Losing weight in 3 months can happen if you eat healthy and balanced food and move a lot. Here are some tips and a plan to help you lose weight in 3 months.
- Have a safe and real weight loss goal. The Mayo Clinic says to lose 1 to 2 pounds every week, which means you can lose 12 to 24 pounds in 3 months. ¹ But your weight loss may change depending on your first weight, age, gender, how fast your body works, and other things. ²
- Check your calories and nutrients. To lose weight, you need to use up more calories than you eat. You can use a website to guess how many calories you need based on your height, weight, age, and how active you are. ³ Then, you can use an app or a book to check how many calories you eat and use up. You should also eat food that has protein, carbohydrates, and good fats. Protein can help you keep your muscles and make you full, while carbohydrates can give you energy and fiber, and good fats can help your hormones and brain work. ⁴
- Eat more fruits and vegetables. Fruits and vegetables have few calories but lots of vitamins, minerals, antioxidants, and plant chemicals. They can help you make your plate and your stomach full, while also giving you many health benefits. You should eat at least 5 servings of fruits and vegetables every day, and have different colors and kinds.
- Drink more water and less sweet drinks. Water is very important for your wetness, metabolism, digestion, and cleaning. It can also help you control your hunger and calorie intake. You should drink at least 8 glasses of water every day, or more if you exercise or sweat a lot. On the other hand, you should stay away from or have less sweet drinks, such as sodas, juices, sports drinks, and alcoholic drinks, as they can add a lot of calories and sugar to your food, and make you more likely to get fat, diabetes, and other problems.
- Move often and change your workouts. Moving can help you use up calories, grow muscles, feel happier, and relax. It can also make your heart, lungs, and bones better. You should move at least 150 minutes of medium-hard or 75 minutes of very hard every week, or both. You should also do both aerobic and anaerobic moves, such as running, cycling, swimming, lifting weights, doing push-ups, or squats. You can also try different things, such as yoga, pilates, dancing, or martial arts, to make your workouts fun and hard.
Here is an example plan for a day of weight loss in 3 months:
Breakfast: Oatmeal with fresh berries and nuts, and a glass of low-fat milk or soy milk. Snack: A boiled egg and a piece of whole-wheat bread with peanut butter. Lunch: A turkey sandwich with lettuce, tomato, and mustard, on whole-wheat bread, and a salad with low-fat dressing. Snack: A cup of low-fat yogurt with granola and dried fruits. Dinner: Grilled salmon with lemon and herbs, steamed broccoli, and brown rice. Snack: A small apple with a piece of low-fat cheese.
Exercise: 30 minutes of jogging, 15 minutes of strength training, and 10 minutes of stretching.
Reports: