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At 100 lbs overweight, men 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
2,000
cal/day target
Daily deficit
750 cal/day
Target calories
2,000 cal/day
Weekly loss rate
1.5 lbs/week
Time to goal
67 weeks (15.5 months)
208g
protein
62g
fat
152g
carbs
For men 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.
At a safe and sustainable rate of 1.5 lbs per week, losing 100 lbs takes approximately 67 weeks (15.5 months). This rate preserves muscle mass and makes the weight loss easier to maintain long-term. Faster rates are possible but increase muscle loss and rebound risk.
At 100 lbs overweight, men 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.
A 750 calorie daily deficit will produce about 1.5 lbs of fat loss per week. For a typical man, this means eating approximately 2,000 calories per day. Use a TDEE calculator for a personalized number based on your exact height, weight, age, and activity level.
The best diet is one you can sustain. Focus on a moderate calorie deficit (750 cal/day) with high protein (208g daily). Fill the rest with whole foods: vegetables, fruits, whole grains, lean meats, and healthy fats. No specific diet (keto, paleo, intermittent fasting) is required. Calorie deficit is what drives fat loss.
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