Since slower weight loss is generally thought to be safer, three months is a good amount of time to lose a considerable amount of weight. In that time period, it’s safe to aim to lose about 12 to 20 pounds which comes out to be about 1 to 2 pounds per week.
Good for you! The Center for Disease ControlTrusted Source (CDC) recommends that people who are looking to lose weight aim to lose between 1–2 pounds per week for safe, healthy weight loss. This not only helps you avoid unhealthy means of weight loss, but is much more likely to correlate with long-term weight loss. ( 1, 2)
Depending on how many pounds you have to drop and your efforts you should be able to easily get rid of 10 pounds in a month. How much weight can you lose in a week will be much better than the 1-2 pounds the CDC says is possible.
So if you haven’t worked out in ages and have an extremely poor diet then you could easily lose 10-20+ pounds over the next 30 days. All by making some dramatic changes in sticking with your diet and workouts. So if you’re overweight or obese then losing a lot of weight quickly is going to be perfectly safe.
How much weight can I lose in 3 months?
At a weight-loss rate of 2 pounds per week, you can lose as much as 24 pounds in the three-month timeframe.
2. Manage Your Calories to Meet Your Goal. If your goal is to lose about 12 pounds in three months, that’s about a pound a week, which means you’ll need to burn 500 additional calories every day, either by cutting those calories from your diet or burning them via exercise (or a combination). Advertisement.
While fad diets can help you cut calories quickly, they’ll probably do more harm than good. Building healthy habits you can keep up for the longer term is a better idea. Keep these tips in mind: 1 Prioritize whole foods. Fill your plate with fruits and vegetables in a wide range of colors. Veggies are rich in vitamins and fiber, a nutrient that helps keep your digestion regular, according to the Academy of Nutrition and Dietetics. 2 Include carbohydrates. Despite what current diet trends say, carbohydrates are another part of a healthy diet. While you should enjoy a croissant (or two) every now and again, you’ll want to eat mainly whole grains or healthy carbohydrates like brown rice, sweet potatoes or whole-grain pasta. 3 Make sure you eat enough protein. Eating enough of this macronutrient will help you hold onto muscle mass and keep your energy up while you’re in a calorie deficit, according to the Mayo Clinic. To keep your overall calories low, prioritize lean protein sources such as poultry, fish or low-fat dairy. 4 Consider the Mediterranean diet. Although it’s not strictly a weight-loss diet, research has linked the Med diet to lower body weight and BMI. Plus, it checks all the boxes when it comes to whole foods, healthy carbs and lean protein.
You can find your maintenance calorie value by tracking your food for several days using either a food diary or tracking app, such as LIVESTRONG.com’s MyPlate app. Then, assuming you don’t gain or lose any weight, you can use this value as the baseline for your calorie deficit.
That’s because there’s about 3,500 calories in one pound of fat, according to the Mayo Clinic. In order to create a calorie deficit, you first need to know how many calories you need to maintain your current weight (your maintenance calories ).
Why Fast Weight Loss Isn’t Safe. The deficit needed to lose 30 or 40 pounds in three months is unsustainable and probably won’t allow you to take in the necessary calories for good health and energy. Plus, the results you see probably won’t last in the long run. On an extremely low-calorie diet, it can be hard to give you body all …
Advertisement. Especially if you have any underlying conditions, it’s a good idea to talk to your doctor before you start your weight-loss journey, to make sure your weight-loss goal is a healthy one and to determine if there’s anything in your medical history that might make it more difficult to shed pounds. 2.
Does cardio help you lose weight?
Bollig says that cardio can definitely assist in weight loss, but that it isn’t necessary if you’re not into it. “It’s important to keep in mind that you do not need to do cardio to lose fat. You can lose fat by restricting caloric intake, and by doing other types of training like resistance training, weight training, HIIT, …
In fact, cortisol can cause the body to metabolize calories slower, according to a study published in the Journal of Biological Psychiatry. Keeping your stress in check by nixing the things that trigger it, or by managing your daily stress with self-care techniques, is super important for weight loss efforts to work.
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