can you lose 70 pounds in 3 months

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Can you lose 70 pounds in 3 months?

No, it is not possible to lose 70 pounds in 3 months. Losing this amount of weight in such 3 months would require a daily caloric deficit of at least 2700. An unrealistic number for most people that’s almost thrice what most experts recommend for healthy weight loss. In 3-months a more realistic goal to have in mind is to lose between 12 – 24 pounds. This is an achievable goal in line with what most experts recommend for healthy weight loss. A slow and steady approach that involves losing 1 – 2 pounds every week. A more realistic timeframe to have in mind when trying to lose 70 pounds is between 9 – 18 months on average for most people.

How to lose weight in 3 months

Expect to lose about 12 – 24 pounds in 3 months. This is a realistic goal to have in mind within such a short time frame. Remember, all it takes to lose 1 pound is 3500. This means all you need is a caloric deficit of 500 – 1000 to lose weight in 3 months. There are only 2-ways to go about it, with diet and exercise.

Diet to lose weight in 3 months

Most experts recommend a moderate calorie deficit of 500 to jumpstart the weight loss process. Most adults need to eat at least 2000 calories to maintain their weight. By eating 500 fewer calories, you still have plenty left to survive on. Start by cutting out high-calorie foods that add little to no nutritional benefits. reduce your intake of foods such as; snacks, sugar-filled beverages, and refined carbs. Refined carbs are highly processed with most of their fiber stripped off. It is for this reason that you often feel hungry minutes after eating foods such as white bread. The same goes for sugar-filled beverages such as store-bought coffee or energy drinks. Start slowly by reducing how much of these foods you consume in a day, then proceed to eliminate them from your diet completely.

Focus on eating nutritious filling foods instead. Ensure that your plate is full of fiber, protein, and veggies at all mealtimes. Start by ensuring that half your plate is always full of veggies to lose weight in 3 months. Veggies are not only nutrient-dense but also great for weight loss. Choose low-calorie veggies such as spinach, kale, Brussel sprouts, or lettuce. These add volume to your meals improving satiety to keep you full for longer. Substitute refined carbs with more filling complex carbs. Eat baked potatoes instead of chips, oatmeal instead of sugar-filled breakfast cereal. High-protein foods such as greek yogurt, and eggs make for nutritious snack options. High-fiber foods such as beans and peas aren’t just for those trying to lose weight on a budget. Substitute one animal protein meal with legumes and you will notice that you stay just as full.

Exercise to lose weight in 3 months

It is recommended that adults spend at least 150 – 300 minutes exercising weekly. Exercise is a great way to boost your health and also burn extra calories. Cardio exercises such as running, rope jumping, or jogging are especially good for weight loss. You can easily burn off an extra 500 calories every day to maintain a deficit to lose weight in 3 months by scheduling 90-minutes f exercise weekly. You don’t have to do the workouts you hate doing either. Actually, for best results, it’s best to stick to exercises that you enjoy doing as this increases the likelihood that you will stick with it long-term. If you hate running, walk instead. If you hate running outdoors, invest in a good treadmill and run indoors instead. Customize your workout to meet your preferences and needs. Add in equal amounts of weight training. While strength training might not burn as many calories, it’s a great way to build muscle and boost metabolism long-term.