How to Lose Weight in 3 Months: Diet, Exercise & Lifestyle Tips

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Pro trainers & dietitians offer simple tips for healthy weight loss
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Losing weight in a safe and healthy manner is the best way to achieve long-term success. Gradual weight loss is generally safer, so 3 months is a good amount of time to lose a considerable amount of weight. For this article, we interviewed professional personal trainers and dietitians to teach you how to lose weight in 3 months through diet and exercise. Plus, learn how much weight you can safely lose in the time period and how to monitor your progress.

How do you lose weight in 3 months?

Reduce your daily calories intake by 500-1000 to maintain a deficit. Eat balanced meals with lots of vegetables, fruit, whole grains, and lean protein. Stay hydrated and get 150 minutes of cardio and 1-2 weightlifting sessions per week. You can safely lose 12-24 pounds in 3 months (1-2 pounds per week).

Section 1 of 6:

Modifying Your Diet for Weight Loss

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  1. Before starting any weight loss or diet program, speak with your doctor or a registered dietitian to determine whether the program is safe and healthy for you. Your doctor may also be able to provide you with additional guidance or recommend alternatives that might be more appropriate for your health. [1]
    • A registered dietitian is a nutrition expert who may give you a more effective diet for weight loss. They can create a meal plan for you that will help induce weight loss in addition to guiding you towards healthy foods to help you lose weight.
    • Visit the EatRight website and click on the orange "Find an Expert" button on the top right to search for a dietitian in your area. [2]
  2. In order to lose weight, you’ll need to be in a calorie deficit, which means you burn more calories than you consume. You’ll most likely need to cut out extra calories from your diet. Safe weight loss (losing 1-2 pounds per week) requires you to cut out or burn off about 500-1000 calories daily. [3]
    • It is not recommended to cut out more than 500-1000 calories from your diet daily because you run the risk of being unable to meet your nutrient goals.
    • Although weight loss and healthy eating go beyond calories, it's important to know whether or not you're eating enough calories for your body and lifestyle.
    • Combine counting calories with exercise to maximize how large your calorie deficit is daily.
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  3. Studies show that consuming adequate protein helps support weight loss and keeps you feeling satisfied. [4] In general, it’s recommended for women to consume 46 g of protein daily and men to consume 56 g daily. To meet this goal, try to consume about 3-4 oz of protein at each meal.
    • Some lean proteins include poultry, beef, pork, eggs, dairy products, legumes, and tofu.
  4. Fruits and vegetables are high in nutrients like fiber, vitamins, and minerals, and are also low in calories. [5] Fill half of your plate with fruits or vegetables to help cut down on your overall caloric intake. In general, aim for 1-2 servings of fruit and at least 3-4 servings of vegetables per day.
    • Choose a variety of fruits and vegetables each day. Choosing a different colored fruit or vegetable is an easy way to eat different vitamins and antioxidants.
    • A serving of fruit usually consists of 1 small fruit or 1/2 cup of sliced fruit, while a serving of vegetables usually consists of 1-2 cups of leafy vegetables. [6]
    • You can eat extra vegetables without throwing off your diet. In fact, eating more vegetables can help you feel full, which makes it easier to stick to your diet.
    • If you’re not a big fan of vegetables, registered dietitian Kelly Gomez says, “[Experiment] with recipes where you can hide ingredients. There was a big TikTok video that went around about [blending zucchini] in a pasta sauce so you can still get the micronutrients… Even if you’re trying to mask the taste, that’s totally fine.”
  5. Whole grains are an excellent source of fiber and some vitamins and minerals. They are unprocessed grains that contain the hull, germ, and endosperm parts of the grain. [7] Whole grains include brown rice, 100% whole wheat pasta, oats, quinoa, and 100% whole-grain breads. Popcorn is also considered a whole grain.
  6. Having the occasional healthy snack is okay even when you’re trying to lose weight. In fact, it may even support your weight loss efforts. Try to keep your snacks between 100-200 calories. This will help you get to your next meal without blowing your daily calorie budget. Opt for fruits, vegetables, and lean proteins to keep your snack nutritious. [8]
    • Some healthy snacks are cottage cheese and fruit, 2 hard boiled eggs, 1/3 cup of trail mix, or air-popped popcorn without butter.
    • Low-calorie snacks can be a good option when there’s more than 4-5 hours between meals, before or after a workout, or if you’re feeling very hungry and there’s more than 2 hours until your next meal.
  7. Staying hydrated can also aid in weight loss. Aim to drink about 64 oz (1.9 L) or 8 glasses of clear, sugar-free liquids daily. Water is the best option. If you have trouble keeping track of your water intake, keep a labeled water bottle nearby so you can see how much you drink. [9]
    • Even mild, chronic dehydration can slow weight loss. When you’re thirsty or dehydrated, it can sometimes feel like hunger, which can trigger you to eat when you just need a few sips of water. [10]
    • Drink a large glass of water right before your meal to help you decrease or manage portion sizes. This may help you feel satiated a bit sooner.
    • Avoid sweetened beverages like soda, juice, energy drinks, sweet tea, sweetened coffee, etc., as these can make a huge impact on your daily calorie intake. You may even lose weight just by eliminating these drinks.
  8. Going out for a bite to eat is fun, social, and can even be included on a weight loss plan. Just be careful about what you choose and pick a meal that fits your eating pattern. Restaurant foods can be higher in calories, fat, and sodium compared to homemade foods, and this is often due to sauces, dressings, and marinades. Ask to have these served on the side to cut down on unneeded calories. [11]
    • When possible, pass on the starch. Eating only protein and a vegetable may help keep your overall calorie levels low.
    • Choose an appetizer or a kids’ portion to help minimize larger portion sizes that are served at restaurants.
    • Limit or skip the alcohol and desserts. These can be significant sources of extra calories when you go out to eat. It’s okay to have a treat now and then, but don’t make it a habit!
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Section 2 of 6:

