happy weight loss

How much weight can you lose in 3 months


How much weight can you lose in 3 months?

In 3 months, expect to lose 12 – 24 pounds on average.


Losing weight at this rate is best and recommended by experts as it gives you enough time to incorporate the right changes into your diet to keep off the weight long-term.


However, keep in mind that how fast or slow you lose weight varies from person to person and is influenced by factors such as; your current weight, age, gender, lifestyle, and height.


We now know that men tend to lose weight faster than women as they have more lean muscles. In the same way, we know that someone with an active lifestyle will lose weight faster than someone with a sedentary lifestyle who sits all day.


Even with these differences, the goal is to aim for a healthy weight loss rate of about 1 – 2 pounds weekly. At this rate, expect to lose 12 – 24 pounds safely.


While you can lose more weight, it is not recommended as it might involve making drastic changes to your diet and lifestyle.


 3 months might seem like a long term as we are so used to instant gratification. The truth is it’s just the right amount of time to lose 12 – 24 pounds. Besides, it takes months of continuous overeating to gain weight, shouldn’t losing weight be the same?


woman showing off weight loss

Can you lose 30 pounds in 3 months?

Yes, you can lose 30 pounds in 3 months. However, this is an ambitious goal that’s a little over the recommended weight loss rate. Losing 30 pounds in 3 months would require losing 2. 5 pounds every week.


However, if you’re determined and want to lose 30 pounds in 3 months, here’s what you need to know. Weight loss occurs when we create a calories deficit by eating less than what our body needs. The body is forced to tap into stored fat to make up for the difference, thus burning fat for weight loss.


It takes a calorie reduction of 3500 pounds to lose 1 pound. You need a calorie reduction of 105,000 to lose 30 pounds. In 3 months, this means a daily calorie deficit of 1200 calories to lose 2.5 pounds a week.


You can achieve this with a combination of diet and the right exercises. Cut at least 600-calories from your diet. Most adults require 2000 – 2500 calories to maintain their weight.


A reduction of 600 calories leaves plenty to survive on without feeling too restrictive. Next, aim to burn the extra 600-calories with exercise. Most exercises should help you burn at least 200-calories in a 30-minute session, depending on intensity.


Exercise for at least 1 hr 30 minutes every day to effectively burn 600-calories.  Better yet, sign up for a sport you love doing to burn fat in a fun way. Do these, and you will lose 30 pounds in 3  months.

before and after weight loss concept

Is it possible to lose 50 pounds in 3 months?

Losing 50 pounds in  3 months is an unrealistic goal that cannot be achieved safely. The recommended weight loss rate is 1 – 2 pounds.


You would have to lose 4.5 pounds every week to lose 50 pounds in  3 months. Double the recommended rate of weight loss. A goal that is neither realistic nor achievable.


Also, it takes a reduction of 3500 calories to lose 1 pound each week, Double that to  7000 calories to lose 2 pounds a week. Losing 4.5 pounds every week would mean cutting at least 2250 calories.


This is not realistic as you would need to cut at least 1000 calories just from your diet. An unhealthy calorie reduction can put your health at risk. Also, to burn 1000 calories via exercise would require at least 3-hours of intense training exercises.


An impossible task for most people not just due to the time commitment involved but also the discipline required. Not to mention, after such an intense workout, you’re more likely to eat more, thus defeating the purpose.


How much weight can you lose in 3 months? Final thoughts

On average, expect to lose 12 – 2 pounds in  3 months. This is in line with the healthy weight loss rate of losing 1 – 2mpounds that most experts recommend.