Key Takeaways
- A healthy weight loss is described as one to two pounds per week, which means it can take several months to see results.
- To make the most of the next 90 days, you may benefit from creating a comprehensive weight loss plan (ideally, under the guidance of a registered dietitian).
- Many sustainable, healthy changes will take time. Remind yourself to be patient as you work towards your weight loss goals.
A robust, sustainable weight loss plan should include nutritional and activity components, as well as strategies and tools to help you manage unexpected challenges that may arise throughout your weight loss journey.
For a safer experience (because fad diets can be harmful), you may find it helpful to meet with a dietitian specializing in weight loss before trying to lose weight.
They can offer personalized nutrition advice that will set you up for success.
Also, people may experience better weight loss results with some form of accountability.
Keep reading to learn what healthy weight loss looks like over three months and what steps you should take to build a sustainable weight loss plan.
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How Much Weight Can I Lose in Three Months?
The Centers for Disease Control (CDC) suggests a healthy weight loss is losing one to two pounds weekly. After three months (12 weeks), this could be 12 to 24 pounds.
Within that time frame, you may see subtle changes to your body and energy level as you pass through different stages of weight loss, with rapid weight loss commonly observed at the start but then gradually slowing down.
Remember that weight loss calculations are estimates and may not translate to real-life results.
This isn’t because you aren’t trying hard enough (we know you are!), but weight loss is not a perfect science, and several limiting factors are outside your control, including age, genetics, and sex.
Although working hard with limited results can be frustrating, you can still improve your energy levels and overall health by implementing positive behavior changes, like eating more whole foods and increasing your physical activity.
Having trouble losing weight? Take the weight loss quiz to understand your next steps and reach your goals.
7 Steps for Creating a 3-Month Weight Loss Plan
Here are seven tips to help you create a successful weight loss plan.
Remember that even the best plans need modifications and support.
For best results, regularly contact your Nourish dietitian for accountability and support.
1. Set Realistic Goals
A realistic goal is something you could achieve with your current abilities, mindset, and skill level.
As you work towards your goal, you may develop or enhance your skills, but when you first start, it’s OK to be a beginner.
For example, if you’re new to running, it’s probably unrealistic to set a goal to run your first marathon by the end of the month.
Another example of an unrealistic goal would be saying, “I’m trying to lose weight, so I’m never going to eat cookies again.”
Although your heart is in the right place, you may benefit from tweaking these goals to match your current abilities better.
Here are modified, realistic versions of the goals mentioned above:
- I will sign up for a four-week couch to 5k program that includes running and walking under the guidance of a professional trainer.
- During the week, I will make baked fruit with nuts and oats or a yogurt parfait. I will have a cookie on Fridays.
A registered dietitian can help you create realistic goals and help you stay motivated as you work towards them.
2. Create a Sustainable Eating Plan
A simple way to test if your current weight loss nutrition plan is sustainable is to ask yourself, “Can I see myself eating this way in five years?” If the answer is no, then you may benefit from some modifications.
Instead of saying you can never eat something again (which is a restrictive, hard-to-follow mindset), try opting for a compromise—like decreasing how frequently you eat certain foods or halving the portion size.
At Nourish, we encourage people to focus on all the foods they can eat instead of labeling items as “off-limits.”
This approach echoes the current USDA nutrition guidelines, which recommend you build an eating plan that considers your taste and cultural preferences, aligns with your budget, and makes you feel satisfied after eating.
Being mindful of these factors can help you build a sustainable eating plan.
3. Plan and Prep Your Meals
Being prepared by planning your meals can be a game-changer for lunches and dinners, especially when you’re trying to stick to a weight-loss plan.
Knowing what to make beforehand saves you from deciding what to eat or cook on the spot, which can feel challenging when you’re already tired and hungry.
You can develop a meal prep routine by dedicating a day and time when you’re consistently available to plan your weekly menu. (If Sundays are busy, what about Monday afternoons?)
Also, you don’t need to reinvent the wheel every week.
Save your favorite recipes and reuse them.
You can also contact your dietitian, who will have plenty of dinner ideas, snack ideas, and free meal plans you can try.
