Lose Weight Fast In 3 Months

How To Lose Weight Fast In 3 Months – Weight Loss Tips

Maintaining a fit physique boosts confidence and overall well-being. However, deviations from our routine can lead to weight loss of body shape.

Often, we realize this when an upcoming event prompts us to shed extra weight quickly, typically within a three-month time frame.

In our fast-paced, tech-driven society, we seek instant solutions to weight loss, but instant results are not ideal in this context.

Let’s delve into how much weight one can realistically lose in three months and the best methods to achieve it.

 

How Much Can I Lose in 3 Months?

The amount of weight one can lose depends on their starting point. Individuals with higher body fat percentages can lose fat more rapidly than those with lower percentages.

– Men over 25% body fat and women over 35% can typically lose 1-1.5kg (2-3lbs) of fat per week, potentially totaling 12-18kg (26-39lbs) in three months.

– Leaner individuals (men at 10% body fat and women at 20%) may lose around 0.25-0.5kg (0.5-1lb) per week, amounting to 3-6kg (6-13lbs) in 12 weeks.

It’s crucial to prioritize fat loss over muscle loss to avoid becoming “skinny fat.”

 

How Best to Lose Weight in 3 Months

  1. Calorie Deficit: The cornerstone of weight/fat loss is maintaining a calorie deficit. Calculate your maintenance calories and aim to consume 200-400 calories less to create a deficit.
  2. Training and Exercise: Exercise helps create the necessary calorie deficit. Weight training preserves muscle mass while burning fat, promoting a toned physique.
  3. Supplements: While not a substitute for a balanced diet, supplements like whey protein can aid fat loss and muscle retention during a calorie-restricted diet.
  4. Adherence and Consistency: Consistently following a healthy diet and exercise regimen is key to sustainable weight loss. Build habits that support long-term well-being.

 

How To Lose Weight within 3 Months

Exercise Tips To Lose Weight Within 3 Months

  • Prioritize Heavy, Compound Weightlifting:

Engage in weightlifting sessions three-to-five times per week, focusing on compound exercises like squats, deadlifts, bench presses, and overhead presses.

Lift weights that challenge you at 75-to-85% of your one-rep max, aiming for 6-to-12 reps before reaching failure.

Strive for progressive overload by consistently increasing weight or reps in every workout.

 

  • Strategically Incorporate Cardio for Faster Fat Burning:

Integrate cardio into your weight loss plan by balancing intensity and duration to meet your goals without overdoing it.

– Aim for at least two low- to moderate-intensity cardio sessions per week, lasting 20-to-40 minutes each.

– Include one high-intensity interval training (HIIT) session weekly if it suits your preferences.

– Limit cardio sessions to 2-to-3 hours per week to prevent interference with weightlifting.

– If possible, schedule cardio and weightlifting sessions on separate days. If combined, prioritize weightlifting first and allow at least 6 hours between workouts.

 

  • Maintain An Active Lifestyle.

Boost calorie expenditure by incorporating physical activity into your daily routine, even outside formal exercise sessions.

– Opt for activities like taking the stairs, doing household chores, or parking farther from your destination.

– Embrace opportunities to stay active throughout the day, as small bursts of activity can cumulatively burn hundreds of extra calories according to research.

 

Why Extreme Weight Loss is Unsafe:

Extreme weight loss can lead to muscle loss, slowed metabolism, and other health issues.

Sustainable weight loss requires a balanced approach that preserves muscle mass and promotes overall health.

 

Final Thoughts

Weight loss is a journey that demands commitment and perseverance. Combining a calorie-restricted diet with regular exercise yields the best results over time.

Remember, sustainable habits lead to lasting changes in body composition and overall health.

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