is it possible to lose 90 pounds in 3 months

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Is it possible to lose 90 pounds in 3 months?

While it is possible to lose 90 pounds in 3 months, it is not recommended. Losing this weight in such a short period is not safe or healthy for most people.

It takes a calorie deficit of 3500 to lose a pound of fat. You need a higher calorie deficit of 350,000 to lose 90 pounds. It comes down to a daily calorie deficit of 3500 to lose 90 pounds in 3 months. An extreme amount that’s three times over the recommended amount for healthy weight. You’d have to severely reduce your calories and exercise for longer to lose 90 pounds in 3 months. This extreme approach to weight loss is unsafe and unhealthy.

Generally, it takes about 11 – 22 months to lose 90 pounds. This is enough time for most people to lose this weight safely. While it is tempting to lose weight faster, resist the temptation. Having a realistic timeframe is better for your health. Also, it increases the likelihood of keeping the weight off long-term.

How much weight can you lose in 3 months?

On average, expect to lose 12 – 24 pounds in 3 months. This is a healthy amount of weight to lose in 3 months. It’s also in line with the CDC (center for disease control and prevention) guidelines for healthy weight loss. A slow and steady rate of losing 1 – 2 pounds a week.

However, keep in mind that these numbers can vary greatly. Several factors affect how quickly you lose weight. These include factors such as; activity levels, age, gender, weight, and height.

A person who weighs over 250-pounds might lose more in 3 months when compared to another who weighs 125-pounds. This is due to the difference in their starting weights, the heavier person burns more calories daily.

Manage your calories to lose weight.

Weight loss occurs when the body burns more calories than we consume. It creates a caloric deficit, thus jumpstarting weight loss.

It takes a daily calorie deficit of 500 to lose a pound of fat. Maintain the same calorie deficit, and you can lose 90 pounds in 22 months. Double the effort to a daily calorie deficit of 1000 to lose two pounds a week, and lose 90 pounds in 11 months.

Start by eating less to create this calorie deficit. Aim for a moderate calorie reduction of at least 500 calories. Adults need to eat at least 500 calories to maintain their weight. By cutting your calories by 500, you can lose weight and still have plenty of calories to survive on. This way, you don’t feel deprived or starving.

Focus on cutting out unnecessary calories in your diet. Think of empty calories or junk foods such as; baked treats, fried foods, soft drinks, and dry snacks. These are high in calories with little nutritional benefit.

Also, consider portion control to help you reduce your calories. Use tips such as using your plate as a guide. Serve half your plate with vegetables before adding protein and carbs. Do these to fill fuller faster without eating extra calories.

With apps such as myfitnesspal or a food journal, you can keep track of your daily food intake.

Prioritize nutrient-dense foods

Focus on eating more nutrient-dense foods to make up for the reduced calories. Eat more protein, vegetables, complex carbs, and fiber to keep you full for longer.

Enjoy high-fiber oatmeal with a side of eggs or greek yogurt for breakfast. Have some peas, lentils, or chickpeas for lunch. For dinner, eat protein such as; lean cuts of meat, poultry, or fish. Add vegetables to all your meals to improve satiety. Swap out unhealthy foods where possible. Instead of high-calorie desserts, enjoy sweet fruits. Do these, and you won’t even notice you’re eating less food.

Get active

The more active you are, the more calories you burn throughout the day. One way to get active is to exercise. Most experts recommend healthy adults spend at least 150 – 300 minutes exercising weekly. Alternate between cardio and weight training for best results. Cardio helps burn fat fast, while weight training helps build more muscle. A winning combination for anyone trying to lose 90 pounds.