In this era of automated software and machines, people are used to getting results promptly. This is why many people also expect the same when it comes to losing weight. You may want to shed those extra pounds promptly for an event or other reasons.
Of course, there is only a specific amount of weight you can lose in a given time period. This is because many factors, such as your height and amount of fat, affect weight loss. If you want to lose weight in three months, here is a guide about how many pounds you can shed and how.
How Much Weight Can I Lose Realistically In 3 Months?
Typically, an average person can lose one to two pounds per week. This means you can expect to lose about four to eight pounds within a month. Of course, this is mainly true for people with a lean build and 10 to 20% of fat.
Meanwhile, people with more than 25% body fat can easily lose two to four pounds every week. Keeping these values in mind, an average person can lose about 12 to 24 pounds within three months. The exact weight loss depends mainly on your exercise routine and diet.
You must also remember that you should start immediately if you want to lose weight in three months. It is also advisable to avoid cheat days by having high-calorie meals.
Another thing you must do is consult your doctor before going on a diet. This is an essential thing to do if you suffer from health problems such as hypertension. Consulting a doctor will also allow you to create the best diet plan to lose weight safely and healthily.
How To Lose Weight In 3 Months Exercise Tips
Losing significant weight in three months is possible if you form a workout routine. So here are some exercise tips that will make your weight loss journey easier:
Do Weekly Cardiovascular Exercises
Cardiovascular exercises such as jogging, walking, swimming, running, and cycling are one of the top ways to lose weight. Typically, you must exercise 150 minutes every week by incorporating high-intensity activities into your routine.
Exercising regularly not only helps you to lose weight faster but also enables you to maintain the new weight more easily. Of course, remember that you must also control your diet for effective weight loss.
Perform Strength Training Exercises Weekly
Strength training is another essential part of weight loss because it allows you to build muscle mass while losing fat. Weightlifting is one of the top activities that come under this category. Pilates can also help you lose weight without engaging yourself in intense activities.
Isometric exercises such as pushups may also help you lose weight steadily in three months. Remember that your workout routine must include at least one or two days of strength training. If you perform such activities daily, your muscles will not be able to recover properly.
Consult A Personal Trainer
Some people can lose weight by forming an exercise routine on their own. However, some require the supervision of a personal trainer to follow their weight loss plans. You may also need someone to keep your diet in check and ensure you do not miss workout sessions.
So consulting with a personal trainer can be helpful for various reasons. The fitness professional can also teach you how to use different gym equipment. They can also plan a workout routine for you and ensure you stay motivated throughout the three months.
Recommended for you: 10 Mental Health Benefits of Physical Exercise
How To Lose Weight In 3 Months Diet Tips
Exercising allows you to lose weight but only to a certain extent. If you don’t make dietary changes, you may not be able to see efficient results. So here are the top three diet tips that will help you lose weight effectively:
Have Lean Protein With Every Meal
Protein is an essential part of the diet because it helps with growth and supports weight loss. This is why you must include it with every meal to maintain a calorie deficit easily. Chicken, eggs, dairy products, and legumes are some of the top things to include in your diet.
Meanwhile, you should avoid meals with high carbs or fat to maintain your calorie intake. Typically, you must consume 46 to 56 grams of protein daily to meet your body’s requirements. So you can easily fulfill this requirement by having 3 to 4 ounces of protein with every meal.
Consume Fruits Instead Of Unhealthy Snacks
Maintaining a diet can be difficult because of cravings for snacks. That is why you should consume fruits in between meals to avoid indulging in unhealthy items. The best part about fruits is that they are nutrient-rich, offer vitamins, and are low in calories.
Typically, you should have one to two servings of fruit daily to fulfill your other nutrient requirements. Besides that, you can also incorporate three to four servings of vegetables, such as carrots, broccoli, and tomatoes, into your diet.
These items will allow you to stay full until your next meal so that you don’t find the need to snack on junk food.
Drink Adequate Amount Of Fluids
Staying hydrated is also essential for weight loss because thirst can also stimulate hunger. This is why you must have at least 8 glasses of sugar-free liquids daily. You should also keep track of the amount of water you intake daily for efficient weight loss.
Another you must remember is to avoid sweetened beverages such as sodas, sports drinks, fruit punches, and energy drinks. These can increase your calorie intake significantly and prevent you from maintaining a deficit.
This is everything you need to know about how much weight you can lose in three months. Typically, you should expect to shed 12 to 24 pounds within 12 weeks. Of course, you may lose more weight if you have high body fat.
Remember that exercising regularly while maintaining a healthy diet is necessary for weight loss. It is also essential to consult your doctor if you suffer from health complications before making any specific dietary changes.