sporty woman on color background

Is it healthy to lose 28 pounds in 3 months?


Is it healthy to lose 28 pounds in 3 months?

It is possible to lose 28 pounds in 3 months. This is a safe and healthy amount of time for most people to lose 28 pounds.


It takes a calorie deficit of 3,500 to lose a pound of fat. You need a higher calorie deficit of 98,000 to lose 28 pounds. In 3 months, this comes down to a daily calorie deficit of 1,089 calories. A moderate amount with diet and exercise.


Let’s start with diet. Most experts recommend a  moderate calorie reduction of at least 500. It is enough to help you lose weight without feeling starved. However, you still have an extra 589 calories to burn with exercise.


Start with simple changes such as controlling your food portions. Use simple techniques such as the MyPlate method to help you eat less at mealtimes. Divide your plate into four equal parts for veggies, protein, carbs, and fruits. Or better yet, serve your food on a smaller side plate or bowls.


Eliminate junk food from your diet. Even though these food offer convenience, they’re high in calories with little nutrition. Also, they’re full of added sugars and other additives that increase your appetite. Opt instead for healthier alternatives.

healthy food in container

Eat better to lose weight.

Focus instead on eating more nutrient-dense foods to make up for the reduced calories. Ensure your diet is full of veggies, protein, complex carbs, and fruits. These foods are great for weight loss as they keep you full for longer.


Some good proteins foods to add to your diet include; eggs, lean meat, poultry, and fish. Start your day with eggs, and you’ll notice a reduced appetite roughout the day.


Fill up on fiber-rich whole grains, veggies, and fruits. These are good for weight loss as they take longer to digest. Enjoy some beans, pas, or lentils for lunch and dinner to lose 28 pounds in 3 months.


Also, fiber foods such as legumes are cheaper and are a great alternative for anyone looking to eat healthily on a budget. Veggies such as spinach, kale, broccoli, and Brussel sprouts are a great way to add volume to your meals.


Enjoy fresh fruit such as; oranges, pears, melons after your meal instead of high-calorie baked desserts.

woman holding dumbbell

Lift more weight and do some cardio.

Exercising at the correct duration and intensity can help you burn enough calories for weight loss. A 185-pound person, for example, burns approximately 294-calories in 30 minutes on a stationary rower.


This person would have to maintain this intensity for at least 2-hour daily to burn enough calories to lose 28 pounds in 3 months. It is doable for most people. Also, it’s in line with what most experts recommend.


Alternate between cardio and weight training for best results. Cardio exercises such as; swimming, running, rowing, and cycling help burn calories fast. Start slow and focus on workouts you enjoy doing to avoid getting overwhelmed. If you hate running, consider light walking or biking instead.


Weight training exercises such as; lunges, planks, deadlifts, or squats help build and strengthen your muscles. If you’re new to the gym, consult a certified trainer to ensure you’re exercising correctly to avoid injury. Build momentum as you go and vary your workout intensity for best results. Do these, and you will lose 28 pounds in 3 months.


Is it healthy to lose 28 pounds in 3 months? Conclusion

Losing 28 pounds in 3 months is a safe and realistic goal. It is in line with what most experts recommend for healthy weight loss.