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At 100 lbs overweight, women face serious health consequences including dramatically elevated cardiovascular risk, metabolic syndrome, and reduced life expectancy. The priority should be sustainable, gradual weight loss under medical supervision. Even modest initial weight loss (10-20 lbs) produces immediate health benefits. Do not attempt extreme diets or rapid weight loss.
100
lbs to lose
1.5
lbs/week
15.5
months
1,500
cal/day target
Daily deficit
750 cal/day
Target calories
1,500 cal/day
Weekly loss rate
1.5 lbs/week
Time to goal
67 weeks (15.5 months)
188g
protein
47g
fat
82g
carbs
For women 100 lbs overweight: Consult a physician before starting. Begin with a 500-750 cal/day deficit. Start exercise with walking (even 10 minutes counts) and gradually increase duration. Swimming and water aerobics are excellent for joint protection. Focus on the first 20 lbs, which will produce the most dramatic health improvements. This is a marathon, not a sprint. Consider professional support (dietitian, trainer, therapist).
Walking is the priority. Start with whatever duration is comfortable (even 5-10 minutes) and increase by 5 minutes per week. Swimming and recumbent cycling are excellent. Avoid high-impact exercise entirely. Chair-based exercises for strength. Medical clearance recommended before starting any exercise program.
Aim for 188g of protein daily (about 0.8g per pound of current body weight). High protein during weight loss preserves muscle mass, keeps you full longer, and has a higher thermic effect (your body burns more calories digesting protein). Spread intake across 3-4 meals.
Loose skin is unlikely after losing 100 lbs. At this amount of weight loss, skin typically retracts fully within 6-12 months. Factors that help: lose weight slowly (1-1.5 lbs/week), stay hydrated, maintain muscle through resistance training, and eat adequate protein.
Yes. Weight loss is primarily driven by calorie deficit, not exercise. You can lose 100 lbs through dietary changes alone at 1.5 lbs/week. However, exercise preserves muscle mass during weight loss, improves health markers independently of weight, and makes maintenance easier. If you can exercise, you should.
Being 100 lbs overweight typically results from a sustained calorie surplus of 479 calories per day over time. This is not a moral failing. It can result from lifestyle changes, stress eating, medication side effects, hormonal shifts, sedentary work, or simply not knowing your calorie needs. The cause matters less than the solution.
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