Do you want to shape your body for summer or an upcoming event in 90 days and wondering how much weight can I lose in 3 months? Well, it varies from person to person depending on different factors such as initial weight, body type, genetics, and dedication.
According to the Centers for Disease Control and Prevention (CDC), on average, a person (man and woman) can lose up to 1 to 2 pounds per week steadily and in a healthy way. That means, you can lose between 12 to 24 pounds weight in 3 months.
To maximize the weight loss results and minimize the risk of regaining any lost weight, be sure to follow a healthy diet and exercise routine, and drink plenty of water. With a little bit of hard work and dedication, you can easily lose the weight you want in just three months period!
Running short in time? Read the guide to lose weight fast in 2 months.
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What Amount of Weight Can You Actually Lose in 3 Months?
After a detailed survey and reading some science-based results, an overweight person can lose between 12 to 24 pounds in three months. That means you can reduce 5.4 kg to 11 kg in 90 days. This amount of weight loss is considered healthy, safe and sustainable.
As we have seen that many trainers and bloggers claim that you can lose up to 40 pounds in 90 days. That’s true in some cases but it’s not healthy to reduce that much weight in such a short time. In addition, such a drastic drop in your body weight can cause multiple health problems, or you are likely to regain weight because of the Yo-Yo effect.
It is advised to lose weight slowly and steadily to maintain good health.
Tips to Lose Weight Fast in Three Months: Effective Strategies
If you want to lose weight fast in three months, then you need to make some changes in your lifestyle and follow a healthy diet and workout routine. Below are some effective strategies to help you shed maximum pounds in 3 months:
1. Follow a Moderate Calorie Deficit
Weight loss is all about eating fewer calories than your body needs, to create a deficit so that the body can use stored energy. But, eating too few calories can lead to nutrient deficiencies and other health problems.
To lose weight at a safe and sustainable rate of 1-2 pounds per week, create a calorie deficit of 500-600 calories per day if you weigh around 200 pounds.
2. Eat Plenty of Protein
Protein is an important nutrient for weight loss. It helps to reduce appetite, preserve muscle mass and increase metabolism. Plus, it provides strength to the muscle tissues and keeps them strong while losing fat. Aim for at least 0.5 grams of protein per pound of body weight (men and women), or around 110 grams per day if you weigh 200 pounds.
The best protein resources for weight loss are lean meats, fish, eggs, dairy products, legumes, tofu, nuts and seeds.
3. Avoid Processed Foods and Sugar
Processed foods are high in calories, unhealthy fats and sugar. They can also lead to cravings and weight gain. Therefore, it’s important to avoid processed foods, sugary drinks and snacks if you want to lose weight. Instead, focus on eating whole, unprocessed foods such as fruits, vegetables, healthy fats and lean protein.
As we have seen various weight loss diet plans are recommended by professionals, but not all of them work as they describe. However, ketosis has shown great results over the years. If you want to follow a strict diet to lose extra pounds efficiently, we advise following a keto diet plan to lose weight in 3 months.
4. Increase Fiber Intake
Fiber is a nutrient that helps to keep you feeling full and satisfied after meals. It also helps to prevent cravings and overeating. Plus, fiber provides good strength to the muscles.
The recommended intake of fiber is 25 grams per day for women and 38 grams per day for men. Good sources of fiber include fruits, vegetables, legumes, nuts and seeds.
If you are fond of bread and have been on high-carbs diets for a while, it will be hard for you to cut-off bread. Try consuming brown seeded bread or bran bread and slowly reduce the quantity. These bread have more fiber than the normal white ones.
5. Drink Plenty of Water
Water is essential for weight loss. It helps to keep you hydrated, prevent cravings and increase metabolism. Plus, it flushes out toxins from the body.
The recommended intake of water is 8-10 glasses per day for both women and men. Doctors advise drinking more water as the morning starts and reducing frequency as the sun sets.
Note: do not overfill yourself with excessive water intake, it might get stored and reverse the weight loss results.
6. Cardio 3-5 Days a Week
Cardio is an important part of any weight loss program. It helps to burn calories, improve heart health and boost metabolism. In addition, cardio exercises increase stamina to stay active for long. Aim for at least 30 minutes of cardio 3-5 days a week. This can be anything from walking, jogging, biking, HIIT, rowing, boxing, swimming, and hiking for weight loss.
