While it’s certainly possible to lose a lot of weight in a short period of time, it’s important to do so in a healthy way. That means not crash dieting or engaging in other unhealthy behaviors that can do more harm than good in the long run. With that in mind, here we’ll explain some of the most effective ways to lose 70 pounds in 3 months.
Read the 10 fastest ways to lose weight for women.
It’s no secret that obesity has reached epidemic proportions in the United States. According to the National Institutes of Health, more than one-third of adults and one in six children are obese. And while there are many factors that contribute to this statistic, one of the most significant is our sedentary lifestyle.
After all, carrying around extra weight puts you at risk for a number of health problems, including heart disease, stroke, and type 2 diabetes.
The good news is that you can lose 70 pounds fast just in 3 months, and you don’t have to starve yourself or spend hours at the gym to do it.
Wondering what will happen to your body after such a significant weight loss? Read the benefits of losing 50 pounds.
Table of Content
Effective Strategies To Lose 70 Pounds In 3 Months:
Losing 70 pounds of weight can be a challenging and frustrating process, but it is possible to see significant results in a relatively short amount of time. It will require a significant amount of calorie deficit and a well-disciplined workout plan to burn a lot of calories.
If you need to lose 70 pounds in 90 days for an upcoming event, to obtain summer, or for some alarming health issue, below are the tips for the fastest way to lose 70 pounds:
1. Cut Out All Unnecessary Calories
Most people consume more calories than they realize on a daily basis. And when you’re trying to lose weight, those extra calories can quickly add up.
The first step to losing weight is cutting out all unnecessary calories. That means eliminating sugary drinks, processed snacks, and anything else that’s high in calories but low in nutrition.
Instead, focus on eating whole, unprocessed foods like fruits, vegetables, and lean protein. These foods are not only more filling, but they’re also more nutrient-dense, so you’ll be getting the most bang for your buck calorie-wise.
2. Create A Calorie Deficit
One of the most effective ways to lose weight is to simply consume fewer calories than you burn. This may sound easy in theory, but in practice, it can be a bit more challenging.
To make things easier, start by tracking your calorie intake for a week or two. Once you have an idea of how many calories you’re eating on a daily basis, you can begin to cut back.
To lose 70 pounds fast, a good rule of thumb is to aim for a calorie deficit of 1000+ calories per day. This means consuming 1000 fewer calories than you burn each day. While this may seem like a lot, it’s actually not as difficult as it sounds. For example, if you’re eating 3000 calories per day, aim to consume 1800-2000 calories instead.
3. Focus On Healthy Eating
While it’s important to create a calorie deficit, it’s also crucial that you’re eating the right foods. Simply cutting calories without paying attention to the quality of your diet will not lead to sustainable weight loss. You need to fuel your body with nutrient-rich foods that will help you feel your best.
Instead, focus on eating healthy, whole foods like fruits, vegetables, lean protein, and whole grains. These foods are not only more filling, but they’re also more nutrient-dense, so you’ll be getting the most bang for your buck calorie-wise.
Also, replace white bread and pasta with brown bread, brown rice and whole-grain food items.
If you want to lose weight, you need to avoid unhealthy foods. These include high-fat, high-sugar, and high-calorie foods.
Examples of healthy foods:
- Fruits: Apples, bananas, strawberries, grapefruit, etc.
- Vegetables: Broccoli, carrots, spinach, kale, etc.
- Lean protein: Chicken, fish, tofu, beans, etc.
Examples of unhealthy foods include:
- Cookies
- Cake
- Ice cream
- Potato chips
- French fries
- Pizza
- Hamburgers
4. Incorporate Exercise Into Your Daily Routine
Exercise is another important piece of the weight-loss puzzle. Not only does it help to burn calories, but it also helps to build muscle, which in turn helps to burn more calories.
Generally, a 30-minute cardio workout can burn around 200-300 calories depending on the intensity. And a one-hour weight training session can burn around 250-350 calories. The more calories you burn, the faster you reach your weight loss goal.
Since our weight loss goal is quite high and running short on time, we need to make sure of regular exercise to burn at least 1000 calories, 5-6 days a week.
Combine cardio and strength training. Cardio exercises such as running, biking, rope jumping, or swimming are great for burning calories and helping you lose weight. And strength-training exercises such as lifting weights can help build muscle, which will build muscles and burn stored fat to lose weight.
Try wearing a sauna suit while exercising, it will increase your body temperature to boost your metabolism and burn more calories than you normally do.
5. Increase Your Physical Activity Level
To make things easier to reach the desired weight, simply increase your physical activity level in general along with a healthy diet and exercise routine. This means adding more movement into your day-to-day life, even if it’s not structured exercise.
