Sometimes we all might wish we could just flip a switch to shed those excess pounds, especially before a family gathering or a big event, but rapid weight loss isn’t typically that easy. Also, when you lose weight quickly through extreme “fad diets,” you may be more prone to gain it all back again (sometimes landing at a higher weight than you started at). How much weight you can lose in three months depends on a range of factors, including your starting weight, your current lifestyle habits (like how active you are and what you eat on a daily basis), and what changes you make to lose weight. Read on to learn more about how much weight you can lose in three months and safe and effective ways to lose the weight and keep it off.
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How much weight can you lose in three months?
In general, when people try a new weight loss intervention, they may see rapid results initially that can taper off or plateau, but overall, with a strict diet and adherence to an exercise regimen, people can lose around 20 pounds over the course of three months.
While scientists and doctors have traditionally touted the simple math of weight loss (i.e. how many calories you eat minus how many calories you spend), the real-life effects are far more complex. In theory, if you eat 2000 calories a day and spend 3000, your body will take that energy from existing energy stores (such as fat and muscle). Over time, if you sustain that pattern, the experts claimed, you would lose weight.
But these equations fail to consider that as you consume fewer calories, your body burns them at a slower rate. Also, innate mechanisms in our body tend to be activated by weight loss in a way that tells the body to store more energy and spend less since resources seem more scarce. This is known as starvation mode.
“Long-term weight management means committing to whatever strategy works for you,” says Dr. Beverly Tchang, an endocrinologist who specializes in obesity medicine, and an advisor to Ro. “If you lose weight with a ketogenic diet, for example, you can expect to regain that weight when you stop the ketogenic diet.”
Proven weight loss techniques
“While the first few days can be tough, breaking some of your higher calorie habits can greatly impact your weight. I recommend finding a support system that works for you. Some people find that group programs like Weight Watchers can help. Other people prefer apps for staying on track,” says Dr. Tchang.
While diet is the dominant factor in weight loss, exercise is also crucial for maintaining fitness, muscle mass, and metabolism while you lose weight. If your activity level is minimal right now, start small:
Keep your sneakers near the entrance to remind you to go for a walk
Change into workout clothes before you leave the office so you’re ready to go to the gym
Park farther away from the entrance (to the office, grocery store, etc.)
Are there any FDA-approved weight loss medications?
If you’re looking for help on your weight loss journey, many different FDA-approved options are available. Your best bet is to speak with your healthcare provider about your personal medical history, what medications (if any) you are taking, and what you’ve tried in the past to help with your weight. They may consider prescribing medications like Wegovy or Saxenda, which in combination with diet and exercise are safe and effective for helping people manage their weight.
Wegovy Important Safety Information:Read more about serious warnings and safety info.
Saxenda Important Safety Information:Read more about serious warnings and safety info.
DISCLAIMER
If you have any medical questions or concerns, please talk to your healthcare provider. The articles on Health Guide are underpinned by peer-reviewed research and information drawn from medical societies and governmental agencies. However, they are not a substitute for professional medical advice, diagnosis, or treatment.
Purcell, K., Sumithran, P., Prendergast, L. A., et al. (2014). The effect of rate of weight loss on long-term weight management: a randomised controlled trial. The Lancet. Diabetes & Endocrinology, 2(12), 954–962. doi: 10.1016/S2213-8587(14)70200-1. Retrieved from https://pubmed.ncbi.nlm.nih.gov/25459211/
Weight Loss
How we reviewed this article
Every article on Health Guide goes through rigorous fact-checking by our team of medical reviewers. Our reviewers are trained medical professionals who ensure each article contains the most up-to-date information, and that medical details have been correctly interpreted by the writer.
Current version
September 01, 2023
Written by
Yael Cooperman, MD
Fact checked by
Felix Gussone, MD
About the medical reviewer
Felix Gussone, MD, Ro
Felix Gussone is a physician, health journalist and a Manager, Medical Content & Education at Ro.
per week, which is around 1-to-2 pounds of weight loss per week for most people. In other words, you can expect to lose 12-to-24 pounds in a 3-month period.
A healthy goal for weight loss in three months for most people is between 12 and 24 pounds, but you need to decide what's realistic for you within that range. Losing weight isn't easy, and the more weight you want to lose, the more committed you'll have to be to changing your eating and exercise habits.
Losing weight too fast may be unsafe. The Centers for Disease Control and Prevention (CDC) recommends people looking to lose weight aim to lose 1–2 pounds per week for safe, healthy weight loss.
If you want to lose 15 pounds in three months, it's a goal that is both healthy and perfectly reasonable. Reducing your calories, making changes to your diet and increasing your activity levels can all help you achieve your weight-loss goals.
To lose 50 pounds in three months, you will need to create a weekly calorie deficit of at least 14,000 calories, in order to lose about four pounds a week. That means you will need to create a 2,000 calorie daily deficit.
Rapid weight loss may lead to weight regain through metabolic changes, muscle loss, hormonal changes, and possibly frustration with the restrictions associated with dieting. With that in mind, for many people, 3 months is a realistic timeframe for losing 30 pounds. That amounts to losing a little over 2 pounds a week.
On average, a 15 to 20-pound loss (approximately 2 to 5 percent of your starting body weight) is enough to notice "significant changes in your body," he said. You can start seeing differences in yourself as early as two weeks with rapid weight loss.
CDC further recommends that you need to lose around 5-10% of your total body weight to notice changes. For instance, if you weigh 170 pounds, you need to lose roughly 8.3-17 pounds to notice a difference.
Physical activity, such as walking, is important for weight control because it helps you burn calories. If you add 30 minutes of brisk walking to your daily routine, you could burn about 150 more calories a day. Of course, the more you walk and the quicker your pace, the more calories you'll burn.
Studies show that drinking 16 fluid ounces (470 mL) of water before meals may help you lose weight. This is because water can make you feel fuller, stimulate your metabolism, and help you burn more fat. Drink around 8 glasses of water, or 64 fluid ounces (1.9 L), per day to stay hydrated.
Over the last few months, Kelly has been open about moving into an active lifestyle, switching up her diet, and taking a prescription medication to aid with her weight loss. Back in January, she revealed a pre-diabetic diagnosis, along with a cross-country move to New York City, kicked her into action.
A good rule of thumb is that people tend to notice your weight loss when you've lost around 10% of your starting weight, so if you started at 250lbs, people will start to notice when you've lost 25lbs. Naturally, the same amount of weight loss can look different on different people.
According to many experts, losing 1–2 pounds (0.45–0.9 kg) per week is a healthy and safe rate (1, 2, 3 ). Losing more than that is considered too fast and could put you at risk of many health problems, including muscle loss, gallstones, nutritional deficiencies and a drop in metabolism ( 4 , 6 , 7 , 8 ).
First, it's essential to understand that losing 40 pounds in 3 months is an ambitious goal. While it might be achievable for some, it's crucial to remember that everyone's body responds differently to diet and exercise. A healthy weight loss is generally considered to be 1–2 pounds per week.
Noticeable Changes (Months 2-3): After two to three months of consistent training, you'll likely start seeing more significant muscle size and strength changes. At this time, many people notice that their muscles appear fuller and more defined.
How Much Weight Can You Lose In 3 Months? Since it is recommended that you lose 1-2 pounds a week, you are expected to shed up to 24 pounds by the end of the 90-day weight loss program.
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