Exercising for Weight Loss

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  1. In general, it’s recommended to do about 150 minutes or 2.5 hours of moderate-intensity physical activity each week. Studies have shown that regular exercise can help support weight loss and long-term weight maintenance. Focus on aerobic activities like walking, jogging , swimming, biking, and hiking. [12]
    • Exercise is a great support to weight loss, but exercise alone will not always cause weight loss. For the best results, do aerobic exercise along with a calorie-controlled diet. [13]
    • Personal trainer Danny Gordon recommends adding variety to your workout: “Change it up so that the variety of the workout is different. It also forces your body to burn calories more efficiently because the body starts to adapt to what you do. You’re going to have to change things around for you to progress.”
    • To create a habit, personal trainer Alyssa Chang recommends “moving your body every day. It could be two minutes a day or upwards of an hour a day… Getting into the habit of moving daily is going to serve you in the long term in regards to longevity, health, and resiliency.”
  2. Weight lifting or resistance training is another important part of your exercise routine, as it builds muscle and boosts your metabolism. Try to include 1-2 days of 30-60 minute sessions of strength training each week for the best weight loss benefit. [14] This includes activities like weight lifting , Pilates , and isometric exercises like push-ups and crunches .
    • Avoid doing strength training every day. It’s important to allow your muscles to rest and recover after each strength training session. [15]
    • Gordon says, “Cardio is very important because you need to be able to burn those extra calories, and strength training is very important because the more lean muscle you have on your body, the more calories you’ll burn throughout the day.”
  3. Consulting a personal trainer is a great way to help you get started with an exercise routine. These fitness professionals can show you how to use gym equipment, design a personalized workout plan for you, and help you stay motivated. [16]
    • Check with some local gyms to see if they’re offering any discounts or specials on personal training sessions. Many offer a free session if you sign up for a gym membership.
    • Although multiple personal training sessions can be expensive, you may only need a few to learn the ropes of the gym and figure out an appropriate workout.
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Section 3 of 6:

