Three months gives you a good amount of time to achieve your weight loss goals. If you lose weight at the slow and steady rate of 1 to 2 lbs. per week, you can achieve a total weight loss of approximately 12 to 24 lbs. in three months. Stick to your healthier lifestyle even after those three months have passed to prevent the weight from returning. Consult your doctor before you begin a three-month weight loss program.
It takes approximately 3,500 calories to get rid of 1 lb. of fat. A reduced-calorie diet with 500 to 1,000 fewer calories each day puts you on track for a weight loss of 1 to 2 lbs. weekly. Cut back on calories by choosing lower-calorie foods such as fruits and vegetables instead of red meat, refined carbs and full-fat dairy products. Write down all food items in a diary and count calories to track progress.
Increase your fitness goals each month while you follow a three-month weight loss program. Work out most days of the week for 45 minutes. Include aerobic and strength training exercises into your routine. The strength training moves build muscle to boost your metabolic rate, and aerobic exercise burns calories. After each month on the program, increase the time and intensity of your workout sessions.
Weight Loss Centers
You can sign up to weight loss centers for three months to help you achieve your goals. These programs can include weekly meetings, weigh-ins and counseling sessions. You are also given diet and exercise recommendations to get to the weight you want. Programs are generally paid on a month-to-month basis.
Besides weight loss, you can reap other benefits from following a three-month diet and exercise program. In a 2010 study printed in the “Journal of Cardiology,” heart rate recovery and heart function was improved in obese patients after sticking to a weight loss program for three months. When you have improved heart rate recovery, you reduce your risk of cardiovascular disease.