How to Lose 100 Pounds

Ask Theresa is an advice column by Theresa Link. A Virta Health Coach since 2015 and a loyal follower of the ketogenic lifestyle, Theresa is a Registered Dietitian who is an expert in living a metabolically-healthy life. 

Ready to lose 100 pounds? This week, Theresa shares a practical guide to weight loss for Virta members, whether your goal is 20, 50, or 100 pounds. No gimmicks or quick fixes—just realistic timelines, evidence-based strategies, and daily habits that actually work.

‍❓Question:

Hi Theresa,

I just joined Virta, and I’ve set a big goal for myself: I want to lose 100 pounds. I’m excited—but also overwhelmed. I’m not sure where to start. Should I cut out all carbs? Jump into high-intensity workouts? Try fasting? Prep every meal in advance?

This feels like a huge undertaking, and I could really use some guidance on how to take the first steps.

Sincerely,
Looking to Lose in Louisiana

👩💻 Theresa:

Trying to lose weight—whether it’s 20 pounds or 100—can feel overwhelming. But here’s the good news: you don’t have to do it perfectly. You just have to do it consistently. At Virta, we know it’s not about extreme diets or magical willpower—it’s about real habits, real support, and a plan that fits your life.

Let’s break down what weight loss can look like at different milestones—and how to get there without burning out.

Losing 100 Pounds

Losing 100 pounds is a big deal, and it takes time. But many Virta members (like Kristen and Dave) have done exactly that—without calorie counting or hours at the gym. What they did do was show up every day, stick to the plan, and lean on their care team for support.

One of the most powerful tools here is cutting carbs. Getting under 100 grams per day—and often under 50—helps balance blood sugar, reduce cravings, and kickstart fat-burning. On top of that, prioritizing sleep and adding a couple of strength training sessions a week can keep your metabolism strong and your energy up.

Most members who lose 100 pounds do it over 1-2 years, losing about 1–2 pounds a week. That might feel slow, but trust us—it’s the kind of progress that sticks.

Losing 50 Pounds

50 pounds is a big win, and with the right support, it’s totally doable within about 6 months on Virta.

This is where routines matter. Think: 2–3 home-cooked meals a week, fewer processed carbs (like bread, pasta, and sugary snacks), and keeping daily carbs under 100 grams. Movement helps, too - for boosting mood, focus, and blood sugar control. Even a 30-minute walk most days can go a long way.

The real key? Consistency. That’s what moves the needle.

Losing 20 Pounds

Got a smaller goal? You’re still in the right place. Losing 20 pounds doesn’t require a complete overhaul, but it does take intention—and a few smart shifts in your daily habits.

Start small by adding a non-starchy veggie (like broccoli, spinach, or cauliflower) to dinners. Cut back on late-night snacks, which tend to sneak in extra carbs when you’re not even hungry. And log your meals in the Virta app to stay aware and accountable.

Most members see this kind of progress in 2-3 months, especially when they’re following their plan and checking in regularly with their coach.

So… What Actually Affects Weight Loss?

Every journey is different, and there’s no single formula. But a few things do make a difference:

• Starting weight: The more you weigh at the start, the faster and more significant weight you may lose—at least early on.
  
  
• Showing up > being perfect: Small, steady actions beat short bursts of effort every time.
  
  
• Movement does more than burn calories: It boosts sleep, energy, and mood—making it easier to stick to healthy habits. It also plays a key role in keeping the weight off long-term.
  
  
• If you have type 2 diabetes or prediabetes, your progress might be slower—but once you switch to fat burning mode, your progress really picks up speed.
  

Bottom Line

Weight loss on Virta isn’t just about shrinking your waistline. It’s about feeling better, thinking clearer, gaining energy, getting off meds, and finally feeling like you’re in control of your health.

No matter your goal—100, 50, or 20 pounds—you’ve got tools, a care team, and a science-backed plan to get you there. Focus on the small steps you can take today. Log your meals. Reach out to your coach. Keep showing up. You’ve got this—and we’ve got you.

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