Maintaining a Healthy Lifestyle

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  1. Studies have shown that getting insufficient or poor-quality sleep slows down your metabolism, which can slow or prevent weight loss. Poor sleep can also promote insulin resistance and increase cortisol, which promotes fat storage. Aim for 7-9 hours of good sleep each night so you stay well-rested and healthy. [17]
  2. People who are under constant stress often have more cortisol in their bloodstream, which can increase appetite and lead to overeating. Try different stress-relieving activities, such as yoga , meditation , tai chi , and breathing exercises . Spend time doing things you enjoy and get outside and enjoy the fresh air. [18]
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Section 4 of 6:

Monitoring Your Progress

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  1. Tracking your meals, snacks, and beverages in a food journal can help you become more aware of what you eat and help you stay on track with a new diet plan. Track as many days as you can—ideally, a few weekdays and a few weekend days. Many people eat differently on weekends compared to a more structured work day. [19]
    • Purchase a journal or download a journaling app on your smartphone.
  2. Daily weight check-ins allow you to see your progress, help keep you motivated, and improve your weight loss results. Step on the scale every morning as part of your daily routine, like right before you brush your teeth in the morning. [20]
    • If you find that checking your weight daily is stressful, consider checking weekly or even every other week. The most important thing is to check in regularly to track your progress.
    EXPERT TIP

    Kelly Gomez

    Registered Dietitian Nutritionist
    Kelly Gomez is a Registered Dietitian Nutritionist and Director of Nutrition Services at DexaBody. She specializes in helping clients understand the relationship between their nutritional choices and overall health. She has clinical experience working with clients who need meal plans, nutrition counseling, and sports nutrition information. Kelly is a member of the Academy of Nutrition and Dietetics and a member of the Collegiate and Professional Sports Dietitian Association (CPSDA). She has a Master of Science in nutrition science and a Bachelor's degree in kinesiology.
    Kelly Gomez
    Registered Dietitian Nutritionist

    Try not to obsess over losing weight. Think about your motivation for why you want to lose weight in the first place. Focus on things that will improve your health, like getting 8 hours of sleep, reducing stress, increasing fiber intake, and finding enjoyable movements to do throughout the day.

  3. Writing down goals can be helpful for any type of change and is especially helpful with weight loss. Jot down a few goals you want to achieve during your 3-month timeline. Make sure your goals are timely, specific, and realistic. [21]
    • Remember, large amounts of weight loss are not realistic for 3 months and are most likely not safe or healthy.
    • Set smaller goals before your long-term goals. Maybe make a goal for each month or every two weeks during your 3-month timeline.
    • Gordon recommends staying positive: “If you think negatively about things, you’re not going to be able to carry out this goal. You have to make sure that whatever you’re doing, you’re changing the goals you already have in place to something more positive.”
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Section 5 of 6:

How much weight can you lose in 3 months?

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  1. Losing weight too quickly can cause health problems, so most experts recommend losing no more than 1-2 pounds (0.5-1 kg) per week. [22] At this rate, you can lose up to 12-24 pounds over the course of 3 months. However, everyone is different, and how much weight you lose depends on a variety of factors, including your diet and exercise routine.
    • Personal trainer Jesse Gaynor says, “Focus on getting healthier and your weight will drop. Drink more water, move your body or walk more, and make the simple changes you already know improve your health.”
Section 6 of 6:

