trainer

strength training to help with fat loss

Read Our Recent Article > How to Lose 40 Pounds Quickly!

A lot of people are clueless about where and how to start. This is where hiring a personal trainer comes in. You will be given structured programs that you can follow. The personal trainer will guide you throughout the program, and help you deal with your obstacles along the way. If you can get somebody with a background in physical therapy, then they might be able to address certain medical issues.

Monitor Your Progress

counting calories is a useful tactic when losing 40 pounds

You can stay consistent throughout your weight loss journey by keeping a journal. Keeping track of your progress will help you see your strengths and weaknesses. It will also make you accountable for what you eat and do. You can either keep a notebook or download a mobile application, whichever you prefer.

Build Lean Muscle Mass

best tactics for getting rid of saddlebags

Weight lifting is essential in fat loss because you are building muscles, while torching the excess body fat. Many people believe that doing cardio every day will help keep the weight off. While this is partly true, incorporating strength training in your routine can further boost your metabolism. You will feel stronger, too. In addition, your body actually burns additional calories through each day to keep your lean muscle mass alive – so every little bit of muscle tone you grow not only gives you great shape and tone, it also acts as a free fat burner!

Drink Plenty of Water

Water contains zero calories. It will also keep you feeling full for longer, and stay energized throughout the day. If you want to lose weight, then aim to drink at least eight glasses of water a day. You will need more when you sweat more. If you hate the taste of water, then try infusing it with lemon or mint for that added flavor.

Related article: How to Lose 15 Pounds in A Week (Can It Be Done?)

1200 calorie per day diet plans:

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About the author


Thank you for reading my article! I am Holly Nunan, a mother of three daughters aged four, six and eight. I'm an Exercise Physiologist with a passion for exercise, fitness, raising healthy children and natural and alternative remedies. I have a simple mission to help each reader that comes to our website to take away one new piece of healthy information that they can immediately apply to their life. If I've helped you find that today, it's mission accomplished!