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4. Create a Workout Schedule
To lose weight, it’s recommended that you complete physical activity regularly.
The CDC suggests a minimum of 150 minutes of aerobic exercise per week and two days of strength or resistance training.
A workout schedule could help you stay accountable (especially if you buddy up with a peer or family member) and ensure you complete your physical activity goals.
To build a schedule, try attending weekly workout classes you enjoy or schedule walks, bike rides, or runs with friends and family.
5. Implement Lifestyle Changes for Long-Term Success
When it comes to lifestyle changes for weight loss, you want them to last.
It’s devastating to make an effort and experience results, only for the weight to return when you can’t maintain the implemented changes.
Your dietitian can teach you how to build a sustainable weight-loss plan that includes your favorite foods while leaving room for treats, dining out, and other special occasions.
They can also help you implement evidence-based lifestyle changes that support weight loss, like getting high-quality sleep, being less sedentary, managing stress, and completing physical activity.
Also, if you have a history of disordered eating or chronic dieting, you may benefit from meeting with a dietitian who can help you heal your relationship with food and address body image concerns.
6. Track Your Progress
Tracking your progress offers accountability that may help you stay motivated.
You don’t necessarily need to document every part of your weight loss journey, but you should track the behaviors and outcomes linked to your goals.
For example, you can track your steps if you’re trying to be more active.
Or, if you’re trying to eat more fiber (which can help some people lose weight), you may want to use an app to track your daily nutrition intake.
You can share your tracking data with your dietitian and ask for their insight at nutrition appointments.
If you don’t feel comfortable tracing your intake, goals, or progress—inform your dietitian. There are other ways to stay motivated as you move through your weight loss journey.
7. Make Adjustments When Needed
Anticipating setbacks and learning how to deal with “curveballs” or “road bumps” is a normal part of behavior change—and your dietitian is available to help you navigate these challenges.
They will listen to your pain points and suggest adjustments to your weight loss plan to help you progress with your goals.
What to Do When Challenges Arise
When challenges arise, remember they are normal parts of the weight-loss journey.
Don’t put yourself down; try to approach the situation without judgment.
When you feel calm, investigate the root cause of the unexpected challenge or curveball.
Asking yourself these probing questions may give you better insight into what’s not working:
- My plan has been going well so far. What’s changed?
- What part of my plan do I find the most difficult?
- Am I still interested in this goal?
- What is going well, and how can I do more of that?
Contact your dietitian if you can't determine what’s blocking your progress.
They’re expertly trained in counseling and behavior change and can help you work through unexpected challenges.
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Takeaway
A realistic, healthy weight loss goal is losing one to two pounds weekly.
As you work towards your goals, be sure to stay in regular contact with your dietitian.
They’ll offer a safe space to review your progress and can help you overcome any challenges you may experience along the way.
They’ll also help celebrate the successes and milestones you achieve throughout your journey, which is highly rewarding and motivating.
How a Dietitian Can Help
A registered dietitian is a nutrition expert and licensed health care professional.
They’re expertly trained in nutrition counseling and behavior change and are perfectly equipped to help you achieve your weight loss goals.
At every appointment, you can deepen your nutrition knowledge and ask questions.
Here are examples of questions others have asked:
- Does lemon water work for weight loss?
- What groceries should I buy while I’m trying to lose weight?
- Should I take a magnesium supplement to lose weight?
- Why am I not losing weight on intermittent fasting?
Find a dietitian who accepts insurance through Nourish.
Do you have any of these insurances?
Frequently Asked Questions
The Centers for Disease Control (CDC) states that a healthy weight loss is losing one to two pounds weekly.
After three months (12 weeks), this could be an upper range of 12 to 24 pounds.
Losing 20 pounds in three months is possible, but the progress should be gradual.
To lose this amount of weight at a healthy rate, you should aim to lose two pounds every week for nine weeks.
You can make lifestyle changes to lose weight over three months, but it’s impossible to predict what transformations you’ll see in that time.
Other non-physical ways to track your progress include measuring your energy levels, mood changes, and overall outlook.