Frequently Asked Questions: Weight Loss

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  1. 1
    What happens if you lose weight too fast? Losing weight too quickly can sometimes lead to health complications, including gallstones, dehydration, and nutritional deficiencies. People who experience rapid weight loss are also more likely to put weight back on in the future. Because of these complications, the CDC recommends losing no more than 1-2 pounds per week. [23]
  2. 2
    Why is it better to lose weight slowly? Losing weight slowly is more sustainable, as it helps you create habits you can stick to to reduce the chances of gaining the weight back. It’s also better for your metabolism, as drastic calorie deficits can lower your metabolic weight and make it harder to keep the weight off. Slow and steady weight loss also improves your overall health by reducing stress on your heart and other organs. [24]
  3. 3
    What factors affect how much weight you lose? Your activity level and how many calories you burn vs. consume are very important when it comes to losing weight. Your starting weight also plays a role; those who have more weight to lose often lose weight more quickly at the beginning of their weight loss journey, while those closer to their ideal weight often lose it more slowly. [25]
    • Having more muscle mass also helps you lose weight more quickly, as it helps you burn more calories.
    • Hormone imbalances can also affect weight loss. If you have PCOS (polycystic ovary syndrome) or insulin resistance, you may lose weight more slowly. [26]
  4. 4
    Are there FDA-approved weight loss medications? There are several FDA-approved medications, such as Wegovy and Saxenda, which can be used in combination with diet and exercise to help people lose weight. If you’re curious about weight loss medication, talk to your doctor to find out what will work best for you. [27]
    • There are also weight loss pills, such as Contrave and Qsymia, that can be used for long-term weight management.
    • Some diabetes medications, like Ozempic, can also lead to weight loss, but they often come with side effects.
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Sample Exercise and Diet Plans

Expert Q&A

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  • Question
    I love junk food. How can I avoid eating it?
    Claudia Carberry, RD, MS
    Registered Dietitian
    Claudia Carberry is a Registered Dietitian based in Little Rock, Arkansas. Claudia specializes in kidney transplants and counseling patients for weight loss. She works at the University of Arkansas for Medical Sciences center, and has been working there since 2015. Before her current role, she worked as a Clinical Nutrition Manager at Jefferson Regional Medical Center. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee, Knoxville, where she completed her 1200 hour dietetic internship. She received a BS in Nutrition Sciences from Southeast Missouri State University.
    Claudia Carberry, RD, MS
    Registered Dietitian
    Expert Answer
    Stop bringing these tempting foods into your home. If they are not around, you are less likely to eat them. Only eat in the kitchen, at a table- not in front of the TV or in the bedroom.
    Thanks! We're glad this was helpful.
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    Not Helpful 3 Helpful 29
  • Question
    How can I lose weight if I can't exercise?
    Claudia Carberry, RD, MS
    Registered Dietitian
    Claudia Carberry is a Registered Dietitian based in Little Rock, Arkansas. Claudia specializes in kidney transplants and counseling patients for weight loss. She works at the University of Arkansas for Medical Sciences center, and has been working there since 2015. Before her current role, she worked as a Clinical Nutrition Manager at Jefferson Regional Medical Center. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee, Knoxville, where she completed her 1200 hour dietetic internship. She received a BS in Nutrition Sciences from Southeast Missouri State University.
    Claudia Carberry, RD, MS
    Registered Dietitian
    Expert Answer
    If you are unable to exercise, focus on the nutrition portions of this article.
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    Not Helpful 9 Helpful 25
  • Question
    I am 95 years old. How can I lose weight?
    Claudia Carberry, RD, MS
    Registered Dietitian
    Claudia Carberry is a Registered Dietitian based in Little Rock, Arkansas. Claudia specializes in kidney transplants and counseling patients for weight loss. She works at the University of Arkansas for Medical Sciences center, and has been working there since 2015. Before her current role, she worked as a Clinical Nutrition Manager at Jefferson Regional Medical Center. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee, Knoxville, where she completed her 1200 hour dietetic internship. She received a BS in Nutrition Sciences from Southeast Missouri State University.
    Claudia Carberry, RD, MS
    Registered Dietitian
    Expert Answer
    If you are 95 years old, I do not suggest you losing any weight, no matter how much you weigh. At your age, you will lose a lot of muscle mass if you attempt weight loss. That will put you at risk for weakness and falls, which can be fatal.
    Thanks! We're glad this was helpful.
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      Tips

      • Avoid saturated and trans fat as much as possible.
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      • The key to long-term success is to find a diet and lifestyle plan that you can maintain easily. This will help prevent weight regain in the future.
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      • A well-balanced diet will help support your weight loss. Include all five food groups—protein, dairy, fruits, vegetables, and whole grains.
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      Tips from our Readers

