Losing 100 pounds (45 kg) takes approximately 90–45 weeks depending on your rate of loss. At the safe rate of 1–2 lbs per week (0.5–1 kg/week), plan for 21–10 months. Each pound of fat contains roughly 3,500 calories, so a daily deficit of 500 kcal burns about 1 lb per week; 1,000 kcal/day burns about 2 lbs per week. Sustainable weight loss combines moderate calorie reduction with regular
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