Losing weight in a safe, healthy and correct way is the best way to long-term success. That said, losing weight slowly is considered safer. Therefore, 3 months is a good period of time to get rid of a few extra pounds. During that time period, you can safely lose about 5-9 kg of body weight, and that means 0.45-0.9 kg per week. So, if you want to lose a small to moderate amount of weight, there are several ways you can do to lose weight slowly and safely within 3 months.
Step
Part 1 of 3: Changing Diet to Lose Weight
Step 1. See a doctor or licensed dietitian
Before starting any weight loss program or diet, you should consult with your doctor or a licensed dietitian. The doctor will tell you whether the diet program you choose is safe and good for health.
- Your doctor can also provide additional guidance or recommend alternative programs that may be more appropriate for your health.
- A licensed dietitian is a nutritionist who can suggest a more effective diet for weight loss. They can create a meal plan for you that can promote weight loss in addition to guiding you to eat healthy foods to help get rid of excess weight.
- Visit the practo website, enter the required location and specialist information and click the blue button (with a magnifying glass) to search for a nutritionist in your area of residence.
Step 2. Count calories
To lose weight, you will most likely have to cut excess calories from your diet. Safe weight loss, or roughly the equivalent of 0.45-0.9 kg per week, requires that you reduce or burn about 500-1000 calories each day.
- It is not recommended to reduce more than 500-1000 calories from your daily diet. If you do, you run the risk of not meeting your nutritional goals.
- While losing weight and eating healthy isn't just about calories, it's important to be calorie conscious by knowing whether or not you're consuming enough calories for your body and lifestyle.
- You can combine reducing calories with exercise to maximize your daily calorie deficit.
Step 3. Eat lean protein with every meal
Research shows that eating enough protein helps support weight loss. In addition, protein helps you feel full longer.
- Consume lean protein from various sources such as: poultry, meat, eggs, dairy products, legumes, and tofu.
- In general, women are advised to consume 46 grams of protein daily and men 56 grams daily. This recommendation can be easily met if you consume about 85-115 grams of protein at each meal. That's about the size of a deck of playing cards or palms or about cup of plant-based protein like beans or lentils.
Step 4. Eat plenty of fruits and vegetables
Fruits and vegetables are high in nutrients such as fiber, vitamins and minerals and are also low in calories. Filling half the plate with fruit or vegetables helps reduce overall calorie intake.
- Choose a variety of fruits and vegetables each day. Choosing fruits or vegetables with different colors is an easy way to consume different vitamins and antioxidants.
- In general, aim to eat about 1-2 servings of fruit each day (roughly 1 small fruit or cup of sliced fruit per serving) and at least 3-4 servings of vegetables (1 or 2 cups of leafy greens per serving). Remember that you can eat extra vegetables without messing with your current diet. In fact, eating more vegetables can help you feel full and make it easier for you to stick to your diet.
Step 5. Eat whole grains in moderation
Whole grains are a good source of fiber and some vitamins and minerals. If you choose to eat whole grains, try as much as possible to choose whole grains.
- Whole grains are unprocessed grains. The grain still has a water shell, seed and endosperm.
- Whole grains include: brown rice, 100% whole wheat pasta, oats, quinoa, and 100% whole wheat bread. Popcorn is also considered a whole grain.
Step 6. Eat healthy snacks
Having a healthy snack every now and then is fine if you're trying to lose weight. In addition, snacks may help support your weight loss efforts.
- If you really want to snack, think about whether it's necessary. Low-calorie snacks can be a good choice if there is a 6-7 hour gap between meals, before or after a workout or when you feel hungry and still have to wait another 2 hours for your next meal.
- Try to eat snacks that contain around 100-200 calories. This step helps you last until your next meal without messing up your daily calorie count. Choosing fruits, vegetables, and lean protein helps you eat calorie-controlled snacks while meeting your nutritional needs.
- Healthy snacks include: cottage cheese and fruit, 2 hard-boiled eggs, cup trail mix, or unsweetened popcorn.
Step 7. Drink a moderate amount of liquid
Keeping the body hydrated can also help with a weight loss program. Try to drink about 2 liters or 8 glasses of water, without sugar every day. While this is just a rule of thumb, you can use it as a good benchmark.
- Even mild chronic dehydration can slow down the weight loss process. If you are dehydrated or feel thirsty, it often manifests as hunger. This can trigger you to eat, when in fact you only need a few sips of water.
