How much weight can I lose in 3 months? In 3 months, you can lose up to 24lbs. The CDC recommends that an average weekly weight loss is 1 to 2 pounds per week. So, if you lose 2 pounds per week then that comes to 24 pounds in 3 months. To lose body fat and weight you need to be in caloric deficit which means burning more calories than you consume.
One of the best ways to lose weight is to eat in a balanced healthy way. And this would be eating in a way where you can consume fruits, vegetables, lean proteins, complex carbs, healthy fats, etc. The more fiber you eat the more it will fill you up and make you eat less food.
How much weight can I lose in 3 months? iStock-photo credit: Prostock-studio
Drinking water between meals can help reduce your appetite and make you eat less food. From a health and wellness perspective if you drink up to 8 glasses of water daily it is great for your digestive system. Replacing fruity drinks or soda with water is one of the healthiest ways to lose weight.
Incorporating more protein rich foods in your diet can also help make you feel more fuller and suppress your appetite. A 2020 research study showed that following a high protein can help with weight loss for a period of 6 to 12 months. Some good protein foods to eat are chicken, turkey, fish, beef, steak, tilapia, etc.
Some of the best fiber foods to eat are fruits and vegetables. Some good fruits to eat are bananas, apples, oranges, peaches, strawberries, etc. Some good vegetables to eat are broccoli, spinach, green beans, Brussel sprouts, etc. There are two types of fiber and that is insoluble and soluble fiber. Insoluble fiber provides the bulk of your stool and soluble fiber helps to keep you feeling fuller for a longer period.
A 2019 research study revealed that obese patients that consume dietary fiber have helped them adhere to their eating diet plans.
Diet is important when it comes to weight loss, but exercise is just as important. When you combine both collectively together it is a dangerous combination.
Cardiovascular workouts are important because they exercise the heart and help to burn calories. Some good cardio workouts are swimming, walking, cycling, gardening, dancing, etc. The CDC recommends at least 150 minutes moderate exercise per week. Or at least 75 minutes of high intensity per week.
Resistance training workouts help to build muscle and burn fat. The more lean muscle mass you have the faster your metabolism will be.
The Bottom Line is you can lose a minimum of 12 pounds and up to 24 pounds in 3 months in a healthy way. Especially if you eat in a balanced way that puts you in caloric deficit. And, if you do cardio and weight-training at least 3 to 4 days a week. Combining both diet and exercise regularly is key to help you lose up to 24 pounds in 3 months.
If you have any interest in trying any of our online diet and weight loss programs to help you shed body fat and achieve your best body, then click on the link below.
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