As a weight-loss goal, 30 or 40 pounds is totally achievable — but not in three months. Instead of placing all your focus on the scale, prioritize building healthy habits.
This will help you shed weight gradually and your new lifestyle will help you keep it off. By Bojana Galic Updated April 3, Jill Corleone is a registered dietitian with more than 20 years of experience.
Bojana Galic. She is a graduate of the Arthur L. To lose weight in three months, aim to count calories, eat smart and get active. Video of the Day. Tip Trying to lose more than about 24 pounds in three months can be risky for your health. How to Lose Weight in 3 Months. Ready to get started? Here's your game plan:. Set a Realistic Weight-Loss Goal. For people assigned female at birth:. Source: Academy of Nutrition and Dietetics. For people assigned male at birth:.
Eat Wisely to Lose Weight. Veggies are rich in vitamins and fiber, a nutrient that helps keep your digestion regular, according to the Academy of Nutrition and Dietetics.
You should aim to lose no more than 2 pounds a week, as losing weight too quickly can lead to muscle loss, fatigue and the likelihood that you'll regain your lost weight. To help you lose the weight, you need to follow a diet that limits your calorie intake without making you feel deprived. That means a diet filled with nutrient-rich, low-calorie foods such as fruits, vegetables, whole grains, lean proteins and low-fat dairy foods.
Consult your doctor before starting any weight-loss plan. To lose weight you need to eat fewer calories than you burn. Your specific calorie needs for weight loss depend on gender, age, current weight, height and activity level. Talk to your doctor or dietitian to help you determine your specific calorie needs for weight loss. Most men and women may be able to safely lose 40 pounds limiting intake to 1, to 1, calories a day, according to the National Heart, Lung and Blood Institute.
I loved just hanging out on the couch and watching movies. As an adult, I rarely did any sort of physical activity—probably because I smoked a pack of cigarettes day. When I cooked for myself, I mostly ate processed, frozen foods. When my family made dinner, those meals usually consisted of fried chicken, fried potatoes soaked in butter, a lot of bread, and no vegetables.
I despised broccoli or really any veggie. Although I occasionally thought that I should lose weight, I always decided against it. I thought, "Yeah, I'm bigger, but I have a pretty face. I recently got back in touch with an old friend who's now my boyfriend.
He used to be a really scrawny guy, but he started working out and is in incredible shape now. When I went to go visit him, we started catching up on what we've been up to, and he told me that he's really fallen in love with fitness, especially how he feels after working out.
He told me that he's become so much more confident than he ever was. After I got home from my trip to see him, I started to wonder how much better I could feel if I began making positive changes to my life. But I kept making excuses. I knew losing weight and getting in shape was going to be hard, and I've never been one to take on a challenge. I told myself that other people should just accept me for who I am. But after visiting my friend again a few months later, I realized that getting healthy isn't about what other people think of me—it's about feeling confident in myself.
When I got home, I took a look in the mirror and decided to stop making excuses. Luckily for me, I work for a company that manages fitness centers across the country—which means I get a free gym membership. At night, Beniquez swaps sugary treats for fruit. Remember fruit? Try prepping a few different things each week so that you can get a good mix of flavors and nutrients.
Eating the same thing every single day is boring anyway. Build confidence with baby steps. The first change she made: swapping soda for flat or sparkling water.
Focus on you. Start small. I worked up to 30 minutes and then increased it again. It was a very gradual process. Don't give up when your weight plateaus. You can't get discouraged. Make your old favorites healthier. Swap out snacks that don't serve you. My new snacks include protein bars or shakes, pistachios, celery sticks with PB2, and string cheese. Double down on veggies if you're unsatisfied after eating a snack or meal. Pack snacks for late nights at work. Now I bring food and snacks to work so when I get home I'm not starving and feel more in control.
Say no to free refills. When restaurants gave me refill after refill, I would lose track of how much I drank. Now I ask for water instead of pop, which I've given up altogether. Move during your lunch break. Getting some fresh air and sunshine is also a great way to boost your mood and shake off some stress.
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