- Record how much water or other fluids you consume each day. It's easier to keep a labeled water bottle near you.
- You can reduce or manage portion sizes by drinking a large glass of water before each meal. Water will help you feel full a little earlier.
- Avoid sugary drinks. Avoiding the consumption of soft drinks, fruit juices, punch, sports drinks, energy drinks, packaged drinks, sweet tea, lemon tea, sweet coffee, and so on can have a big impact on daily calorie intake. You can even lose weight just by getting rid of these drinks.
Step 8. Choose a restaurant that serves healthy food
Eating out is a fun, social activity and you can still stick to a weight loss plan. Be careful when choosing foods and try to fit them into your overall diet.
- Restaurant food may be higher in calories, fat and sodium than homemade food. Often these calories are hidden in sauces, salad dressings, marinades, or added oil, or butter. Ask that they be presented separately.
- Avoid starch. Eating protein and vegetables alone can help keep your overall calorie intake level low.
- Choose small portions or children's portions to help minimize the large portions of food usually served in restaurants.
- Limit or avoid alcohol and desserts. Both can be a significant source of extra calories when you eat out. For example, a frozen margarita can contain 675 calories and a slice of molten lava cake can contain over 1,100 calories!
Part 2 of 3: Combining Physical Activity to Lose Weight
Step 1. Do cardiovascular exercise every week
The recommended portion of exercise is moderate-intensity physical exercise of about 150 minutes or 2½ hours per week. Research shows that regular physical activity can help support weight loss and long-term weight maintenance.
- Aerobic activities that can be done include: walking, jogging, swimming, cycling or hiking.
- Exercise is very supportive of a weight loss program, but is only part of the overall effort. Exercise alone does not always lead to weight loss. For best results, combine aerobic exercise with a calorie-controlled diet.
Step 2. Do strength training every week
Weightlifting or resistance training is another important part of your workout routine. Aim to include strength training about 1-2 days each week for the best weight loss benefits.
- The following activities can be categorized as strength training: lifting weights, Pilates, or isometric exercises such as push ups or crunches.
- Don't do strength training every day. It's important to give your muscles a chance to rest and recover after each strength training session.
Step 3. Make an appointment with a personal trainer
Consulting a personal trainer can help you get started with a workout routine. These fitness experts will be able to show you how to use a variety of fitness equipment, create a workout plan for you and can help you stay motivated.
- Contact some local gyms to see if they have discounts or special offers for private training sessions. Often they will offer free sessions if you sign up to become a member.
- While multiple individual training sessions can be draining, you may only need a few types of exercise so you can learn the ins and outs of the gym and the type of exercise that's right for you.
Part 3 of 3: Monitoring Progress
Step 1. Record the food you eat in a food journal
Keeping a journal of food, snacks and drinks can help you become more aware of what you are eating and also help you stay on track with your new diet plan.
Purchase a journal or download a journal app on your smartphone. Try to keep as many diaries as possible. Ideally, make notes for a few work days and a few weekends. Many people eat different meals on the weekends than on weekdays which are more structured
Step 2. Weigh every day
Check your weight daily to see how you are progressing with your weight loss program. Checking your weight daily can also help you stay motivated and increase the results that can be achieved from your weight loss program. Make getting on the scale every morning a part of your daily routine, like before brushing your teeth in the morning.
Step 3. Write down your goals
Writing down what your goals are can help make any changes, especially when it comes to weight loss. Write down some ideas about targets you want to achieve over a 3-month period.
- Write down specific goals. Make sure the goals are timely, specific and realistic. Remember, many weight loss programs are unrealistic and may also be unsafe or unhealthy.
- Set smaller goals before long-term goals. It may be a goal you want to achieve every month or every two weeks for a period of 3 months.
Tips
- As much as possible avoid saturated and trans fats.
- The key to long-term success is finding a diet and lifestyle plan that you can easily stick to. This step can help prevent the weight from gaining back in the future.
- Attempting to lose a large amount of weight, but in a short period of time, is usually considered unsafe and unhealthy.
- A balanced diet will help support your weight loss program. Don't forget to include these five food groups: protein, dairy products, fruit, vegetables, and whole grains.
- Don't forget to always consult with your doctor before starting any new weight loss or diet program to make sure the program you choose is safe and suitable for you.