For girls, HIIT exercises have an added advantage. Not only do they reduce fat to bring out an attractive body shape, also they don’t let the extra fat to be deposited in the boobs and thighs. So if you are worried about your increasing bra size, start HIIT exercises along with a calorie deficit diet.
7. Strength Training 3-4 Days a Week
In addition to cardio, strength training is also important for weight loss. It helps to tone the muscles, preserve muscle mass and strengthen the body. Strength training 3 days a week, using moderate to heavy weights. This can be done by lifting weights at the gym or through bodyweight workouts such as squats, lunges, pushups and pull-ups.
We recommend lifting weight and increasing it as you get comfortable. Some of the best strength training for weight loss are deadlifts, clean and press, weighted squats and overhead press. These exercises help to tone the whole body while burning a lot of calories.
8. Cut Down on Alcohol
I wonder why there isn’t much talk about cutting alcohol in weight loss plans. Perhaps the trainers don’t want to get caught! Alcohol is high in calories and sugar. It can also lead to cravings and weight gain. Therefore, it’s important to limit alcohol intake if you want to lose weight.
Actually, it is best to cut off alcohol from your daily routine. Aim to consume a couple of drinks weekly or occasionally.
9. Get Plenty of Sleep
Sleep is important for overall health and weight loss. Lack of sleep can lead to cravings, overeating and weight gain. In addition, it can also affect metabolism and energy levels. Therefore, aim for 7-9 hours of sleep each night.
Doctors advise sleeping 8 hours each night for a healthy body and mind. Your body restores and heals itself and it requires that much time continuously for proper reconditioning. Plus, it improves metabolism and blood flow to obtain good health.
10. Walk More
Walking is a great form of exercise that can help with weight loss. It’s easy to do and doesn’t require any special equipment. Plus, it can be done anywhere, anytime. Just make sure to walk everywhere like for groceries, office, meeting a friend, etc.
Aim for at least 30 minutes of walking each day. You can even break it up into 10-minute increments throughout the day.
In addition, a proven fact – walking for about 15 to 20 minutes before going to bed will speed up weight loss.
Importance of Maintaining Healthy Weight
Maintaining a healthy weight is important for overall health and well-being. It can help to reduce the risk of chronic diseases such as heart disease, high blood pressure, stroke, cancer and diabetes. In addition, it can help to improve mood, energy levels and self-esteem.
Read how losing weight lowers hypertension.
On the other hand, a smart and excessive-fat-free body looks attractive. According to medical science, people who weigh as per BMI are more active and resistant to getting sick.
To maintain a healthy weight, you should eat a balanced diet and make exercise a habit. Make sure to include plenty of fruits, vegetables, whole grains, lean protein and healthy fats in your diet. And aim for at least 30 minutes of cardio and strength training each day.
In addition, it’s important to drink plenty of water, get plenty of sleep and walk more. These are all simple ways to maintain a healthy weight without too much effort. Just make sure to stay consistent, motivated, and be patient – you will see results over time!
Final Words
Now you know how much weight you can reduce in 3 months. By following the above-mentioned strategies, you can lose anywhere between 12 to 24 pounds in 90 days – and that’s a significant amount of weight loss in just three short months.
It’s important to follow a healthy diet and exercise regularly. Make sure to focus on cardio exercises and strength training, while avoiding processed foods and sugary drinks. With a little bit of hard work and dedication, you can easily lose the weight you want in just a few short months!
Frequently Asked Questions: (FAQs)
How much weight can I realistically lose in 3 months?
You can realistically lose between 12 to 24 pounds in 3 months. And in kg, you can lose 5.4 kg to 11 kg in three months.
If you are looking to lose a significant amount of weight, you can lose up to 10% of your body weight in just three months. However, this requires a lot of hard work and dedication. Make sure to focus on healthy eating and exercise, while avoiding processed foods and sugary drinks.
Can I lose 30 pounds in 3 months?
Yes, you can lose 30 pounds in 3 months. However, this requires a lot of hard work and dedication. You will need to cut down on simple carbs and processed foods, while increasing your intake of fruits, vegetables, and lean protein. In addition, you should aim for at least 30 minutes of intense cardio and strength training each day.
How can I drastically lose weight in 3 months?
You can lose weight drastically in 3 months by following a healthy diet and workout routine. Avoid simple carbs and processed foods, while increasing the intake of protein and fiber. Plus, you will have to create a calorie deficit but make sure not to go too low as it can have negative impacts on your health. Try to aim for at least 30 minutes of cardio and strength training each day.
