Losing a lot of weight in three months is an ambitious--but not impossible--goal. While you must restrict your caloric intake if you want to lose weight, it's important to understand which calories you should consume. Not all calories are equal. For example, protein has a thermic effect, which means it takes more energy to digest than carbohydrates or fats. To lose plenty of weight, combine a metabolic approach to diet with a sound workout program. Follow basic guidelines to look your best.
Step 1
Clean up your diet. Eliminate processed foods that are high in saturated fats and refined sugars. Add lean sources of protein to your diet, such as eggs, chicken, turkey and fish. Rather than white rice or pasta, choose the low-glycemic versions of these starches, such as brown rice and whole grain pasta. Replace sat fats with healthy fats, such as omega-3, olive oil, avocados, and nuts and seeds. Healthy fats may help burn fat, according to "Combat the Fat" by Jeff Anderson.
Step 2
Take in six smaller meals a day, spaced two or three hours apart. For example, plan three meals and have healthy snacks in between. If you're short on time, incorporate protein shakes into your diet as snacks or meal replacements. Add whey protein to your diet for its muscle building and fat-burning effects, recommends "The Fat Burning Bible" by Mackie Shilstone.
Step 3
Increase your protein intake to stabilize your blood sugar level and elevate your metabolic rate. This also will keep your hunger at bay while energizing your body all day. Anderson recommends about a gram of protein per pound of your body weight. Get at least 20 to 30 g of protein during each meal or snack.
Step 4
Time your carbohydrates to avoid spiking insulin and storing body fat. While carbs are your body's primary source of fuel, they also readily store as body fat. "Xtreme Lean" authors Jonathan Lawson and Steve Holman recommend taking in the majority of your carbs in the morning or before and after physical exercise. If you consume carbs at night, they're far more likely to be stored as fat.
Step 5
Enjoy one cheat meal on one day a week. "The Abs Diet" by David Zinczenko and Ted Spiker recommends this advice because it keeps your metabolism going strong. When dieting for three months, your body will adapt to your lower caloric intake by decreasing its metabolic rate. Cheating tricks your body into burning more fat.
Step 6
Begin a resistance training program if you don't weight train already. Lawson says resistance training is the most effective way to burn body fat. You don't have to train intensely to enjoy the benefits of improved insulin response and increased energy. This type of workout also helps your body burn more calories while at rest. Incorporate three full-body workouts into your weekly fitness routine.
Step 7
Do 30 to 60 minutes of cardiovascular training as many as six days a week. Cardio training is cumulative, so you don't need to do it all at once. One excellent time to do cardio is immediately after your weights workout. Anderson says this enables your body to directly target body fat stores. If you don't like the monotony of the gym, participate in activities you enjoy, such as swimming, biking or recreational sports.
Tips and Warnings
- Consult with your doctor before beginning any diet or exercise regimen. If you're new to resistance training, start slowly with light weights and gradually increase the intensity, duration or resistance as you progress.
- Never cut calories below 1,200 a day.
References
- "The Fat Burning Bible;" Mackie Shilstone; 2005
- "Combat the Fat;" Jeff Anderson; 2008
- "Xtreme Lean;" Jonathan Lawson and Steve Holman; 2005
- "The Abs Diet;" David Zinczenko and Ted Spiker; 2004
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