For example, take the stairs instead of the elevator, park further away from your destination, or stand up while you are on the phone. These small changes can add up over time and help you burn more calories, leading to weight loss.
You can also try skateboarding for short commutes, it is a good physical activity to burn calories and have fun while riding.
6. Eat Small Portions
Another way to make weight loss easier is to eat smaller portions. This will help you to feel full on fewer calories, making it easier to create a calorie deficit. And not to forget, eat more frequently – probably 4-5 short meals a day. Count your daily calories and divide them into your periodic eating.
A study published in the journal Obesity found that people who ate smaller portions lost more weight than those who ate larger portions.
To do this, start by using a smaller plate at meals to control portion sizes and make it seem like you’re eating more food than you actually are.
You can also try pre-portioning your snacks and meals or using portion control tools like measuring cups or scales. Just make sure you are not overeating and will make portion control easier.
7. Watch What You Drink
In addition to what you eat, it’s also important to pay attention to what you drink. Many beverages are high in calories and can quickly add up.
For example, a 12-ounce can of soda has about 150 calories, and a Grande Frappuccino from Starbucks has 380 calories. That’s a lot of calories for something that doesn’t even fill you up!
Instead, focus on drinking water, unsweetened tea, green tea, sparkling water, or Alkaline water. These beverages are low in calories and will help to keep you hydrated, which is important for weight loss. Green tea will boost your metabolism to burn calories even while you resting.
If you are so fond of beverages and finding it hard to cut them all at once, we recommend Celsius because it helps with weight loss.
If you are looking for something a little more exciting than water, try adding a squeeze of fresh lemon or lime, or a splash of 100% fruit juice.
8. Get Enough Sleep
Sleep is an often-overlooked but important part of weight loss. When you don’t get enough sleep, your body produces more of the stress hormone cortisol. This hormone has been linked to increased appetite and cravings for unhealthy foods.
Getting enough sleep is crucial for weight loss success. Shoot for 7-8 hours of sleep per night. If you have trouble sleeping, try some of these tips:
- Establish a regular sleep schedule
- Avoid caffeine and alcohol before bed
- Create a relaxing bedtime routine
- Keep your bedroom dark and cool
- Limit screen time before bed
9. Things To Eat Before Going To Bed
It is often said that we should not eat late at night because it can lead to weight gain.
But that’s not entirely true.
It is not the time of the day that matters, but rather what you eat.
There are some foods that can actually help you lose weight, and they can be eaten at night.
Here are some examples:
Almonds: Almonds are a good source of fiber, protein, and healthy fats. They can help you feel full and may reduce your cravings for late-night snacks.
Cottage cheese: Cottage cheese is a good source of protein and calcium. It can help you feel full and may reduce your cravings for sugary snacks.
Greek yogurt: Greek or Activia yogurt is a good source of protein and calcium. It can also help you feel full and may reduce your cravings for late-night snacks.
Oatmeal: Oatmeal is a good source of fiber and protein. It can help you feel full and may reduce your cravings for sugary snacks.
Try including these foods in your dinner to achieve 70 lbs weight loss goal.
Also, read how to tighten loose skin after weight loss.
Final Words
If you want to lose 70 pounds in 3 months, you need to focus on both your diet and exercise. Try making small changes to your diet such as eating smaller portions more frequently, eating whole foods instead of processed foods, drinking more water, and including some of these foods in your meals.
You should also aim to get at least 60 minutes of exercise 6 days a week. These changes will help you to create a healthy lifestyle that will lead to long-term weight loss success.
Frequently Asked Questions: (FAQs)
How long does it take to lose 70 pounds?
Losing weight is a process that depends on numerous factors, including your starting weight, your diet, and your level of activity. That said, it is generally accepted that you can safely lose about 1-2 pounds per week. This means that, on average, it would take 35-40 weeks to lose 70 pounds. However, it’s important to keep in mind that this is just a general estimate – your actual rate of weight loss may be faster or slower depending on your individual circumstances.
How many pounds is realistic to lose in 3 months?
The amount of weight you can lose in 3 months depends on numerous factors, including your starting weight, diet, and level of activity. A healthy rate of weight loss is 1-2 pounds per week, which means losing 8-16 pounds is a realistic weight loss in 3 months.
Can I Lose 70 lbs in 4 months?
Yes, it is possible to lose 70 lbs in 4 months. However, this will require a significant amount of effort and commitment. You will need to focus on both your diet and exercise, and make some lifestyle changes in order to lose the weight and keep it off. While it may be challenging, it is possible to reach your weight loss goals with dedication and hard work.
Is it realistic to lose 50 pounds in 3 months?
Yes, it is possible to lose 50 pounds in 3 months. You’ll need to burn more calories than you consume each day and make some lifestyle changes in order to lose weight and keep it off.