      The advice in this section is based on the lived experiences of wikiHow readers like you. If you have a helpful tip you’d like to share on wikiHow, please submit it in the field below.
      • Make sure you are losing weight for health reasons only! Trying to lose weight just to please other people or look "hot" can lead to eating disorders. If you are struggling with self image please talk to a mental health professional or close friends and family.
      • Everyone treats diet and exercise as equally important when it comes to losing weight, but they aren't all that equal. Your diet is a much bigger deal when it comes to shedding the pounds than exercise is.
      • I heard somewhere that it's not healthy to lose more than 3-5 pounds a month. If you want to lose more than that, I'd recommend talking to a doctor before you begin your weight loss journey. Good luck!
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      References

      1. ↑ https://familydoctor.org/what-you-should-know-before-you-start-a-weight-loss-plan/
      2. ↑ http://www.eatright.org/
      3. ↑ https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calories/art-20048065
      4. ↑ http://www.ncbi.nlm.nih.gov/pubmed/25926512
      5. ↑ https://www.choosemyplate.gov/eathealthy/vegetables
      6. ↑ https://www.choosemyplate.gov/eathealthy/vegetables
      7. ↑ http://wholegrainscouncil.org/whole-grains-101/definition-of-whole-grains
      8. ↑ https://www.heart.org/en/healthy-living/healthy-eating/add-color/healthy-snacking
      9. ↑ https://www.urmc.rochester.edu/news/publications/health-matters/hydration-101-drinking-8-glasses-of-water-and-other-myths-debunked
      1. ↑ https://pkdcure.org/hunger-vs-thirst/
      2. ↑ https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/dining-out-doesnt-mean-ditch-your-diet
      3. ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/3-kinds-of-exercise-that-boost-heart-health
      4. ↑ https://www.cuny.edu/news/exercise-alone-wont-cause-weight-loss-study-shows/
      5. ↑ https://research.med.psu.edu/oncology-nutrition-exercise/patient-guides/strength-training/
      6. ↑ https://www.unm.edu/~lkravitz/Article%20folder/recoveryUNM.html
      7. ↑ https://fitness.edu.au/the-fitness-zone/15-benefits-only-a-personal-trainer-can-provide/
      8. ↑ https://pmc.ncbi.nlm.nih.gov/articles/PMC3519150/
      9. ↑ https://www.brownhealth.org/be-well/does-stress-cause-weight-gain
      10. ↑ https://www.health.harvard.edu/blog/why-keep-a-food-diary-2019013115855
      11. ↑ https://www.heart.org/en/news/2019/01/02/the-pros-and-cons-of-weighing-yourself-every-day
      12. ↑ https://www.cdc.gov/healthy-weight-growth/losing-weight/?CDC_AAref_Val=https://www.cdc.gov/healthyweight/losing_weight/index.html
      13. ↑ https://www.cdc.gov/healthy-weight-growth/losing-weight/index.html
      14. ↑ https://www.cdc.gov/healthy-weight-growth/losing-weight/?CDC_AAref_Val=https://www.cdc.gov/healthyweight/losing_weight/index.html
      15. ↑ https://health.clevelandclinic.org/risks-of-losing-weight-too-fast
      16. ↑ https://my-bmi.co.uk/education/how-long-to-notice-weight-loss-results/
      17. ↑ https://www.niddk.nih.gov/health-information/weight-management/adult-overweight-obesity/factors-affecting-weight-health
      18. ↑ https://www.niddk.nih.gov/health-information/weight-management/prescription-medications-treat-overweight-obesity

      About This Article

      Article Summary X

      To lose weight in 3 months, aim to eat lean protein with every meal, such as poultry, beef, eggs, or tofu, as studies show this supports weight loss. You should also fill up on fruits and vegetables, as they are high in vitamins, minerals, and fiber, but low in calories. Additionally, try to drink about 8 glasses of clear, sugar-free liquids a day, as this helps to suppress your appetite. Also, aim for 150 minutes of cardio exercise a week, such as walking, jogging, swimming, or biking, to burn off calories. For more tips from our Dietary co-author, including how to keep track of your weight loss, read on!

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